Meditation and sleep are deeply connected. After a deep meditative state, many people sleep better that night. This article discusses meditation for sleep, whether meditation improves sleep, and explores its impact on sleep quality. You will also learn how to meditate for sleep and give meaning to your life.
Importance of meditation
It is believed that your sleep quality indicates your well-being and overall health. Due to the increasing cases of sleep disorders and poor overall health, meditation has gained relevance to mental health experts. Healthcare experts define sleep quality as the individual’s satisfaction with the sleep experience, sleep duration, and alertness upon waking. On the other hand, poor sleep can be defined as waking up multiple times at night, not being able to sleep for even thirty minutes after reaching your bed, taking about twenty minutes to fall asleep again, and having frequent nightmares. On the other hand, behavioural therapies, which include cognitive behavioural therapy for sleep issues like insomnia (CBT-I), can be costly and inaccessible. Also, the associated therapeutic components, like intensive sleep restriction, may worsen comorbid psychiatric symptoms and thus compromise adherence. Hence, there is a need for complementary health interventions that expand patient options and may serve as second-line treatment when the first-line treatment is intolerable or not viable.
In the last few years, meditation has gained popularity as an alternative treatment for sleep problems. Meditation is now widespread worldwide; today, the practice has become a global concept utilised in almost all fields, from schools to corporations. Hence, there is increasing interest in meditation, and it is important to recognise the benefits one can gain from simply practising it. Meditation helps us become aware of ourselves and our surroundings. Science has revealed numerous benefits for physical, mental, and emotional health that meditation offers. Practising meditation has been shown to decrease ruminative thoughts, diminish emotional responses, and help reinterpret the meaning of an emotionally charged event.
Sleep quality
Sleep disturbance is common among the general population, affecting around 10-15% of people. Sleep disorders like insomnia can make you more likely to develop mood and anxiety issues, cognitive impairment, and a range of health problems, including obesity and cardiovascular disease. Sleep medications remain considered the first-line treatment for individuals with insomnia. No doubt, the pharmaceutical aids are effective, but they have the potential to be abused; also, there is a risk for cross-reactivity with other medications and side effects, including memory loss, headache, behavioural changes, and abnormal thoughts.
Meditation and sleep
Meditation is useful for sound sleep. The ancient technique has been recognised for its significant impact on the mind and body. One of its beneficial effects is helping you get a good night’s sleep. How to meditate for sleep? You need to lie down on your bed and close your eyes. Meditation for sleep can help you shift from a daily, stress-filled life to a state of relaxation. The form of exercise can help you relax and let go of thoughts from the day. It has calming effects on the body as a whole. It helps promote slower breathing and reduces your heart rate; together, these help you drift off to sleep. Well, it may take some time of practice to master the art of calming and letting the mind be at peace. If you are a beginner, then practice the simple techniques first.
Meditation technique for sleep
Numerous meditation techniques are available to help you with sleep. The practice may involve gently observing a repeated phrase, sound, visual, or sensation, such as breathing, to help you focus on your mind and relax your body. When practising meditation for insomnia, you can use a sleep meditation audio track before bed or turn off your lights.
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- Guided meditation: A great technique to start with, ideal for beginners. This is simply listening to someone and following their advice as you practice meditation for insomnia.
- Simple breathing technique: A simple breathing technique that is repetitive in nature. You need to count while gently focusing the mind on your breaths, to help eliminate worries and other troubling thoughts. Firstly, find comfort on your bed and follow the guidelines:
- Inhale through your nose for about 4 seconds.
- You hold your breath for about seven seconds or as long as you can.
- Exhale through your mouth for around 8 seconds
- Practice this four times.
- Progressive muscle relaxation: It is a muscle-relaxation technique that one should perform before bed to release tension that has built up during the day. This helps you become more aware of when you are relaxed and when you are tense.
Effectiveness of guided sleep meditation
Evidence suggests that practising guided sleep meditation regularly may help improve sleep quality. Meditation is helpful in promoting a restful night’s sleep if used with other sleep habits, like the following:
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- Going to bed on time and waking up at the same time every day.
- Keeping the environment dark, cool and quiet
- Limiting caffeine consumption
- Avoid using digital screens in your bedroom.
If you are having symptoms of depression or persistent anxiety, such as excessive worrying, social anxiety, post-traumatic stress disorder, or symptoms indicating obsessive-compulsive disorder, don’t hesitate to get in touch with a healthcare specialist to provide therapies and counselling to offer help and support with mental health issues. Sleep disturbances are tough to struggle with. Medication for insomnia helps you feel well, get better sleep, and feel more present in your life. With the help of a yoga expert, you can explore the technique to promote restful sleep.
What is the difference between meditation and sleep?
Meditation is a practice that can be performed during the day, while people usually sleep at night. Meditation allows you to be alert, while sleep is a state of reduced consciousness. Practising meditation releases stress, while sleep offers temporary relief. After a meditation session, the mind feels clear, whereas after sleep, it can feel dull. Meditation brings joy, while sleep usually has a more neutral effect on the state of mind. The most significant difference is that meditation works to improve the mind and body, whereas sleep maintains them.
Takeaway!
Sleep is one of the most important components of life, crucial for rejuvenating the mind and body regularly. Try meditation for sleep; the technique can help you explore restful sleep. It holds significant promise as a non-pharmaceutical intervention for sleep disorders.
