Sleeping well can be a challenge for many people and if you are lying awake staring at the ceiling in the early hours of the morning you are not alone. Studies have revealed that between 10% and 30% of adults struggle with chronic insomnia and between 30% and 48% of older adults experience problems with sleep deprivation. If you are not getting quality sleep it can lead to a variety of health problems. Sleep deprivation is a real global problem, lifestyle choices or medical conditions can reduce our sleep time. Lack of sleep can make us feel drowsy during the day, causing lack of energy and an irritable mood. If you are feeling like a zombie from minimal sleep or lack of sleep, the good news is that there are simple changes you can make to help you get better sleep.
Sleep can help to heal the mind and body, a good night’s rest can make a big difference to your mood and how you interact with the world. In this guide we are going to talk about some of the health benefits of MEDITATION, a simple way to MEDITATE to calm your mind and the benefits of meditation before bed to promote better sleep.
HEALTH BENEFITS OF MEDITATION
Stress reduction
Scientists have found that a daily meditation practice can rewire the neural networks in the brain and change the structure. Studies have found that the amygdala can shrink, they are less activated after a long term meditation practice and this can reduce strong emotions of fear, stress and anger.
Healthy decision making
Studies have shown that a regular meditation practice can also strengthen and create new neural connections in the prefrontal cortex. This part of the brain controls awareness and healthy decision making.
The studies have shown that a daily meditation practice can rewire the brain in these two ways to help you stay calm, reduce stress and stay on track towards your goals with greater concentration.
HOW TO MEDITATE TO CALM YOUR MIND
Meditation doesn’t have to be a huge time commitment and you don’t have to be a monk or a yogi to practice meditation. You can start with just 10 minutes a day and if you skip a day or two don’t worry, gently coach yourself back into the practice and try to be consistent. If you are having trouble sleeping, meditation can relax your mind and prepare you for better sleep. Most people cannot sleep because of the worries that are occupying their mind. Learning to let go of these thoughts and recognising which thoughts are causing sleepless nights can help you take back control and have better sleep.
Here are some ways to prepare for meditation before bed to help you calm your mind:
Find a quiet space
It is important to find a quiet space so you won’t be interrupted during your meditation practice. Avoid all distractions, turn off the TV any electrical equipment that can disturb you and let other people in your house know that you will be meditating to avoid distractions.
You can choose to sit on a chair, cross legged or any position that you feel comfortable that will allow you to relax during your meditation exercise. In addition, you might feel that having soft background music playing in the background will help you relax.
Create a sleep sanctuary
Allow fresh air to circulate during the day and keep your room clean with natural cleaning products. Use softer lighting for a relaxing environment.
Switch off electronic equipment
Switch off all electronic equipment an hour before bedtime to help you relax. Don’t be distracted by phone calls or text messages in the middle of your meditation exercise.
Wear comfortable clothes
Wear comfortable clothing during your meditation exercise to avoid feeling distracted by uncomfortable tight fabrics.
Focus on your breath
Focus your attention on your breath and mentally say to yourself, “Breathe in and breathe out slowly.” You should try and clear your mind and observe your thoughts when they arise. It might be difficult at first, but when you find your concentration is interrupted by your thoughts, turn your attention back to your breath. You can start with only 10 or 15 minutes of meditation exercises in the beginning and gradually extend your meditation practice when it feels right for you. Your meditation exercise will become easier with time and practice. Learning to identify the anxious thoughts that won’t let you rest is an important part in allowing yourself to let go and find peace in your life for better sleep.
BENEFITS OF MEDITATION BEFORE BED
Promotes more relaxation
Meditation helps to calm the mind of worrying thoughts as focusing on the breath induces a state of relaxation that promotes restful sleep. It helps to reduce the stress of the day promoting restful sleep to wake up with renewed energy and a better mood.
Finding peace
The problems and worries of the day can prevent you from getting a good night’s sleep. Sometimes our thoughts can keep us awake at night and prevent us from concentrating on sleep. Meditation can help to calm your mind and focus on the moment, thereby reducing the thoughts that cause turmoil in your mind. It can help to find peace before bed and give you the break you need to fall asleep and get the rest you need.
Activates happiness hormones for a better mood
Meditation can activate happiness hormones such as serotonin, dopamine and endorphins to promote relaxation. This chemical change in the brain can lead to a better mood when we wake up in the morning. It can change how we feel about our day and we experience things in a more positive way and can bring happiness to our daily life.
A COMMITMENT TO BETTER SLEEP
Lack of sleep can be detrimental to your career and relationships. Sleep is important for a healthy mind and body and just like we need air to breath, healthy food, exercise to function, we also need quality sleep to continue supporting our life. If one of these areas is out of balance then it can lower our quality of life. Learning how to meditate before bed can help calm your mind to be able to start sleeping. A good night’s rest influences all aspects of your life as getting enough sleep can help to heal the mind and body to function properly.
“You can change your brain just by thinking differently!”
joe dispenza