Read: Meditation for Depression
Meditation has been used for thousands of years to calm the mind and reduce stress. It is also an effective technique for improving the quality of sleep. According to the American Sleep Association, approximately 50 to 70 million adults in the United States have a sleep disorder, with insomnia being the most common. Fortunately, meditation is a natural and non-invasive way to promote better sleep.
Meditation can help to slow down the mind and calm the nervous system. We can enter a state of relaxation by focusing our minds on a specific object or thought, such as the breath or a mantra. As we relax, our body temperature drops, our heart rate slows, and our breathing becomes deeper and more regular. These physical changes help to signal to the body that it is time to rest, making it easier to fall asleep.
Meditation has also been shown in studies to help reduce the symptoms of anxiety and depression, which are common causes of insomnia. Meditation, by quieting the mind and reducing negative thoughts, can create a more positive and peaceful state of mind, making it easier to fall asleep.
▶How Practice Meditation for sleep
To practise meditation for sleep, find a quiet and comfortable place to sit or lie down. Close your eyes and concentrate on your breathing, inhaling slowly and deeply through your nose and exhaling through your mouth. Imagine each inhale bringing in relaxation and each exhale releasing tension as you breathe. If your thoughts begin to wander, gently bring them back to your breath.
You can also try guided meditation, which is a type of meditation in which you listen to a voice that leads you through a specific visualisation or relaxation technique. There are numerous apps and websites that provide free guided meditations designed specifically for sleep.
Finally, meditation is a simple and effective way to improve your sleep quality. You can calm your mind, reduce stress and anxiety, and create a more positive and peaceful state of mind by practising meditation on a regular basis, making it easier to fall and stay asleep throughout the night.
