4 Easy Mindfulness Exercises For Sleep

mindfulness exercises for sleep

If you’ve ever scrolled through social media, you might have stumbled upon an endless stream of ‘tips and tricks’ to enjoy better sleep.

And while many of these tips have their merits, finding true rest isn’t about quick fixes.

It’s a journey, and like every journey, it requires a few handy tools and techniques.

mindfulness exercises for sleep

Today, I’m introducing you to 4 easy mindfulness exercises for sleep, including self-hypnosis, that can help you achieve a deeper, more restful sleep.

4 Easy Mindfulness Exercises For Sleep

1. The Gratitude Journal

First off, the good old gratitude journal. It might sound cliché, but there’s a reason it’s a favourite!

How to do it:

Every night, jot down three things that you’re thankful for.

It can be as big as a promotion or as simple as the feeling of sunshine on your face.

Why it works:

By focusing on the positive, you’re essentially training your brain to notice the good around you.

Over time, this simple act can shift your mental perspective from one of scarcity to one of abundance, helping you relax before bed.

2. Mindful Breathing

Sometimes, all we need to do is breathe. Sounds simple?

It can be, but so many of us forget to truly breathe in the hustle and bustle of life.

How to do it:

Find a comfortable place to sit.

Close your eyes.

Take a deep breath in, hold it for a moment, and then exhale.

Focus on the sensation of your breath, the cool air coming in and the warm air going out.

Repeat 10 times and notice how relaxed your mind and body have become.

Why it works:

When you focus on your breath, you anchor yourself to the present moment.

This act can reduce anxiety, clear your mind, and give you a brief but potent break from life’s chaos, making it easier to drift off to sleep.

3. Guided Imagery

Imagine your favourite place. Notice the sounds, the sights, the feelings.

Now, what if I told you that merely thinking about it could enhance your mood?

How to do it:

Close your eyes and imagine a place that brings you peace.

It could be a beach, a mountain, a cosy room—anything.

Visualise every detail and immerse yourself in it.

Stay in your favourite place for a few minutes, noticing how your mind and body become more relaxed as you spend more time in this special place.

Why it works:

Our brain often struggles to differentiate between imagined experiences and real ones.

By immersing yourself in a pleasant memory or imagined place, you can evoke the same feelings of joy and peace that the actual experience would bring, helping you relax and fall asleep.

4. Self-Hypnosis

Finally, the most special of all: self-hypnosis.

Forget the stage antics and swinging pendulums; real self-hypnosis is a profound tool for personal transformation.

How to do it:

Start with deep, relaxed breathing.

Then use positive affirmations or visualisations to guide your subconscious towards a desired state or goal, like relaxation or sleep.

If you’re unsure where to start, check out my 10 minute Easy Self Hypnosis Technique.

Or maybe you’re interested in my Insomnia Buster Pack Hypnosis Audio Download to help you drift off to sleep easily.

Why it works:

Self-hypnosis helps quieten the chattering mind, allowing you to tap into your subconscious.

By communicating directly with this deeper part of your mind, you can introduce and reinforce positive beliefs, habits, and feelings, making it easier to achieve restful sleep.

The Science Behind Mindfulness and Better Sleep

Ever wondered if those mindfulness exercises for sleep can really help you sleep better?

Well, you’re not alone!

There’s actually a good amount of research backing up the effectiveness of mindfulness practices for improving sleep. Here are some of the key studies:

  1. Mindfulness-Based Stress Reduction (MBSR) and Sleep Quality:
    • A review published in BMJ looked at how MBSR affects adults with sleep disturbances. The findings? MBSR might just be your ticket to better sleep quality, although results can vary depending on the individual.
  2. Mindfulness-Based Interventions (MBIs) Overview:
  3. Mindfulness Meditation and Sleep Quality:
  4. Evidence-Based Mindfulness:
    • Research from the Cleveland Clinic showed that randomised controlled trials have demonstrated mindfulness-based interventions can reduce total wake time and lower scores on the Insomnia Severity Index, a common tool for assessing insomnia. Sounds promising, right?

These studies suggest that incorporating mindfulness exercises for sleep into your routine can be a game-changer for your sleep quality. If you’re curious to try, starting with simple practices like mindful breathing or guided imagery could be a great first step.


Insomnia Buster Hypnosis Download

Perhaps you’re looking for more than just mindfulness exercises for sleep, well if that’s the case, I’ve got just the thing for you!

insomnia self hypnosis

The Insomnia Buster Pack Hypnosis Audio Download contains five deeply relaxing hypnosis sessions, allowing you to slip into delicious, rejuvenating sleep.

With five sessions to choose from, each one stays fresh, fascinating your brain in just the right way to trigger the natural sleep process.

The Insomnia Beater Hypnosis Pack contains these five carefully selected sessions:

  • Fall Asleep Fast: Re-learn how to let yourself fall asleep.
  • Drift off to Sleep: A general ‘go to sleep’ session using hypnosis to create deep relaxation.
  • Sleep Like a Child: Experience the worry-free, deep rest of the young.
  • Cure Insomnia: Break the habits that prevent natural sleep.
  • Go Back to Sleep: For those times when you’re awake and no one else is. Get rid of frustration and fall asleep again quickly.

How to Use the Insomnia Buster Pack

As someone who has had sleep problems, you’ll know which of these titles will be most useful to you first. Having these five sessions on your nightstand will make all the difference — knowing they’re there helps you relax.

Once you’ve used all the sessions, you can vary between them to keep your interest and continue retraining your sleep response with hypnosis until insomnia is a thing of the past.

Download the Insomnia Buster Pack now and say goodnight to insomnia. You can listen on your computer or device or via our free app, which you can access after completing your purchase.

Join the nearly three thousand customers who have already transformed their sleep with the Insomnia Buster Pack.

Sweet dreams await! 🌙


Final Thoughts

Remember, restful sleep isn’t a destination; it’s a journey.

And on this journey, the key is consistent practice.

While these four mindfulness exercises for sleep might not transform your sleep overnight, with patience and persistence, they can certainly pave the way for deeper, more restful nights.

So, why not pick one of these mindfulness exercises for sleep and start tonight?

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