Insomnia is a real and widespread problem. It affects many people of different ages across the globe. On average, 35% to 50% of adults worldwide experience insomnia symptoms regularly. So, you may not be alone when it comes to having trouble falling asleep, especially at night.
In most cases, the sleeping difficulty is brought about by stress. As you may know, stress is a major cause of tension and anxiety. Therefore, stressful moments make it hard to sleep. In extreme cases, stress can worsen your existing sleep problems.
So, what is the best remedy for insomnia? Meditation for sleep could provide the best solution to insomnia. This is because meditation for insomnia is a relaxing technique known for calming your mind and body. It also enhances your inner peace. When you meditate before bedtime, you can be sure of reducing insomnia. Meditation at night can promote overall calmness and take away sleep troubles.
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In this article, you are going to learn more about different meditation types for sleep and how to go about meditating for improved sleep.
What Meditation Is Good for Sleep?
You may have come across a question like “What is meditation for sleep?” and wondered which answer to provide. In this case, mindfulness meditation can help you overcome insomnia. It can also improve your sleep at any given time of the day. Meditation for insomnia is a mind-calming process. This relaxing practice enables you to focus on your breathing, not to mention creating awareness of your present moment. After all, 20 minutes of serious meditation can potentially give you four hours of peaceful sleep.
Does Sleep Meditation Work?
Absolutely yes! Meditation for sleep has been used for many years. Different cultures throughout history used meditation to primarily achieve a sense of clarity and inner calmness. Besides helping patients lower blood pressure, quit smoking, and manage depression and anxiety symptoms, meditation can be an effective tool for individuals who may struggle to fall asleep.
Meditation lets your body and mind relax. By doing so, it enables you to overcome distracting thoughts. Eventually, you fall asleep after a session of guided meditation.
How Can Meditation Help with Sleep?
According to studies, meditation plays a critical role in reducing cortisol, a hormone directly linked to stress. So, when you meditate, you simply increase levels of natural melatonin. Thus you end up achieving more restful sleep. Meditation has been found to have a positive impact on patients suffering from mental health disorders. Usually, these patients exhibit symptoms of insomnia. Through meditation, such individuals can significantly reduce symptoms of depression, anxiety, and stress. As a result, they may find it easier to fall and even stay asleep for long hours.
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How Do I Calm My Mind down to Sleep?
Setting up the most appropriate environment is the first step in calming your mind down to sleep. Actually, this is the initial step in meditation that you need to consider before going to bed. So, your most ideal environment should be quiet, calm, and free of all kinds of distractions.
Below are helpful tips that you may use to create a relaxing setting:
- Get rid of all distractions such as TVs, kids, recreational electric devices, and bright light.
- Find some comfort by wearing the most flexible attire, or choosing the best posture that limits discomfort and fidgeting.
- Get your meditation tools ready, especially if you are on a guided meditation program.
In addition to the above tips, you can use candles. Experts believe that candles create a soothing setting in a meditation room. However, make sure to blow them out just before you fall asleep.
What Types of Meditation Work Best for Sleep?
Meditation methods come in different versions to choose from. For instance, you can go for guided meditation, choose body scan and mindfulness meditation, or settle for concentration meditation. The main goal for these types of meditation is to give you peace of mind and body before bedtime. Below are some common types of meditation:
With guided meditation, you need to look forward to listening to a pre-recorded podcast and audio clips. These listening sessions take you through a meditative session that explains relaxation techniques and breathing exercises, among others. Sometimes guided meditation may involve video, audio, or both.
Mindfulness and Body Scan Meditation
This type of meditation involves focusing on the current state of your body and mind. A report published in the Journal of the American Medical Association reveals that mindfulness meditation works best for older adults.
Concentration meditation, however, helps you focus on a specific subject. With this method, you can start by choosing a subject that you want your mind to focus on. For example, your subject of choice may include mental, aural, visual, or physical. During the concentration meditation, you may focus on an audio track, a flickering candle, or a concept. Alternatively, you may focus on your breathing pattern to relax your mind and body.
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Meditation for sleep is a powerful tool, especially if you are struggling with poor sleep or insomnia. This mind and body relaxing technique may require trial and practice tailored toward improving your quality of sleep. Contact us at Mango Clinic today to schedule your appointment to learn more about meditation and to get treatment for anxiety, ADHD, depression, and insomnia.