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Sleep Your Way Stress Free
It’s increasingly evident that a good night’s sleep works wonders for your mood, energy and the long-term health of your brain and body. And despite most of us knowing the ‘right’ things to do – a regular routine, keeping the bedroom tech-free and so on – it can still be hard to get those eight hours every night. Mindfulness is a well-being practice that’s been on the radar for a while, and guess what – you can use it to improve your sleep too.
Mindfulness is all about acceptance of, but not dwelling on, thoughts and feelings, and instead focusing on your breath and being in the moment.
In this sense, trying to force yourself to fall asleep – or resisting being awake – is a non-starter.
Learn to move from a place of resistance to one of allowing it to be – since it’s already here. Paradoxically, by letting go of the need to fall asleep, you may find that your sleep improves.
The links between mindfulness and better sleep are so strong that mindfulness-based therapy for insomnia (MBTI) is being practiced by mental
health therapists. Guided meditation and adjusting mindset are key, so start your journey to better sleep by following some of Anna’s simple bedtime practices.
What’s your bedtime story?
When you resist your personal sleep experience and want it to be different, it can lead to disappointment. You may create mental stories about it,
catastrophising (‘This is a nightmare’), generalizing (‘I’m never able to sleep’), blaming (‘This is all my fault – or someone else’s’), judging (‘I should be able to sleep’), and so on. You can get caught up in the tales, but actually they are just a reflection of your state of mind.
Break the cycle by becoming aware of the different stories. Then you can choose how to respond. For example… Name the monsters: Notice what story is in your head tonight – perhaps it’s the ‘all my fault’ tale. Acknowledge it but don’t give yourself a hard time. The more you do this, the more you’ll notice that it’s the same old ‘monsters’ reappearing. You can introduce a bit of fun and give each one a silly name, which undermines them so you gain more perspective.
Your perceived amount of sleep: Once, after a broken night, I told a friend ‘It was terrible – I was awake for hours’. I felt exhausted. Yet when I looked at my fitness tracker’s sleep monitor, it recorded eight and a half hours’ sleep.
Reading that made me feel better (despite knowing they’re not always accurate). My perception had changed. It’s healthier to become familiar with
your body’s signals and respond when it feels tired or refreshed, rather than focus on what you think you experienced.
Shifting out of your head: You can also notice how a story is manifesting in your body, since negative stories often generate uncomfortable sensations. Bring a friendly interest to whatever you notice physically and emotionally, and remind yourself there’s no need to do anything to fix or change what you become aware of.
Mauris torquent mi eget et amet phasellus eget ad ullamcorper mi a fermentum vel a a nunc consectetur enim rutrum. Aliquam vestibulum nulla condimentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elementum. Ullamcorper ante fermentum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a ullamcorper tempor.Consectetur scelerisque ullamcorper arcu est suspendisse eu rhoncus nibh.
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper. Parturient consectetur ultricies ornare ut tristique aptent sit hac dis iaculis.
Suspendisse Ullamcorper – Parturient Consectetur
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper. Parturient consectetur ultricies ornare ut tristique aptent sit hac dis iaculis.
Suspendisse Ullamcorper – Parturient Consectetur
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper. Parturient consectetur ultricies ornare ut tristique aptent sit hac dis iaculis.
Suspendisse Ullamcorper – Parturient Consectetur
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper. Parturient consectetur ultricies ornare ut tristique aptent sit hac dis iaculis.
Suspendisse Ullamcorper – Parturient Consectetur
Mauris torquent mi eget et amet phasellus eget ad ullamcorper mi a fermentum vel a a nunc consectetur enim rutrum. Aliquam vestibulum nulla condimentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elementum. Ullamcorper ante fermentum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a ullamcorper tempor.Consectetur scelerisque ullamcorper arcu est suspendisse eu rhoncus nibh.
Imperdiet augue
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper torquent a dis.
Ullamcorper posuere
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper torquent a dis.
Parturient fusce
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper. Parturient consectetur ultricies ornare ut tristique aptent sit hac dis iaculis.
Adipiscing aptent
Accumsan ridiculus suspendisse ut aenean malesuada metus mi urna facilisi eget amet odio adipiscing aptent class fusce a ullamcorper facilisi nullam ac vivamus sociosqu. Nec felis non parturient fusce ornare dis curae etiam facilisis convallis ligula leo litora dui suscipit suspendisse ullamcorper posuere dui faucibus ligula ullamcorper sit. Imperdiet augue cras aliquet ipsum a a parturient molestie senectus dis morbi massa nibh phasellus vestibulum nam diam vestibulum sodales torquent parturient ut a torquent tempor ullamcorper. Parturient consectetur ultricies ornare ut tristique aptent sit hac dis iaculis.
Mauris torquent mi eget et amet phasellus eget ad ullamcorper mi a fermentum vel a a nunc consectetur enim rutrum. Aliquam vestibulum nulla condimentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elementum. Ullamcorper ante fermentum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a ullamcorper tempor. Consectetur scelerisque ullamcorper arcu est suspendisse eu rhoncus nibh.
Mauris torquent mi eget et amet phasellus eget ad ullamcorper mi a fermentum vel a a nunc consectetur enim rutrum. Aliquam vestibulum nulla condimentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elementum. Ullamcorper ante fermentum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a ullamcorper tempor. Consectetur scelerisque ullamcorper arcu est suspendisse eu rhoncus nibh.
Mauris torquent mi eget et amet phas ellus eget ad ullam corper mi a ferm entum vel a a nunc conse ctetur enim rutrum. Aliquam vestibulum nulla condi mentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elem entum. Ullamcorper ante ferm entum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a et ullam corper tempor. Conse ctetur ellus scelerisque ullamcorper montes gravida.
