Article #21
Meditation is a proven method to help you sleep better. As a relaxation technique, meditation calms your mind and body, enhances inner peace, and helps balance hormones in your body. It can reduce sleeping troubles and promote overall body calmness when done right before bedtime. Since meditation is affordable, easy to implement, and low risk, it is an effective option for people who cannot access therapy or medication to treat insomnia.
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We all have experienced trouble falling and staying asleep at some time. Statistically, 30 to 50 percent of adults experience chronic insomnia. Therefore, if you have trouble falling asleep, you are not alone. Insomnia is directly related to stress. Stress causes anxiety and tension, thus causing uneasiness and insomnia. Sometimes, stress can worsen existing sleep issues, especially if the affected person is not seeking help.
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Research shows that different meditation methods can alleviate sleep problems and improve sleep quality. For example, mindful meditation helps improve sleep quality, stress reduction, and daytime disturbance, especially in seniors or people with chronic insomnia. Employing this technique before bedtime can help:
Reduces stress and anxiety
With the current economic crisis, the high cost of living stresses most people. However, practicing mindful meditation can help you let go of the stress, calm your mind and attain inner peace.
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Relaxes your body
If you focus on the techniques that improve your breathing patterns, you can easily relax your body. Focusing on breathing is essential because it lowers the heart rate and enhances melatonin levels.
Enhances your nervous system
The nervous system comprises two parts (sympathetic and parasympathetic system). The sympathetic nervous system regulates vital functions like arousal and inflammation, while the parasympathetic system controls anti-inflammation and relaxation. Although the two systems have different functions, they play vital roles in our sleeping patterns. Due to chronic stress, the two systems are usually out of balance. However, research shows that mindful meditation can help overcome the imbalance caused by the sympathetic nervous system.
Aids in depression and related ailments
Taking antidepressants might seem the better option because it is a quick fast solution. However, mindful meditation is safer and more efficient when done correctly. Meditating remediates insomnia and related problems like depression, fatigue, and stress.
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Reduces pain
Did you know sleep deprivation can be caused by chronic pain? If you are ailing, the pain, medications, and tiredness might cause insomnia. However, meditation can reduce pain. Recent studies show that meditation helps people who have fibromyalgia (a chronic pain condition.) Meditation also reduces their anger and thus they can sleep better. If chronic pain affects your sleeping pattern, adopting meditation can help.
Meditation is a simple practice that does not require equipment or tools. Meditation can be done anywhere at any given time. However, establishing an effective meditating routine takes time and practice. Always ensure you are comfortable and the area has minimal or no disturbances.
You can turn off the TV and switch to silent mode on your mobile phone to avoid distractions. Although there are many ways to meditate, most people meditate while sitting down or lying down. You can close your eyes to focus on your thoughts and control your breathing pattern to clear your mind.
If you have trouble starting, join a meditation group or classes to help you get started. Meditation is not time-bound. You can meditate for a few minutes or even an hour to get the best out of it.
Now that you know meditation can help with sleep, knowing the techniques to use is crucial. Here are common ways you can meditate for sleep:
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Guided meditation
You can rely on mobile apps or videos online for guided meditation. The method relies on imagery and music to help you relax. Be that as it may, since guided meditations focus on different topics and use variable techniques, research to determine the one that works best for you.
Calming sounds
You can meditate while listening to calming sounds such as music or natural sounds like rain, ocean waves or birds chirping, wind, etc.
Body scan meditation
You can meditate by focusing on different body parts. Close your eyes and focus on a specific part of the body, for example, your toes, note any sensations of tension or pain, and then move on to another body part.
Box or deep breathing
This technique entails laying down and breathing in for a count of four and then exhaling. After breathing out, repeat the process.
Conclusion
Daily meditation is key to your physical well-being and self-knowledge. Meditating is a well-known and proven technique to clear your mind and create meaningful connections with others. It can also help develop a deep essential body-mind connection. Incorporating meditation as a bedtime routine can play a vital role in preparing your body and mind for a better night’s sleep.
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