Switch Off, Relax, and Embrace the Secret Art of 'Beditation'

Mar 01, 2024

It's simple when you lie back and consider. Surely if we use meditation to relax and ground ourselves during the day why wouldn't it work at night.

Respected doctor and insomnia sufferer, Dr Michal Mosley reveals what he has found makes a real difference to his sleep landscape.

Also, why has it taken so long to come up with the phrase 'beditation'?

The 4-7-8 sleep technique

Dr. Andrew Weil pioneered a technique inspired by pranayama, a time-honoured yoga practice known for its relaxing qualities and ability to rejuvenate the body's oxygen supply. The 4-7-8 sleep method, according to Dr Mosley, may significantly reduce the time it takes some individuals to fall asleep if consistently applied.

We understand that falling asleep quickly is a common challenge. The good news is, with regular practice of Dr. Weil's technique, you could find yourself drifting off to sleep faster than before.

Remember, this isn't a one-size-fits-all solution, but it's helped many people improve their sleep quality, and it might do the same for you.

The technique with it's roots in ancient yoga practices has spawned the very 21st century phrase 'beditation'.

It's easy to do and only takes a few minutes:

Take a deep breath in through your nose, counting to four as you do so.
Hold your breath for a count of seven.
Slowly exhale through your mouth for a count of eight.
Repeat this cycle four times.

As with all sleeping techniques it is important to have a calm and comfortable bedroom environment to give you the best chance of winning the nightly battle with insomnia. If you can choose your battleground why wouldn't you?

Top 5 changes to make you bedroom a place of calm and tranquility.

Are you seeking a peaceful sanctuary from the hustle and bustle of everyday life? A place where you can unwind, relax, and recharge?

If so, look no further than your own bedroom. With the right adjustments, your bedroom can become a haven of calm and tranquility. Here are five changes you can make today, featuring some comfort-enhancing products from Putnams.

1. Invest in Quality Bedding

Nothing says tranquility like sinking into a bed of soft, luxurious bedding. Consider Putnams' range of natural pillows and duvets filled with British wool or organic buckwheat hulls. Handmade in Devon, UK, these products ensure a restful night's sleep, enveloping you in comfort and warmth.

2. Elevate Your Sleep Position

If you're struggling with issues like acid reflux, a bed wedge from Putnams could be a game-changer. These specially designed wedges provide a gentle incline while you sleep, preventing stomach acid from rising into your esophagus.

Users have reported significant relief from their symptoms, all while enjoying a more comfortable sleep.

The pillow is exactly as described and works well. It is comfortable and is now an essential item to ensure I get a great night's sleep.

3. Prioritize Comfort Seating

Whether you're reading a book, working on your laptop, or simply relaxing, having comfortable seating options in your bedroom is key. Putnams offers a variety of sitting comfort items that promise to enhance your relaxation time.

4. Address Pain Points

If you're dealing with back pain or neck pain, Putnams has a range of pain relief products to help. From memory foam pillows to lumbar supports, these products are designed to alleviate discomfort, promote proper alignment, and improve your overall sleep quality.

5. Create a Restful Atmosphere

Finally, consider the overall atmosphere in your bedroom. Soft lighting, calming colours, and a clutter-free environment can all contribute to a sense of tranquility. For added comfort, consider one of Putnams' foam cut to size services to create custom solutions for your space.

Remember, your bedroom should be a place where you can relax and escape from the stresses of the day. With these changes and the help of Putnams' comfort products, you can transform your bedroom into a haven of calm and tranquility.

'Beditation' the age old antidote to Insomnia

At Putnams, we understand that your bedtime should be a sacred ritual, a moment to disconnect from the day's stress and recharge your body and mind. Quality sleep is a pillar of wellness as it allows for rest and recovery. But we know that for many, getting settled in bed can be a challenge.

As soon as the silence envelops us, our thoughts seem to amplify.

But don't fret, we're here to help you navigate this nightly struggle. Introducing "beditation", a simple and calming bedtime technique that combines the benefits of meditation with the comfort of your bed.

It may sound unconventional, but trust us, it's neither complicated nor difficult. Just some simple movements and guided thinking can do wonders for your mental health.

Before we delve into the steps of beditation, let's find a quiet, distraction-free place for you to practice. It could be your bed, the floor with one of our comfortable pillows, or a cozy chair. If you share your bed with a partner, consider asking them for some quiet time or even inviting them to join you!

Ready? Let's begin.

Stand next to your chosen spot. Take a few deep, mindful breaths before sitting or lying down.
Lie on your back with your arms by your side or resting on your tummy, whichever feels more comfortable.
Gently focus on your breathing. Allow it to happen naturally.
Begin noticing different parts of your body, starting from the top of your head and slowly moving down to your toes.
Allow yourself to just be, letting go and experiencing the moment as it is.
Now, bring your awareness back up your body. Pay attention to the sensations in each part of your body as you move from your toes back up to the top of your head.
Check in with how you're feeling and continue focusing on your breath.
If unwanted thoughts arise, accept them and gently let them pass, bringing your attention back to your breath.
Remain present in your body and the moment, allowing yourself to be just as you are.
If you start getting sleepy, that's okay. Continue resting in the present moment, in your mind and body.

Long day? Let's make your bedtime a tranquil retreat with the art of 'Beditation'.🌙10 simple steps to help you switch off, relax, and embrace this calming technique right in your bed. Let us know what works for you...💤💤💤#beditation #insomnia #sleep https://t.co/4NFkLd4DpJ pic.twitter.com/GLWrOJJ03w
— Putnams (@PutnamsComfort) March 1, 2024

Remember, at Putnams, our mission is to bring comfort solutions to the world.

We believe that everyone deserves to feel comfortable, and we're committed to helping you achieve that. So why wait? Start transforming your bedtime routine into a sanctuary of calm today.