Sleep Better with Mindfulness
A 5-day program designed to help you fall asleep faster, sleep deeper, and wake refreshed using mindfulness practices.
Your Sleep Routine
📚 Teaching
**Consistency is Key**: Your body loves routines. When you do the same calming activities before bed each night, your body learns: these activities = sleep is coming.
**Layer Your Practices**: Combine techniques. For example: worry dump (10 min) → evening body scan (10 min) → in bed: breath counting → if needed: visualization.
**Daytime Matters**: Sleep problems are often 24-hour problems. Exercise (not late), sunlight exposure, stress management, and limiting naps all affect night sleep.
**When to Seek Help**: If you've tried these techniques consistently for a month with no improvement, consider seeing a sleep specialist. Conditions like sleep apnea, restless leg syndrome, or chronic insomnia may need professional treatment.
🧘 Tonight's Practice: Personal Sleep Sequence
Duration: 20+ minutes
Instructions:
- Tonight, create your personalized sleep routine using what worked this week.
- **Example routine**:
- 1. One hour before bed: dim lights, no screens
- 2. 30 min before: worry dump (if needed)
- 3. 20 min before: gentle stretching or shower
- 4. In bed: body scan or PMR (10-15 min)
- 5. Settling to sleep: breath counting or visualization
- 6. If awake 20+ min: acceptance practice or get up briefly
- Customize based on what resonated most for you.
- Tonight, implement your full routine.
- Note what works—this is your ongoing sleep practice.
✅ Design Your Sleep Protocol
Write your personal sleep protocol: 1. **Sleep schedule**: Consistent bed & wake times (even weekends) 2. **Evening wind-down** (1 hour before): activities 3. **Pre-bed practice** (30-20 min before): which technique 4. **In bed practice**: which technique 5. **If awake too long**: what I'll do 6. **Daytime habits**: exercise, sunlight, caffeine cutoff Commit to following this for 2 weeks. Track results.
You've completed the Better Sleep program! You now have a toolkit of evidence-based practices to improve your sleep. Remember: change takes time. Be patient and consistent. Most people see improvement within 2-3 weeks of nightly practice. Sleep well!
Key Takeaways:
- Mindfulness calms the nervous system for better sleep
- A racing mind can be quieted with breath counting and visualization
- Physical relaxation (PMR, body scan) prepares the body for sleep
- Accepting rather than fighting sleeplessness reduces sleep anxiety
- A consistent evening routine trains your body to sleep