If you suffer from insomnia, you’re not alone. Approximately 164 million Americans experience occasional or chronic sleeplessness. Meditation is a technique that focuses on letting go of worries and thoughts so that the body and mind can relax and fall asleep. It also helps with mental performance, improving focus, and increasing your ability to fall asleep easily. It is important to perform meditation properly, though. Here are some tips to get you started on the road to meditation like sleep.
Find a quiet place in your house to meditate. Set aside a period of between two and five minutes. If you’re unsure of where to start, look for a meditation class or find a meditation group in your area. There’s no specific time you need to meditate, although meditation lasting ten to thirty minutes per day is more effective in helping you fall asleep. If you can’t manage to find a quiet place to meditate, write down your dreams. This way, you can see if you’re improving your sleep quality.
Many benefits of meditation for insomnia can be experienced by anyone. During and after the practice, the amygdala becomes less active and more relaxed, allowing you to sleep better. People with certain medical conditions, such as fibromyalgia, breast cancer, or diabetes, have found that they sleep better after trying meditation. Additionally, meditation can help relieve stress-induced inflammation, which contributes to many diseases and conditions.
Using a meditation audio recording is another way to relax. A guided meditation can help you to focus on the present moment while listening to a recorded voice. This is an excellent way to doze off without distractions. Once you have reached the desired level of relaxation, you can then focus on the process of breathing through your nose. This method allows you to relax your mind, and you can focus on a specific goal, like achieving greater mental clarity.
Research shows that the brain’s activity levels fluctuate during meditation, similar to waking sleep. In waking life, beta waves are produced. During REM sleep, theta waves are produced. During meditation, these waves decrease and are replaced by higher-frequency alpha waves. This means that meditation can be restorative for individuals who are prone to excessive daytime sleepiness. The benefits of meditation for insomnia are many.
It is important to practice meditation in the morning and at dusk. Meditation is most effective when you can sit in the same spot daily, with your back straight, facing the north or east. If you can’t find a quiet place to meditate, you can download meditation apps or use guided meditations. Another option is to listen to soothing sounds or repeat words inwardly. This method is particularly useful if you experience restlessness or anxiety during meditation.
In the app, you can add meditations to a playlist. Tap the playlist tab at the bottom to edit the list. Once you’re happy with your playlist, swipe up or down to remove the meditation. Alternatively, lift your finger to remove it. Meditation like Sleep can be used to help you get to sleep. So, try to meditate daily and let your body and mind rest. You’ll soon be amazed at how much meditation can help you relax.