Scientific research last year in the Netherlands suggested that even a small amount of mindfulness meditation can help to calm our hyperactive minds and improve our sleep.
In the 2015 study in the Netherlands, participants with no formal meditation training were given reading materials that introduced them to the basic tenets of mindfulness – the moment-by-moment awareness of our thoughts, feelings and bodily sensations. They were also given short practices to complete, including a body scan meditation, an awareness of breath practice and a loving-kindness meditation. The participants were asked to meditate for ten minutes before and after work each day. The results indicated that over the course of a two-week period, the meditators experienced steady improvements in both sleep quality and duration.
For a useful article from Mindful detailing the research, click here.
To access the scientific research, click here.
For a podcast from Mindful on mindfulness for sleep, click here.
To access Rick Hanson's "7 Tips for Getting More Sleep", click here.
For meditation practices that improve sleep, try the App Insight Timer Sleep section.