{"id":2039,"date":"2018-11-28T08:41:45","date_gmt":"2018-11-28T08:41:45","guid":{"rendered":"https:\/\/www.mindful.org\/5-steps-to-wind-down-and-fall-asleep\/"},"modified":"2026-03-31T14:24:39","modified_gmt":"2026-03-31T14:24:39","slug":"5-steps-to-wind-down-and-fall-asleep","status":"publish","type":"post","link":"https:\/\/www.mindful.org\/5-steps-to-wind-down-and-fall-asleep\/","title":"5 Steps to Wind Down and Fall Asleep","content":{"rendered":"\n<p>As someone who works every day with patients struggling with <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/insomnia\/symptoms-causes\/syc-20355167\" target=\"_blank\" rel=\"noreferrer noopener\">insomnia<\/a>, the most common thing I hear is once the head hits the pillow, the brain doesn\u2019t stop. They know sleep should come, but the <a href=\"https:\/\/www.mindful.org\/how-to-settle-the-mind\/\">brain just wants to think<\/a> about both pressing and mundane things, such as reviewing the day\u2019s events and tasks that need to be completed.<\/p>\n\n\n\n<p>When we lose <em>awareness<\/em> of the present moment, our minds get stuck in maladaptive ways of thinking. For example, you might be trying to go to sleep but your mind gets lost thinking about all the groceries you need to buy. Deep, relaxed breathing is forgotten. And once you realize sleep isn\u2019t happening, your <a href=\"https:\/\/www.mindful.org\/mindful-movement-ease-sleep\/\">muscles tense<\/a> and your thought process quickly shifts to \u201cI\u2019m not falling asleep! I have XYZ to do this week and I won\u2019t be able to function tomorrow.\u201d The body seizes up, breathing and heart rate can both quicken, and falling sleep <a href=\"https:\/\/www.mindful.org\/struggling-in-the-dark\/\">becomes more difficult<\/a>.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p>When we lose&nbsp;<em>awareness<\/em>&nbsp;of the present moment, our minds get stuck in maladaptive ways of thinking.&nbsp;<\/p>\n<\/blockquote>\n\n\n\n<p>Newer models of insomnia treatment are beginning to incorporate <a href=\"https:\/\/www.mindful.org\/what-is-mindfulness\/\">mindfulness<\/a>. Here\u2019s a grounding exercise to help you get some quality shut-eye.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-a-five-step-sleep-meditation\">A Five-Step Sleep Meditation<\/h2>\n\n\n<div class=\"layout- align\"><article class=\"podcast js-podcast-player podcast--wrap\">\n\t<button class=\"podcast__playpause js-podcast-playpause\">&nbsp;<\/button>\n\n\t<div class=\"podcast__content\">\n\t\t<h3 class=\"podcast__heading\">\n\t\t\t\t\t\tGuided Bedtime Meditation\n\t\t\t\t\t<\/h3>\n\n\t\t<div class=\"podcast__seekwrap\">\n\t\t\t<input type=\"range\" class=\"podcast__seek js-podcast-seek\" value=\"0\" max=\"197\">\n\t\t<\/div>\n\n\t\t<ul class=\"podcast__meta\">\n\t\t\t<li class=\"podcast__duration js-podcast-duration\">3:17<\/li>\n\t\t\t\t\t<\/ul>\n\n\t\t\n\t\t<audio preload=\"none\" class=\"js-podcast-audio\">\n\t\t\t<source src=\"https:\/\/traffic.libsyn.com\/mindfulorg\/boyce-sleep.mp3\">\n\t\t<\/audio>\n\t<\/div>\n<\/article>\n<\/div>\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Dim the lights 1 hour before bedtime<\/strong>. Start winding down the brain and body by dimming the lights. Engage in relaxing activities outside the bedroom that pass the time quietly.<\/li>\n\n\n\n<li><strong>Avoid looking at anything with a screen<\/strong>. Stow away your tablet, phone, computer, and TV for the night\u2014the light can keep you awake and alert.<\/li>\n\n\n\n<li><strong>Ten minutes before bedtime, begin a focused mindfulness exercise<\/strong>. Sit in a comfortable chair in the same dimly lit room. Imagine the outline of your body and slowly trace it in your head. Keep in mind the amount of pressure you\u2019re feeling against the chair or the ground and be mindful of where there\u2019s more pressure and where there\u2019s less. Start with your head. Is it touching the back of the chair? How heavy does it feel against the chair, wall, or just the air? Then slowly move down to your ear, then shoulder, arm, and leg. Work down to your feet and then back up the other side of your body. Take about five minutes for this exercise.<\/li>\n\n\n\n<li><strong>If your mind begins to wander, notice that it wandered and get back on track<\/strong>. Try to avoid judging yourself\u2014your mind will indeed wander; the skill lies in getting it back on track.<\/li>\n\n\n\n<li><strong>Get in bed and focus on your breath<\/strong>. If you are unable to fall asleep, get up, sit in the comfortable chair again and repeat the exercise. Don\u2019t get back into bed until you\u2019re sleepy\u2014and don\u2019t sleep in the chair!<\/li>\n<\/ol>\n\n\n\n<p class=\"has-small-font-size\"><em><strong>This article also appeared in the&nbsp;<a href=\"https:\/\/shop.mindful.org\/collections\/mindful-back-issues\/products\/february-2015\" target=\"_blank\" rel=\"noreferrer noopener\">February 2015 issue of Mindful<\/a> magazine.<\/strong><\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A bedtime meditation to stop tossing and turning, and get some quality shut-eye.<\/p>\n","protected":false},"author":45,"featured_media":28260,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[1197,17598,17599,17608],"tags":[17274],"departments":[],"issues":[1236],"coauthors":[716],"class_list":["post-2039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guided-meditations","category-meditation-practices","category-mindfulness-for","category-sleep","tag-premium","issues-02-2015"],"acf":[],"site_id":1,"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Wind Down and Fall Asleep Using These 5 Steps<\/title>\n<meta name=\"description\" content=\"Learn how to wind down and fall asleep with these deep breathing, visualization, and self-compassion techniques.\" \/>\n<meta name=\"robots\" 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