The 3 minute strategy to improve your sleep by 30%
Trying to improve your sleep? Picking the right approach can be a nightmare. There are supplements you can swallow, pillows you can purchase, white sounds to snore to. But new research suggests that a simple, five minute strategy might in fact be the answer for many of us.
According to a study conducted by the University of San Francisco, with the mindfulness and meditation company Headspace, just five minutes of meditation per day over an eight-week period can result in a 28% reduction in insomnia symptoms, and 27% decrease in anxiety too.
Why?
At the end of a busy, stressful day, "you've got high levels of cortisol running through your veins," explains Eve Lewis Prieto, Director of Teaching at Headspace. “Your heart rate is increasing – sleep is not going to happen. Or if you do fall asleep, you're going to wake up multiple times in the night.”
By contract, meditation activates the body’s 'rest and digest' response. By stimulating the parasympathetic nervous system—the part of the body responsible for rest and digestion—meditation helps lower cortisol levels and reduce the stress that interferes with sleep.
Who's got the time?
It seems like a Catch 22 - you're stressed because you're not meditating, but you can't meditate because you're stressed and overstretched - who's got time to add something else into the daily to-do list? But it only takes a few minutes, every day, to begin making a difference, says Eve: “when you start small and build from there, you're much more likely to stick with the habit, which is when the real benefits begin to show.”
She recommends starting with just three to five minutes of meditation a day. As the new study’s results indicate: “consistency is far more effective than being sporadic,” she explains. “A short, regular practice is much more beneficial than doing a longer session once a month.”
So... what do you do?
“First and foremost, meditation is not about stopping your thoughts,” says Eve. “A lot of people, particularly those with stress and anxiety, think: ‘my mind is just all over the place. I can't stop thinking, therefore I am bad at meditation.’ But in meditation, we're not trying to stop our thoughts. We're actually learning to relate to them in a in a more skillful way.”
Use the rhythm of your breath as a focus for your thoughts, she suggests. Otheriwse, you might like to tune in to a particular sound, or rest your gaze on a physical object. Redirect your attention back to that chosen when you get distracted.
Another useful mindfulness technique is 'noting' says Eve: “this involves acknowledging and labeling your emotions rather than identifying with them. For instance, if you're feeling anxious, instead of thinking “I’m so anxious,” try saying to yourself, “This is anxiety” or “this is worry.” By creating space between yourself and the emotion, you can prevent it from intensifying, which can be particularly helpful when it comes to preparing yourself for a good night's sleep."
Eve also suggests an exercise she calls ‘the Look, Listen, Feel breath technique’: “take a few moments during your day to become aware of your surroundings. What can you see, hear, and feel? Taking deep breaths while focusing on these sensations can help focus your mind, creating a sense of calm and presence that will aid relaxation throughout the day.”
Beyond sleep…
“When you train the mind to be more present, more connected, you then tend to experience greater calm, clarity and contentment in your life,” says Eve. So mindfulness practice is not only useful for those trying to get better sleep.
Eve suggests incorporating mindfulness into ordinary activities. Folding laundry, for example? Focus on the sensations involved: the feel of the fabric, the scent of your detergent, and the act of caring for your clothes.
By making these everyday tasks more intentional, you can create moments of peace and mindfulness that contribute to an overall sense of relaxation, she suggests – if you have to fold the mountain of laundry, you might as well get a moment's peace while you do it!
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