An estimated 50-70 million Americans have chronic sleep problems, according to the . About 14.5% of American adults have trouble , according to from the National Health Interview Survey.
is essential to mental and physical health, and especially . When I work with my private clients, sleep is always an area that we address. The health benefits are numerous — healthy sleep can reduce stress, improve metabolism and lower your risk of many chronic .
If falling asleep is difficult for you, it can help to create a nighttime routine that prepares your body and mind for sleep. Be sure to try the new routine for a full week because consistency is important. Then you can pick and choose the practices that .
Many people don’t understand the simplicity of , but you can meditate by simply sitting (or lying) in silence and focusing on your breath. When the mind wanders, which it inevitably will, you gently bring it back to the breath. This is one of the most effective ways to and body for a restful night’s sleep.
One of my favorite ways to meditate before bed is to lie down on my back with my palms facing up. Try to lie in this position for five minutes and focus on your breathing. One of my clients falls asleep this way, instead of listening to an engaging podcast or watching a television show.
She focuses on breathing in for the count of five, and then breathing out for the count of five, picturing herself lying on a beach, and before you know it, she’s asleep! Release tension i.
