Mindfulness fights Insomnia - Sleep Better
Mindfulness fights Insomnia - Sleep Better
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If you’ve ever crawled under the covers worrying about a problem or a long to-do list, you know those racing thoughts may rob you of a good night’s sleep. Sleep disturbances, like having a hard time falling asleep or staying asleep, affect millions of Americans.
The daytime sleepiness that follows can leave you feeling lousy and sap your productivity, and it may even harm your health. Now, a small study suggests that mindfulness meditation — a mind-calming practice that focuses on breathing and awareness of the present moment — can help.
Healthy sleep has more to do with quality of rest than quantity of hours. Sleep meditations help create the inner conditions needed for a truly restful night. Because when we settle the mind, we rest the body — and that restfulness is what makes it easier to wind down and drift off.
Follow any one of the two meditation and bring them into your daily routine to start sleeping like a baby
Mindfulness Meditation
Body scan Meditation
Mindfulness Meditation
Mindfulness meditation involves focusing on the present. It’s done by increasing your awareness of your consciousness, breathing, and body.
If you notice a thought or emotion, simply observe it, then let it pass without judging yourself.
How to do mindfulness meditation
Remove all distractions from your room, including your phone. Lie down in a comfortable position.
Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.
Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
Notice your breath and body. If a body part feels tight, consciously relax it.
When a thought comes up, slowly return your focus to just your breathing.
Body scan Meditation
In body scan meditation, you focus on each part of your body. The goal is to increase awareness of your physical sensations, including tension and pain. The act of focusing promotes relaxation, which can help you sleep.
How to do body scan meditation
Remove all distractions from your room, including your phone. Lie down in a comfortable position.
Close your eyes and breathe slowly. Notice the weight of your body on the bed.
Focus on your face. Soften your jaw, eyes, and facial muscles.
Move to your neck and shoulders. Relax them.
Continue down your body, moving to your arms and fingers. Continue to your stomach, back, hips, legs, and feet. Notice how each part feels.
If your mind wanders, slowly shift your focus back to your body. If you like, you can repeat in the opposite direction, from your feet to your head.
Other benefits of meditation
Better sleep is just one benefit of meditation. When done regularly, meditation can also:
improve your mood
relieve stress
reduce anxiety
increase focus
improve cognition
reduce tobacco cravings
improve your pain response
control high blood pressure
improve heart health
reduce inflammation
Other benefits of meditation
Better sleep is just one benefit of meditation. When done regularly, meditation can also:
improve your mood
relieve stress
reduce anxiety
increase focus
improve cognition
reduce tobacco cravings
improve your pain response
control high blood pressure
improve heart health
reduce inflammation
The bottom line
Sleep can be elusive and difficult for many people. Stress and an overactive mind can often stand in the way of getting good quality sleep. Research has shown that meditation can calm the mind and help promote better quality sleep.
And remember, while meditation can improve your sleep, it doesn’t replace good sleep hygiene. This includes following a regular sleep schedule, turning off electronics, keeping your bedroom cool, quiet, and dark, and avoiding caffeine and heavy meals before bed.
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