Meditation is easily one of the most popular trends in the Western world at the moment. However, the practice, which dates back over 5,000 years, is still as beneficial than it has ever been before.
While many of us practice meditation to reduce stress or anxiety in our lives but have you ever considered how beneficial meditation can be for our sleep?
From insomnia to sleep apnea, there are so many sleep conditions that affect millions of us around the world. Do you find it difficult to sleep at night and have troubles dozing off?
Don’t worry, all you need to help you solve this problem is your body and your breath.
One of the most common issues many of us face when we’re trying to sleep is the fact that our thoughts and feelings take control of our minds. It’s a well-known fact that as soon as we put our heads down and close our eyes, anxieties and stresses from our day flood our minds.
Falling Asleep
Meditation is already a well-known solution to helping you come to terms with these issues, so it only makes sense that getting yourself into a present state of mind can help you sleep.
For some of you, facing these thoughts and emotions, especially if you’re going through a hard time, may not be something you want to do. However, through regular practice, if only you’re meditating for several minutes a day, can have dramatically positive benefits for your well-being.
Sit and close your eyes.
Make sure that you’re comfortable.
Let waves of peace crash over you like the ocean on a shore.
Any thoughts that pop into your head, simply acknowledge them for what they are let them pass on softly by. Don’t allow your mind to get caught up with them and to get carried away with them.
If a thought pops into your head, let it go with an exhale and return to the anchor that is your breath. This is how meditation works at any time of the day and actively reduces stress, anxiety and even depression. This is all renowned feelings that can keep you awake at night.
The Facts
However, you don’t have to take my word for it. A 2005 study, published in the science journal JAMA Internal Medicine, found that meditation is actually one of the most powerful tools we can use to help us get a better night’s sleep.
The study involved 49 adults who all claimed to be suffering from a range of sleeping issues or troubles. These individuals were then divided into two groups. The first group was instructed to partake in a complete mindfulness program daily, while the other group attended a ‘sleep education program’.
Within these classes, the participants were taught about general and common ways to help induce sleep, such as minimising screen time and not eating before hitting the hay.
Each group undertook these activities for six weeks and where then monitored and recorded their results to see if they could fall asleep better than before. The results were clear.
The meditation and mindfulness group reported dramatic signs of ‘less insomnia’, ‘less fatigue’ as well as less depression in their every day lives, especially when compared to those who were in the classes.
The Takeaway
While you may believe that the act of meditation is simply sitting, breathing and ridding yourself of sleep-harming thoughts, while this is the case, there is actually some science in the madness.
Even if you’ve never tried meditating before, there are still many ways you can reap the same benefits. According to MindBodyGreen, even the act of laying in bed and counting down from 100 is a form of meditation; you’re simply focusing on the numbers, rather than your own breath.
Another way you could help yourself is to repeat a mantra over and over again in your head. This could be anything you want it to be, from the word ‘sleep’ to a sentence of your choosing.
It’s worth noting, however, that one thing you’re going to want to avoid before bed is meditation apps. While the app itself may be helpful, the blue light from your phone’s device can stimulate your brain, making it much more difficult to fall asleep.
But, rest assured knowing that some simple breathing and sitting exercises can make a world of difference when it comes to your bedtimes. Sweet dreams!
