Your body yawns for sleep because you’re fatigued. However, once your head hits the pillow, your mind is filled with worries, making sleep difficult, if not impossible, to achieve. Experts suggest you shouldn’t worry: there are relaxation techniques you may take to calm your racing mind. Adopting meditation for sleep techniques will help you fall asleep fast and improve your quality of sleep as well as health.
Meditation For Sleep, How Does It Work?
“Meditation can help with navigating stress in terms of calming the body down,” said Cassandra Carlopio, an Australian licensed psychologist and meditation teacher specializing in sleep. “It can assist in shifting emphasis away from sleep worry, or what we fondly refer to as ‘bedtime thought,’ which can be very stressful.”
Meditation can help you connect to the present moment, cleanse your mind of worries or stressful thoughts, and control emotions that cause daytime exhaustion and disrupt sleep.
Meditation for sleep is thought to improve sleep by lowering pain sensitivity and tension, both of which can cause sleep disruption. Meditation is still being studied to see if it can help people with anxiety, despair, and pain.
According to studies, meditation lowers pain-related activity in the thalamus, a tiny sensory unit in the brain. Meditation is thought to affect various sections of the brain simultaneously, reducing discomfort by altering the way it is perceived.
Additional Tips and Benefits Of Meditation For Sleep
Building and implementing excellent sleep hygiene also assist in increasing sleep quality. If you’re having difficulty sleeping, take a look at your entire pre-sleep routine. By adopting healthy practices, you may be able to achieve more restful sleep:
- Have your space as dark and cozy as practicable. Investing in nice bedding and pillows and dimming curtains should aid in the promotion of an even more pleasant sleeping environment.
- Make attempts to sleep and wake up around the same time every day.
- Phones and other electronic devices should be put away 30 to 60 minutes before bed.
- To calm you down, read a book.
- Before going to bed, take a hot shower.
- Drink a cup of hot herbal tea for at least one hour before bed.
There are two types of meditation to supplement your routine that may help you in this meditation for your sleep journey in 2022. They are silent vs. guided meditation. Both have benefits and advantages depending on which one you adopt as part of your sleep routine regimen.
The benefits of meditation-induced sleep are long-lasting on the brain and research shows that people who sleep better have increased performance at work and are optimized during work hours.
Guided meditation for sleep and proper sleep hygiene may be insufficient for certain people. If modifying your routine or taking over-the-counter sleep aids doesn’t seem to help your sleeping problems, it’s time to contact a doctor. You and your doctor can look into sleep medicines and other treatments that could be more effective than meditation.