Science has made great strides and has given us valuable tools, but sometimes the best solutions are not found by looking to the future, but by looking back. In fact, the best solution for falling asleep is not sleeping pills or sleep apps, but rather an ancient technique that Psychology has rescued: mindfulness.
Several studies have compared the effectiveness of mindfulness with other alternatives for combating insomnia and have found that it is much more effective. This is not a trivial discovery, especially if one takes into account that in Spain, for example, the consumption of sleeping pills has doubled in the last five years. However, many people turn to these drugs without a prescription, which further increases the risks to their health.
Sleep hygiene vs. Mindfulness
A study conducted at the University of Southern California has shown that mindfulness is a much more effective alternative for sleeping than modern techniques.
These researchers recruited a number of people who suffered from moderate insomnia. Some of them were put on a sleep hygiene programme, in which they were taught different strategies for falling asleep, some of them from Stimulus Control Therapy. The other group received a different programme: mindfulness training.
It is worth clarifying that both programs lasted six weeks and the training was carried out for two hours per week.
At the end of the experiment, the psychologists were able to see that the people who had received mindfulness training showed great improvements in the quality of their sleep. In addition, they also reported feeling less tired during the day and their levels of depression had decreased.
Sleeping pills vs. Mindfulness
A study conducted at the University of Minnesota went a step further: it not only recruited people with chronic insomnia but also set out to compare the effectiveness of mindfulness with that of sleeping pills.
These people received mindfulness training for 2.5 hours a week. Others received drugs to combat insomnia and basic training in sleep hygiene rules. All were required to keep a sleep diary.
After eight weeks, researchers found that mindfulness was just as effective as medication for insomnia. People had similar results in terms of how much sleep they got, how long it took them to fall asleep, and how restful their sleep was.
However, what is most interesting is that after five months, half of the people who continued to practice mindfulness no longer had insomnia and were able to fall asleep twice as quickly as those who had continued to take medication. In addition, improvements in sleep quality improved over time, while people who used sleeping pills had to change doses or medication to obtain the same effects.
Mindfulness to combat insomnia
Once a person practices mindfulness regularly, they can drastically reduce the time it takes them to fall asleep. In fact, statistics indicate that it can go from half an hour to just 15 minutes.
Ideally, you should practice mindfulness for 20 minutes a day, in the evening. After just three sessions, you will begin to notice how your thoughts flow more quickly. At this point, you can choose to calm your mind, trying to clear it out. However, keep in mind that it is normal for thoughts to return, especially during the first few sessions.
However, the curious thing is that the worst enemy of insomnia is not thoughts but the emotions that they arouse. If you get angry or frustrated, you will increase your level of activation and it will be impossible for you to fall asleep. In fact, mindfulness, contrary to what many people think, is not based on controlling your thoughts but on noticing them and letting them go, without letting them disturb you.
There are different techniques to achieve a state of mindfulness, one of the simplest is breathing. You must concentrate your attention on breathing, in this way you prevent your mind from wandering aimlessly and generating thoughts that may bother you. You can concentrate on your breathing while listening to relaxing music.
Another technique, more complex but very effective, consists of scanning the body. Basically, it involves starting by concentrating on breathing and then directing your attention to other areas of the body, from the feet to the head. You will only have to become aware of the sensations you experience in each part, while you rest in bed.
However, my favorite technique is to let your thoughts flow freely. You don’t have to focus on one thing, just don’t resist. When you let your thoughts flow freely, without analyzing them or responding emotionally, you soon enter a state of total tranquility that makes it easier to fall asleep.
References:
Black, d. S. et. Al. (2015) Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep DisturbancesA Randomized Clinical Trial. JAMA Internal Medicine; 175(4): 494-501.
Gross, C. R. et. Al. (2011) Mindfulness-Based Stress Reduction vs. Pharmacotherapy for Primary Chronic Insomnia: A Pilot Randomized Controlled Clinical Trial. Explore; 7(2): 76-87.
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