Many scientific studies have proven that choosing the right meditation method can help you sleep better because it gives the mind relaxation and a sense of peace.
Insomnia and trouble sleeping are all too common symptoms, especially in today’s stressful modern life. According to statistics, about 35 to 50% of adults in the world regularly suffer from insomnia. And the main cause of insomnia is often stress,
Meditation is an exercise that can bring relaxation to the body, helping the mind and body feel more peaceful. If you meditate before going to bed, your sleep problems can be improved and you can sleep better and deeper.
How does meditation affect sleep?
During sitting meditation, a series of physiological changes will occur inside the body. For example, in 2015, scientists conducted a study with 49 adults with sleep problems. The participants practiced meditation for 6 weeks. At the end of the study, these people had less insomnia and less daytime fatigue. The results of this study were published in JAMA Internal MedicineTrusted Source.
According to researchers, meditation can actually help improve sleep quality. Because sleep problems often stem from stress and anxiety, meditation gives the body a feeling of relaxation, thereby improving the control of the autonomic nervous system. In addition, meditation exercises also work:
- Increase melatonin (sleep hormone)
- Increase serotonin (precursor of melatonin)
- Reduce heart rate
- Activating parts of the brain that control sleep
How to practice meditation?
Meditation is a fairly simple subject, you can practice anytime, anywhere without having to prepare anything. All you need is just a short amount of time. However, to get the most benefit, you need to build a daily meditation habit by following these steps:
- Find a quiet area. You can sit or lie down
- Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on the breath.
- If a thought comes to you, let it go and focus on your breathing again
- When practicing meditation, be patient with yourself. When you first start exercising, you can practice for 3 to 5 minutes before going to sleep. Once you get used to it, you can gradually increase this time to 15 to 20 minutes.
Meditation is a fairly simple subject, you can practice anytime, anywhere without having to prepare anything
3 meditation methods to help you have a good and deep sleep
Here are 3 meditation exercises that improve sleep quality that you should try:
1. Mindfulness meditation
Mindfulness meditation is a meditation practice that helps you focus on the present by increasing awareness of your mind, breath, and body. When you see a thought or emotion arise, simply observe, then let it pass without judging yourself. Steps to practice mindfulness meditation:
- Get rid of things that can distract you, such as televisions, phones. Lie in a comfortable position.
- Focus on the breath. Inhale for 10 counts, then hold your breath for 10 counts and exhale for 10 counts. Repeat five times.
- Inhale and stretch your body. Pause, relax, and exhale. Repeat five times.
- Pay attention to your breath and body. If a part of your body feels tight, relax and let loose.
- When a thought comes to mind, slowly shift your focus back to your breathing.
2. Guided meditation
Guided meditation is a method of meditation performed under the guidance of a teacher or someone who has practiced meditation for a long time. They will instruct you to breathe or relax your body in a certain way. Or they may ask you to imagine an image or sound and focus on it. Before going to bed, you can play a guided meditation video or connect with a easyhealthylive.com teacher for guidance through online connections:
- Select a recorded video. Turn down the brightness of the phone or device you’re using to listen to guided meditation.
- Lie down on the bed and breathe deeply and slowly.
- Focus on the instructor voice. If your mind wanders, slowly refocus.
3. Body Scan Meditation
For body scan meditation, you will focus on each part of the body. The goal is to increase awareness of physical sensations such as stress and pain. In addition, this action also promotes relaxation, making it easier to fall asleep. To practice scanning the body, do:
- Get rid of objects that can distract you, such as your phone. Lie in a comfortable position.
- Close your eyes and breathe slowly. Pay attention to your body weight
- Focus on the face. Softens jaw, eye and facial muscles.
- Move to the neck, shoulders and relax
- Continue down the body, switching to the arms and fingers. Continue to the abdomen, back, hips, legs and feet. Notice how each part feels.
- If your mind wanders, slowly redirect your focus back to your body. If you like, you can go in the opposite direction, from foot to head.
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The purpose of the body scan meditation is to promote relaxation so you can fall asleep more easily
In addition to improving sleep, meditation can bring many other benefits
Improving sleep quality is just one of the many benefits that meditation can bring. If practiced regularly: meditation can also help:
- Improve mood
- Reduce stress
- Reduce anxiety
- Increase concentration
- Improve awareness
- Reduce cravings for cigarettes
- Improve pain response
- Control high blood pressure
- Improve heart health
- Reduce inflammation
Can meditation have side effects?
Meditation is an exercise that is considered safe for most people. But if you have a history of mental illness, meditation can worsen symptoms or cause unwanted side effects such as:
- Increased feelings of anxiety
- Severe mood swings
These side effects are very rare. However, if you suspect you may be experiencing one, it’s best to talk to your doctor before exercising.
Meditation is truly a great way to calm your mind and help you get a good night’s sleep. However, keep in mind that meditation cannot replace healthy sleep habits. In addition to practicing meditation, you also need to maintain habits such as maintaining a regular sleep schedule, turning off electronic devices, keeping the bedroom cool and quiet, and avoiding caffeine and eating too much before bed. for a good and deep sleep.
3 Ways to Meditate for Better Sleep https://www.healthline.com/health/meditation-for-sleep References: September 13, 2020
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.