Sleep Optimisation

Sleep Optimisation

In today’s hectic world, getting good sleep can be tricky. That’s why sleep optimisation is a huge trend right now. People are turning to mindfulness techniques to quiet their minds and improve the quality of their sleep. By calming racing thoughts and relaxing your body, these simple techniques can help you fall asleep faster and get the deep rest you need.

Mindful practices like deep breathing, guided relaxation, and body scans are perfect for winding down before bed. Combine these with a solid bedtime routine, and you’ll wake up feeling refreshed and energised.

How to try it:

1. Give the 4-7-8 Breathing Technique a Go: Inhale through your nose for 4 seconds, hold for 7 seconds, then exhale through your mouth for 8 seconds. This method calms your nervous system and helps you relax for sleep.

2. Try a Sleep Meditation: Use an app like Calm or Headspace for a guided meditation before bed. These soothing sessions are designed to help you drift off easily. Just pop in your headphones, hit play, and let your mind unwind.

3. Do a Body Scan: By performing a mental scan from head to toe, you cultivate awareness of each part of your body, observing any areas of aches, tension, or discomfort. Staying mindful and breathing into these sensations allows you to shift your perspective, helping to ease both physical and mental discomfort while deepening your connection with your body.

   Find a comfortable position and take a deep breath in through your nose, then exhale slowly through your mouth. As you breathe out, gently close your eyes. Begin to observe how your body feels in this moment. Starting from the top of your head, slowly scan downward through your body. Simply notice any areas of comfort or discomfort without trying to alter them. The goal is to observe, not to change. Continue scanning evenly, moving through each part of your body all the way down to your toes.

4. Progressive Muscle Relaxation: Tighten each muscle group one by one (starting with your toes), hold for a few seconds, and then relax. This process encourages your body to let go of tension, getting you ready for a peaceful night’s sleep.