The benefits of meditation go beyond just calming you down. A study published in 2018 found that people who meditate regularly have better sleep quality. Researchers believe that meditation could help us relax our bodies and minds while we rest. In fact, it might even make us feel happier during those late night hours.
There are many different types of meditation. Some people prefer sitting quietly alone, while others like to keep up a steady stream of thoughts. For some, silence is key. Others want to focus on one thing at a time. And still others find it helpful to visualize something peaceful.
Guided meditation helps reduce stress, anxiety, and depression. It can also help relieve pain and insomnia. You don’t necessarily have to sit cross legged either. Many people use guided meditation apps on their phones. They’re great because they provide specific instructions and visual cues.
What is meditation for sleep?
Meditation is used for many different reasons. Some people meditate because they want to relax and unwind. Others use it to help them fall asleep faster and easier, while others still might use it to reduce anxiety and improve focus. But what exactly does meditation do for sleep? And how can you learn to meditate for better sleep? Let’s take a look at some of the benefits of meditation for sleep.
The sleep deprevation epidemic
Sleep deprivation affects everyone differently. Some people are able to function while sleeping less than six hours per night; others find it impossible to do anything productive even though they’ve been getting eight hours of shut eye. In fact, there’s a lot of misinformation out there about just how much sleep we really need. But one thing is clear: taking good care of yourself tends to lead to a longer life.
According to the National Institutes of Health, insufficient sleep increases risk factors for heart disease, cancer, diabetes, obesity, depression and dementia. And according to the CDC, poor sleep habits cost us $63 billion annually in lost productivity.
We asked experts to weigh in on what you need to know about sleep. Here’s what they had to say.
What keeps people up at night?
Technology is keeping us awake at nights. And it’s not just because we’re glued to our phones. A 2017 study found that people who use technology before bedtime tend to have trouble falling asleep. They’re also less likely to feel rested upon waking. So what do we do about it? We sleep better with tech. Here are some ways technology helps us fall asleep faster.
1. Smartphones
A smartphone is like having a personal assistant who knows everything there is to know about you. When you wake up in the middle of the night, you don’t want to go searching for your phone — you want someone who already knows where it is. An app called Sleep Cycle tracks your movements throughout the day and tells you how long you spent in different states of consciousness. You can choose whether to turn off notifications during those times. If you find yourself waking up frequently, try turning down the brightness on your screen or putting away your device altogether.
2. LED lights
If you’ve ever tried to sleep in a room without natural light, you know that it’s hard to drift off. But now there are smart bulbs that automatically adjust the lighting to mimic the sun’s rays. Philips Hue uses artificial intelligence to determine when you’re most alert and adjusts the color temperature accordingly. This reduces blue light exposure and improves sleep quality.
3. Alarm clocks
You probably think you’d rather skip your alarm clock every morning, but research suggests otherwise. A 2016 study found that people who used alarms had better sleep quality than those who didn’t. In fact, participants reported feeling more refreshed and ready to take on the world once they woke up.
The benefits of sleep meditation
Meditation is one of those things that seems like it could be good for you, but there are no guarantees. But research suggests that meditating before bed might actually improve your sleep quality. A study published in Frontiers in Human Neuroscience found that people who practiced mindfulness meditation had decreased levels of stress hormones and increased amounts of melatonin, a hormone produced during sleep. They slept longer and felt more refreshed upon waking up.
Researchers say that practicing mindfulness meditation before bedtime will help people fall asleep faster and sleep well. And since mindfulness meditation reduces stress, it can potentially reduce anxiety and depression.
Other ways to improve sleep
There is no one size fits all approach to improving sleep, but there are some things you can do to help make it easier for yourself. If you struggle with falling asleep or staying asleep, here are seven tips to help.
1. Stick to a regular sleep schedule
Sticking to a regular sleep schedule is important for maintaining good health. Going to bed and waking up at the same time every day keeps your circadian rhythm stable, which helps keep your internal clock ticking along nicely. This allows your body to release melatonin naturally, helping you feel sleepy at night.
2. Get rid of distractions
If you find yourself lying awake in bed, staring into space, it could mean that you’re surrounded by too much stimulation. Try turning off your phone and TV, switching off the lights, and getting out of bed. You’ll probably find that once you’ve done this, you won’t even want to turn them back on again.
3. Don’t eat late
Eating dinner later than usual makes it harder to digest food properly. In addition, eating too close to bedtime can cause indigestion and stomach pain. Make sure you don’t snack too close to bedtime either – snacks like nuts and dried fruit tend to contain high levels of sugar, which can disrupt your sleep cycle.
How to Try Sleep Meditation Before Bed
There are many different ways to calm down before bed. One of those ways is to practice deep breathing exercises. Another method is called sleep meditation. This technique involves counting backwards from 10 to one while inhaling and exhalling deeply. You can use this technique before bedtime to help relax your mind and body.
When to Talk to Your Doctor About Sleep
For some people, meditation alone doesn’t work to make them feel better during the day. They still wake up feeling groggy and tired. This is called insomnia. If you’re having trouble sleeping, talk to your doctor about medications. You might try one of these tips:
• Try taking melatonin supplements. Melatonin helps regulate your body clock and it’s been shown to help promote restful sleep.
• Take magnesium. Magnesium deficiency is common among those who struggle with insomnia. Taking 500 milligrams of magnesium daily can help ease symptoms.
• Exercise regularly. Regular exercise can boost energy levels and reduce stress.
• Reduce caffeine intake. Too much caffeine can keep you awake throughout the night.
• Avoid alcohol. Alcohol reduces blood flow to the brain and makes it harder to relax.
• Don’t use electronic devices late at night. These lights can disrupt your circadian rhythm.
