Meditation for Sleep: A Natural Solution for Insomnia

Sleeping like a baby is a true blessing. But this blessing is only granted to some people. For others, it is just long hours of lying on the bed, trying to drift off while watching the clock strike continuously. This condition is called insomnia. It is the state of not being able to sleep, even if your body is tired. But this situation is not unusual, and a lot of people are trying to find an effective solution for it. Enter MEDITATION.

When you begin with sleep meditation, it slowly regulates the rhythm of your body, and you enter a stage of restfulness. Let us take you through the journey of meditation and how it can help fight insomnia naturally.

What is Meditation for Sleep?

Meditation is more than just a mental exercise. It is a mind-body therapy which targets several aspects of your body. It aims to bring down your negative thoughts and inculcate positivity. As we are already aware, the root cause of insomnia is anxiety. When you start meditation for sleep, it helps fight those anxious thoughts and prepares your body for rest.

Meditation helps you focus on an open and positive mindset, like “anything can happen”. It physically and mentally relaxes you by regulating your breathing pattern.

As you practice meditation before sleep every night, it slowly heals your insomnia.

Insomnia & Sleep Deprivation: What Keeps People Up at Night?

We are slowly getting a brief understanding of how deep sleep meditation helps with insomnia. But before we dive deep into its benefits, let us take a glimpse at the reasons why you might be suffering from sleep deprivation.

A lot of people cannot sleep at night, and the reason is not unnecessary binge-watching or late-night parties. It is because your biological or lifestyle choices are not aligned. Let us take an example for better understanding.

You lie down to sleep, and you think about that job you applied for. It was merely a thought until the subsequent thoughts started overpowering everything else. You are suddenly aware of something negative in your life. This is what frequently leads to a lack of sleep.

To solve this problem, begin meditation while sleeping.

The Benefits of Sleep Meditation

We have talked about how meditation for sleep will help. But what are its exact benefits? Let’s discuss –

• Better Pain Management

According to the studies conducted, meditation also helps with pain. Although meditation does not target physical pain, it makes everything bearable. Some people go through chronic pain and cannot sleep; meditation while sleeping proves to be helpful for them.

• Better Mental Outcomes

Meditation for sleeplessness works wonderfully. It helps you focus on the present moment rather than what has happened or will happen. Even if you think about the past or future, meditation in bed helps ease you deal with them peacefully.

• Calmed Pathways

Relaxation techniques for sleep like meditation, lower your heart rate and slow breathing. It helps reduce stress levels and stress hormones, ultimately preventing anxiety. Meditation minimizes the stress pathways in your brain and puts it in a state of rest.

How to Meditate for Sleep

When you want to try meditation for sleeplessness, there are a few steps to follow –

• Find a Place

The first step is to find a comfortable and peaceful place to sit.

• Set a Timer

The second step is to set a timer of 5 to 10 minutes.

• Notice the Body

You can select whichever position you feel is the best. You can sit straight with folded legs, or you can perform meditation in bed, lying down.

• Feel the Breath

Follow your breath’s sensation as you inhale and exhale throughout.

• Notice the Places Your Mind Wanders

Your attention can instantly wander as you inhale and exhale. When your attention wanders, try to return to meditation and focus on your breath.

• Be Kind to Your Mind

Do not obsess about your thoughts or judge yourself for any kind of situation. Be kind to yourself and focus on a single spot.

• Close to Kindness

As soon as you are done, slowly lift the glaze. Stop for a moment and notice all the sounds in the background. Focus on your emotions and thoughts. You will feel lighter.

Distractions During Meditation

While you meditate, distraction is natural. But how you handle that distraction is one of the vital aspects of meditation. Whether you believe it or not, distraction is a great help for meditation.

Reminder: The aim of meditation is to keep a blank mind.

What Can Meditation Do for Sleep?

Meditation for good sleep is a natural solution for insomnia. It brings your heart rate down, lowers stress levels, and brings you internal joy. This practice, if turned into a routine, can cause theta brainwaves in your body. These waves are the same state which your brain enters to sleep. Meditation also helps you lower your negative responses towards a particular instance, thought, or feeling.

In a nutshell, meditation helps you calm down.

How to Make Sleep Meditation a Regular Practice?

Are you looking for a guided meditation for insomnia? It demands commitment and consistency.

• Create a Schedule

Choose a specific time for the practice. You can opt for morning or evening meditation. The key is to maintain consistency..

• Find a Relaxed Environment

Find a space where you can be comfortable and relaxed. It can be your room, a meditation studio, or a quiet park.

• Fix a Technique

Find the technique which suits you and stick to it. You can indulge in mindful meditation, guided imagery, or muscle relaxation.

• Begin Slowly

Start with short sessions instead of jumping to long durations. You can slowly increase the timeframe as you become habitual.

• Track Your Progress

Keep a check on your progress. Every day is a new one and will bring better results. Keep tracking and analysis over time.

• Seek Support if Needed

If you cannot establish a meditation routine alone, seek support. There are online meditation communities that can offer encouragement and guidance, like Habuild.

Conclusion

Everyone goes through stress and anger sometimes, which directly impacts their sleep. You cannot stop these emotions every time. But breathing and meditation practices can help you deal with them. Most of these practices are straightforward and can be performed by anyone, anywhere. So, if you ever feel that these negative emotions are compromising your sleep, take a break and relax. Indulge in meditation or deep breathing to lower those heightened feelings.

Once you are done with the practice, you will feel calmer, lighter, and happier. Not to forget, your insomnia will slowly disappear.