How Meditation Before Bed Promotes Better Sleep?

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If you have trouble falling asleep or have restless sleep, meditation before bed may be the solution. Insomnia, sleep apnea, stress, or anxiety can all cause sleepless nights. When you’ve had a bad day, it’s difficult to let go of everything when it’s time to sleep. Your mind is occupied by hundreds of thoughts that you are unable to turn off. Sleep deprivation, on the other hand, will only add to your stress and make you groggy during the day. Meditation or relaxation techniques before bed will help you clear your mind and fall asleep.

What Is Sleep Meditation?

Meditation is the practice of developing mental clarity, gaining mindfulness, and redirecting your thoughts. Meditation can help you train your brain to stay focused and calm.

Before bedtime, when all of the problems of the day rush through your mind, meditation will allow you to feel relaxed and temporarily let go of your problems. Resting your mind will eventually lead to resting your body, putting you in a peaceful mental and physical state. It is a natural sleep aid that anyone can do, which doesn’t require any tools or effort.

Benefits Of Meditation Before Bed

Meditation has been shown in studies to lower blood pressure, slow heart rates, reduce stress and anxiety, and assist the brain in eliminating distractions. Here are all of the advantages of meditating before bed:

Helps with Sleep Disorder Symptoms

Nearly 40% of Indians 50 and older experience insomnia symptoms and sleep for less than 7 hours each night.

It has been demonstrated that sleep meditation can benefit people who experience sleep disorders like insomnia or sleep apnea. A study was done to see how mindfulness meditation affected the quality of sleep among older adults who had sleep problems. The outcomes demonstrated a significant reduction in daytime fatigue and impairment, as well as insomnia and depressive symptoms. Everyone needs a good night’s sleep, and meditation can help you get it. Meditation enhances both the quality and duration of sleep.

Significantly reduces stress, anxiety, and depression

One of the most popular techniques for reducing stress is meditation. High levels of stress can cause problems with both mental and physical health, including heart disease, diabetes, and insomnia. You should always keep your stress levels under control. Your quality of sleep and productivity during the day can be impacted by sleep. According to studies, meditation lessens the stress hormone cortisol, which also lessens psychological distress and physical symptoms.

Yoga and mindfulness meditation, on the other hand, can lessen depression and anxiety, even in people with generalised anxiety disorder. However, compared to physical or medical outcomes, the outcomes were primarily psychological. Positive emotions are encouraged and harmful thoughts are eliminated through meditation.

Improves memory

In general, meditation works to enhance your cognitive abilities, memory, and attention span because it trains your brain to create new habits. In one study, participants who practised meditation before completing a visual task performed better and finished the task faster than a control group. They were more focused and able to pay attention for longer.

Additionally, various meditation techniques can lessen memory loss and promote mental clarity. The elderly who experience dementia or memory loss due to ageing will especially benefit from this.

Optimum Sleep Quality

For the elderly, getting better sleep is essential because it can boost immunity and even fend off chronic illnesses. For instance, Harvard Business Review emphasises the significance of getting quality sleep by stating that it can help prevent Alzheimer’s disease.

When done correctly, meditation is a mind-calming technique that also lowers blood pressure, slows heart rate, and activates the brain regions responsible for sleep. To encourage deeper sleep, it raises melatonin and serotonin levels naturally.

Various types of meditation for restful Sleep

There is no correct or incorrect way to meditate; it all depends on what feels right to you and what is effective for you. Doing yoga stretches or lying down on your bed while closing your eyes are two examples. You can try the following most well-liked meditation techniques:

Meditation for Mindfulness 

Mindfulness meditation before bed is the most popular practice. This is as a result of its effectiveness and simplicity. Gaining awareness of your mind, breathing, and body is the goal of mindfulness meditation.

It entails practising breathing techniques, such as slowly inhaling and exhaling while counting your breaths. Your body will tense up when you inhale and relax when you exhale. For best results, think about performing this exercise ten times. Your heart rate will eventually decrease as you relax due to your attention to the pattern of your breathing.

The present moment is the main focus of mindfulness meditation, but you can also accept any stray thoughts that pop into your head. For instance, when a thought like your to-do list at work enters your mind, acknowledge how it makes you feel, and then let it go. It’s easier said than done, but with practice, it gets simpler. Even something as simple as counting to 100 can occasionally help you relax.

Progressive Relaxation

It is also known as Body Scan Meditation, this involves deliberately letting your body’s tension go. With this technique, you must concentrate on relaxing each individual body part. By paying attention to your face, neck, arms, and legs while relaxing your muscles, you can become more physically aware.

Start at your face or feet, then move slowly in the opposite direction, making sure that every body part is free and relaxed. This is a fantastic way to ease stress and tension and improve your quality of sleep.

Guided Meditation

When someone leads you through the meditation process, whether verbally, visually, or both, it is called guided meditation. This could be a podcast on meditation that offers relaxation techniques or an online video that demonstrates stretches. Many meditation apps or podcasts will instruct you to picture a scene or image that makes you happier or to concentrate on things for which you are grateful. For those who want to improve the quality of their sleep and are new to meditation, guided meditation is a good option.

Meditation for focus

To centre yourself and maintain focus, practise concentration or focused meditation by focusing on a sound or object. This is especially helpful for people who have short attention spans and have trouble concentrating on one thing at a time. A candle flame, white noise, or a mantra—a word you repeat aloud or quietly—can serve as the object of your concentration.

In order to improve your ability to focus, force yourself to return to the subject of your attention when it starts to wander. You can get better at it by using this method before you need to go to sleep.

Exercise Meditation

The most well-known form of movement meditation is yoga, which entails a series of postures and exercises that are meant to relax and increase flexibility. This kind of meditation is not limited to yoga, though. Any form of exercise is acceptable, such as walking, cycling, or even doing the dishes.

This is perfect for those who want to move as a distraction from their busy minds. You’ll be encouraged to remain present in the moment by this kind of meditation. There are numerous online videos that can instruct you if you’re interested in learning the fundamental yoga stretches.

How to meditate before Bedtime?

Setting up a suitable environment for yourself is the first step in practising meditation before bed. If there is a lot of activity around you or loud noises, you won’t be able to meditate. Set your environment and meditate at least 30 minutes before going to bed. To create a cosy atmosphere, you can dim the lights, light a scented candle, or take other appropriate actions.

Pick a meditation technique when you’re ready to start. Please note that you don’t have to stick to just one style; you can experiment with any or all of them. An effective relaxation technique that only takes 5 to 10 minutes per day is meditation before bed. Once you feel at ease with this time frame, you can add another minute, and so on.

Healthy Bedtime Rituals

To get better sleep, it’s crucial to practise healthy sleep hygiene; meditation is merely one step in that direction. Your sleeping environment is also very important. Ensure that your space is cool and dark. Night sweats can frequently lead to poor sleep quality. If your mattress is hot to the touch or your sleeping space is poorly ventilated, you may perspire a lot. The answer to this dilemma might be to buy best mattress online with the right support and cooling gel infusions.

Remove any other distractions, such as loud noises and bright lights. Another good sleep habit is to avoid using your phone or watching TV for at least an hour before bed. Melatonin production is decreased by the blue light that screens emit, which is the sleep hormone.

Finally, eat your final meal at least three hours before going to bed to give your body enough time to digest it. If you find yourself craving something light in the middle of the night, reach for some fruit, almonds, pistachios, or a piece of dark chocolate.


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