You are not alone if you have difficulty falling asleep at night. Insomnia symptoms affect 35 to 50 percent of grownups worldwide on a regular basis.
Many people associate sleeping difficulties with stress. Because stress can cause anxiety and tension, it can be difficult to fall asleep. Sometimes in situations, stress can simply exacerbate pre-existing sleep problems. Meditation may aid in your sleep, and it can calm the mind and body while increasing inner peace as a relaxation technique. Meditation, when done before bedtime, may help reduce insomnia and sleep problems by promoting overall calmness.
Continue reading to learn about the various types of meditation for sleep and how to meditate for better sleep. We’ll also consider the advantages and disadvantages.
Can Meditation Help with Sleep Order?
A diversity of physiological modifications when you meditate. These modifications cause sleep by impacting specific bodily processes.
In a 2015 study, for example, researchers looked at how practicing mindfulness affected 49 adults with medium sleep problems. The subjects were randomly assigned to either meditation or sleep high-quality education for 6 weeks. The meditation group had fewer symptoms and less daytime fatigue at the end of the study.
Meditation, according to the researchers, may help in a variety of ways. Sleep issues are frequently caused by stress and worry, but mindfulness helps improve your relaxation response. It also improves control of the autonomic nervous system, lowering the ease with which you can be awakened. On top of this, the online meditation course London also aids in the following aspects;
- The increase in sleep hormone
- The reduction in heart rate
- The decrease in blood pressure
- Activation of the brain control cells
How to Meditate the Right Way?
Meditation is an easy practice that can be done at any place and at any time. There are no special tools or required equipment, and in reality, the only thing you require is a few minutes.
However, developing a meditation routine takes time and effort, and making time for meditation will increase your chances of reaping its benefits. Here are the fundamentals of meditation:
- Find a quiet place. Sit or lie down, whichever feels more comfortable. At bedtime, lying down is preferable.
- Close your eyes and take slow, deep breaths. Deeply inhale and exhale. Concentrate on your breathing.
- If a thought arises, let it go and return your attention to breathing.
Be gentle with yourself as you experiment with meditation for sleep. A meditation practice is, well, a practice. Begin by sitting quietly for 3 to 5 minutes before going to bed. Gradually extend the duration to 15 to 20 minutes. Learning to calm your mind will take time. Let’s take a look at some specific meditation practices that work well for sleep and how to do them.
Mindfulness Meditation
Mindfulness meditation entails focusing on the present moment. It is accomplished by raising your conscious experience, breathing, and body awareness. If you notice a thought or emotion, observe it and let it go without judging yourself. Here are a few steps to do mindfulness meditation the right way;
- Get rid of all distractions in your room, including your phone. Place yourself in a comfortable spot.
- Concentrate on your breathing. Inhale for 10 counts, then exhale for 10 counts. Exhale slowly for 10 counts. Rep five times more.
- Inhale and tense your muscles. Exhale after a brief pause. Rep five times more.
- Take note of your breathing and body. If a body part feels tense, deliberately relax it.
- When a thought arises, slowly return your attention to your breathing.
Guided Meditation
Guided meditation is when someone else walks you over each step of the meditation process. They might tell you to breathe or relax your body in a specific way. They may also ask you to visualise images or sounds. This method is also referred to as guided imagery. Try listening to a guided meditation recording before going to bed. You can find recordings in the following locations:
- Meditation podcasts
- Meditation apps
- Meditation websites
- Streaming services
While the exact steps may differ depending on the source, the step-by-step instructions below provide a general overview of how to do a guided meditation. Having said this, here are 3 steps to do guided meditation the right way;
- Choose a recording. Dim the light on your phone or other devices where you’re listening to the guided meditation.
- Begin the recording. Lie down in bed and take slow, deep breaths.
- Pay attention to the person’s voice. If your thoughts wander, gradually bring them back to the recording.
The Final Words
Sleep can be elusive and difficult for many people, and stress and an overactive mind can frequently obstruct good-quality sleep. Studies have shown meditation to help calm the mind and promote better quality sleep. On top of this, there are several other benefits of meditation, i.e., mood enhancement, relieving stress, reduction in anxiety, building focus, improving cognition abilities, and reducing inflammation.
Remember that, while meditation can help you sleep better, it is not a substitute for good sleep hygiene. Following a regular sleep schedule, turning off electronics, keeping your bedroom cool, quiet, and dark, and preventing caffeine and heavy meals before bedtime are all examples.