If you have trouble in falling asleep at night. Many people finds difficulty in sleeping which is related to stress. That’s because of stress , it can cause anxiety and tension which makes it hard to fall asleep. In some cases, stress can worsen the existing sleep issues.
Meditation may help you to sleep better. As a relaxation technique is meditation, it helps to quiet the mind and body while enhancing inner peace. When doning it before bedtime, meditation may help you to reduce insomnia and sleep troubles by promoting overall calmness.
According to the researchers, meditation helps you in several different ways. Sleep problems is often stem of stress and worry, but meditation improves your relaxation and response. It also improves the control of autonomic nervous system.
Healthy sleep has more with quality of rest than quantity of hours. Sleep meditations help create the inner conditions which needs for a truly restful night. Because when we settle the mind, we rest the body and that restfulness makes it easier to wind down and drift off.
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Meditation for better sleep
In scientific terms, meditation helps to lower the heart rate by igniting the parasympathetic nervous system and encourage slower breathing, thereby there is increase the prospect of a quality night’s sleep.
Almost half of us are sleep deprived, but it’s not because we don’t want to sleep. Sometimes, we simply can’t fall asleep or stay asleep due to a range of biological forces and lifestyle choices.
You know how it goes, when you put your head on the pillow and it appears as though the mind suddenly goes into overdrive. Of course, the thoughts have been there all along, it’s just that without any distractions, you become aware of them.
While working through a sleep-based guided meditation, you may discover new techniques which help to relax the body and mind and let go of the day, easing into restfulness.
How to do meditation in correct way
Meditation is a simple practice that can be done anywhere and anytime. You do not need any special tools or equipment to meditate. In fact, the only thing you need is just a few minutes.
However, establishing meditation in your daily routine takes practice. By making out time for meditation, you’ll be more likely to enjoy it’s benefits.
Here are the basic steps of meditation:
- Find a quiet area to sit or lie down depending on what you feels most comfortable. Lying down is more preferable doing it at bedtime.
- Close your eyes and breathe slowly, try to inhale and exhale deeply. Just try to focus on your breathing. If a thought pops up in your mind, let it go and refocus on your breathing.
- As you try meditation for sleeping, be patient with yourself. A meditation is just a practice.
- Start by meditating for 3 to 5 minutes in a day before bed. Over time, slowly you can increase the time to 15 to 20 minutes. It’ll need time to learn how to quiet your mind.
Meditation involves focusing on the present and I’ll done by increasing your awareness of your consciousness, breathing, and body. If you notice a thought or emotion while meditating, simply observe it, then let it pass without judging yourself.
Why better sleep is required
Regularly sleeping fewer than seven hours per night might increases the risk of developing heart disease, diabetes, unhealthy eating habits that can lead to other chronic illnesses. Sleep deprivation can also cause impairments in short and long term memory), decision making), attention), and reaction time). People who are sleep deprived also tend to make more errors at work and can drive more dangerously on the road.
With Increased and better sleep, can lower levels of stress, and improve mental clarity and memory. Improved sleep may also affects our immune systems and encourages better eating habits with weight management.
Better sleep has even been linked to reduce the risk of Alzheimer’s. Studies regularly helps to connect improved sleep with providing a greater sense of wellbeing.
Why might you choose to meditate before bed?
Especially if you have insomnia or difficulty falling asleep, meditation has been shown to improve the quality and efficiency of sleep and quickly you can fall asleep, and as long as you can stay awake during the day. Completing a meditation for sleep before bed can help you to fall asleep faster, once you asleep, you’re likely to sleep more.
Meditation is best when another person leads you through each step of meditation. They may instruct you to breathe or relax your body in a certain way by preferable of your body needs. Or, they might have to visualize images or sounds, this type of technique is also known as guided imagery.
At bedtime, try to listen a recording of a guided meditation. Here’s you can find recordings according to your need like, meditation podcasts, meditation apps and websites, online streaming services, like Spotify, your local library.
While exact steps may vary from source to source, the following step-by-step instructions provide a general overview of doing guided meditation.
Benefits of meditation
Better sleep is just one benefit of doing meditation. When done regularly, meditation can also improve your mood
relieve stress, reduce anxiety, increase focus, improve cognition, reduce tobacco cravings, improve your pain response, control high blood pressure, improve heart health, reduce inflammation etc.
Meditation may also helps you in increasing melatonin (the sleep hormone), increase serotonin (precursor of melatonin)
reduce heart rate, decrease blood pressure, activate parts of the brain that control sleep.
When your body experiences some similar changes in the early stages of sleep. As a result, meditation can promote your sleep by initiating these changes.
Sleep can be elusive or may be difficult for many people. Stress and an overactive mind can often stand up in the way of getting good quality sleep. Research has shown that meditation can calm the mind and help to promote better quality sleep.
And remember, while meditation, it can improve your sleep but it does not able to replace good sleep hygiene. This includes some necessary to follow a regular sleep schedule like, turning off electronics, keeping your bedroom cool, quiet, and dark, and avoiding caffeine and heavy meals before bed.