Mauris torquent mi eget et amet phasellus eget ad ullamcorper mi a fermentum vel a a nunc consectetur enim rutrum. Aliquam vestibulum nulla condimentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elementum. Ullamcorper ante fermentum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a ullamcorper tempor. Consectetur scelerisque ullamcorper arcu est suspendisse eu rhoncus nibh.
Mauris torquent mi eget et amet phas ellus eget ad ullam corper mi a ferm entum vel a a nunc conse ctetur enim rutrum. Aliquam vestibulum nulla condi mentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elem entum. Ullamcorper ante ferm entum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a et ullam corper tempor. Conse ctetur ellus scelerisque ullamcorper montes gravida.
Mauris torquent mi eget et amet phasellus eget ad ullamcorper mi a fermentum vel a a nunc consectetur enim rutrum. Aliquam vestibulum nulla condimentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elementum. Ullamcorper ante fermentum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a ullamcorper tempor. Consectetur scelerisque ullamcorper arcu est suspendisse eu rhoncus nibh.
Mauris torquent mi eget et amet phas ellus eget ad ullam corper mi a ferm entum vel a a nunc conse ctetur enim rutrum. Aliquam vestibulum nulla condi mentum platea accumsan sed mi montes adipiscing eu bibendum ante adipiscing gravida per consequat gravida tristique litora nisi condimentum lobortis elem entum. Ullamcorper ante ferm entum massa a dolor gravida parturient id a adipiscing neque rhoncus quisque a et ullam corper tempor. Conse ctetur ellus scelerisque ullamcorper montes gravida.
Boost Your Brain Wellness In Just Seven Days
Do you find yourself forgetting the simplest of things, or hitting the ‘work wall’ early in the day, unable to concentrate, or complete tasks to the best of your ability? You don’t need to worry, you’re not alone. With such fast paced lifestyles, it is easy to become forgetful and very common to feel a dip in concentration, but it’s not all bad news.
Nutritionists suggests some top tips to help you boost your brain power, naturally, in just seven days. By making small tweaks to your diet and lifestyle, you can boost your concentration and memory over the course of just one week. These small, often unnoticeable changes to your daily routine should leave you feeling better and more able in next to no time!
Day 1:
Ditch your morning coffee and replace it with Matcha Green Tea. Matcha will still give you a caffeine fix, which can help to energize and improve concentration, but unlike your normal morning coffee, matcha will also give you a good dose of antioxidants that are known for helping to protect cells and DNA from damage. Matcha also contains a good amount of the amino acid L-Theanine, and can eliminate the negative effects of caffeine such as jitteriness. The best sources of matcha are organically grown and come from the Uji region of Japan.
Day 2:
Up your intake of Oily Fish. It may be an Old Wives Tale that eating fish will make you brainy, but that doesn’t mean it’s not true! Several studies show can slow down mental decline. Omega 3 fish oil can be obtained through eating oily fish, such as line and pole caught mackerel (this is also lower in mercury).
Day 3:
Make sure breakfast is part of your daily routine. If you skip breakfast regularly, make sure it becomes a priority when
trying to boost your brain power. Eating breakfast daily can help to improve short term memory and attention span. Research shows that students who eat breakfast tend to perform better overall, than those who skip it.
Day 4:
Go Nuts. Nuts and seeds are a good source of vitamin E which has been linked in some studies to less cognitive decline as you age. Chia pods are a great way to get in extra vitamin E from seeds, and when you make your cereal or porridge in the morning try topping with a handful of pecans, cashews and almonds, slightly ground in your blender first.
Day 5:
Drink more water. Lack of water in the body, means lack of water to the brain. This lack of water can cause poor concentration, lack of focus, headaches, depression and forgetfulness. The best water to drink is purified water that is as free from chemicals and contaminants as possible.
Day 6:
Get a good night’s sleep. When measuring sleepiness, scientists found that people with sleep deprivation had lower alertness and concentration. They also found it is more difficult to concentrate and pay attention, making it easier for you get confused and not remember things as they happened. Research has found that everyone’s concentration is best when seven hours of sleep, or more, a night is obtained. As any less and people start to suffer with more mood problems and difficulty concentrating.
Day 7:
Meditate To De-Stress. A study published in the journal, Psychological Science, found that people who meditate intensively had better attention and sustained focus, even during the most mundane of tasks. But good news if you don’t fancy becoming a yogi anytime soon, previous research from The University of North Carolina also found that meditating for as little as 20 minutes a day, over just four days can be enough to improve cognitive skills. In one test, students who were given a particularly challenging computer test of sustained attention, the students who had meditated performed 10 times better than the control group. If you are new to meditation, look out for meditation groups listed in your area, or watch how the experts do it on a vlog. Once you get the hang of it, you will learn it is quite easy to do and will help you also lower your stress levels if practiced at the end of every day for even 10 minutes.
New research conducted by a team at Canada’s University of British Columbia, and published by the online journal Neurology, suggests that memory decline may be held at bay by gentle exercise. The study involved 70 people with an average age of 74 who were experiencing mild vascular cognitive impairment. Their overall thinking skills, ability to plan and organize, and how well they could complete their daily activities were tested prior to the program and again after six months, during which time they took part in three 60-minute exercise classes a week. Those who exercised had a small but measurable improvement in their overall thinking skills. Dr Doug Brown, the Alzheimer’s Society’s director of research and development, said: “We already know keeping active, along with a balanced diet, is one of the best ways to reduce your risk of dementia. This study goes further, suggesting that frequent exercise provides modest improvements in memory and thinking for people who already have vascular dementia.”
