How to fall asleep thanks to mindfulness

Did you know that the insomnia affects 15% of the population chronically and that continues to increase in industrialized societies, according to the Spanish Sleep Society (SES)? In addition, the 32% of the Spanish population wakes up with the feeling of not having a restful sleep.

Jean-Christophe Seznec, psychiatrist, expert in sleep disorders and collaborator of the App Petit BamBou, explains that "living consists in accepting what is presented to us and adjusting it to get closer to what we want; and that happens with the dream. To live well, we need sleep, but the dream it is the object of a desire for control from which we would have to free ourselves to rest. The first thing is to realize that sleeping well is a matter of quality and not quantity. And the second is that the more we struggle, the more the dream escapes: in our consumer society we think that it starts at the push of a button, but it is something that is prepared during the day by cultivating trust, appreciation, acceptance, openness and relaxation through the practice of full consciousness. "

Instead, how many times do we turn to the "quick fix"? The consumption of sleeping pills has grown 57% since 2006, according to the Spanish Agency of Medicines and Health Products, but these only mask the underlying problem and generate others such as addiction, the SES adds.

For this reason, and being shown in several studies that the practice of mindfulness helps to improve sleep, Petit BamBou launches the program Before Sleeping: 15 sessions of 20 minutes to give yourself a break at the end of the day that invites you to stop, to release the mental agitation and to prepare for the dream. The sessions are focused on reconnecting with the body and helping to develop a personal ritual to slow down at the end of the day and be able to sleep better.

Ananda Ceballos, expert psychologist in mindfulness and voice of the new program, also proposes these tips to help you fall asleep:

Mobile devices outside the room: Smartphones, computers, tablets, etc., alter sleep cycles by reducing the REM phase and causing drowsiness the next day, since they activate the sympathetic nervous system and the neural networks responsible for wakefulness. The blame is the blue light they emit, which sends the brain a signal that inhibits the production of melatonin, the sleep hormone (for the more engaged, there are software options and apps to reduce the brightness of the screens). If you can, turn them off before you get into your room.

A diary before sleep: "It's fantastic to get rid of worries or thoughts that could parasitize us when we close our eyes", says Ananda.

Attitude of "let it happen": Do not fight against sleep, this varies with events, you have to learn to welcome those changes with kindness.

Associate activity and rest: "During the day, try to be fully awake to be able to sleep fully afterwards". Sometimes the problem of insomnia can reveal a deeper body / mind imbalance: in this case you have to focus on the underlying cause and probably visit a professional.

Dine lightly and go to bed soon: Did you know that the hours before midnight are when we rest most deeply?

Use a diffuser aromas with relaxing oils, if it helps you.

Yawn: It is a trick of the sailors to stay clear during the day when fatigue is urgent, since it forces the lungs to take more air than normal and allows more oxygen to reach the brain.

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