Are you having restless nights for a long time now? Do you suffer from bouts of insomnia and find it extremely difficult to get sleep? You might even get sleep, but you wake up every morning looking like you didn’t get enough rest. Statistically, about 30 to 50% of adults globally, belong to this group. That’s a sizable amount.
To improve sleep quality, many people have turned to pills and expensive treatments. When you take pills and other unhealthy treatments, you can get addicted and go into debt. The good news is, meditation is a simple, cheap, and stress-free way for people looking for how to increase sleep quality.
Improve Sleep Quality With Meditation
Meditation is the act of focusing your mind on a particular object, activity, or thought process. This is usually done to improve your attention and awareness. Meditation is not just focused on awareness and attention, it also helps calm the mind. It is also a relaxation technique that might help you improve sleep quality to levels you have only imagined.
Mindfulness meditation, in particular, has been vetted by researchers as a solid and healthy way out of poor sleep. The results of the research showed that most sleep-related issues were a consequence of stress and worry. Those who practiced mindfulness meditation, a specific type of meditation, showed a much more significant drop in insomnia cases than those who didn’t.
This research also revealed that meditation helps the body in certain ways. First, there was an increase in the production of melatonin and serotonin. These two hormones are essential for sleep and we know melatonin as the sleep hormone. The research further showed increased activity in parts of the brain that regulate sleeping. Researchers equally noticed a corresponding decrease in heart rates and blood pressure. The summary of this research was, meditation can help you sleep better by initiating these changes in your body.
Meditation Techniques to Deal With Insomnia
You can perform meditation anywhere and at any time. Since you are probably looking to better your nights, it is recommended you do it before you go to bed. When you are just starting this routine, meditate about 3-5 minutes before you go to bed. As time goes on and results start to show, you can make meditate around 15-20 minutes before bed.
The requirements for mindfulness meditation are;
- Find a quiet area to lie down or sit in. If it’s just before bedtime, lying down would be the best position.
- Close your eyes and regulate your breathing. Slowly inhale and exhale. You can breathe in for 10 seconds and then breathe out for ten seconds. Do this for about five times.
- Once you have your breathing down, you can alternate by tensing your body for a few seconds before you exhale.
- Let go of all thoughts. If thoughts of distraction come, let it go and completely focus on your breathing.
- Relax every part of your body that is not consciously tensed. Doing this will help you focus better on your breathing and fall asleep even faster.
With these steps, you are well on your way to learning how to increase sleep quality.
Body Scan Meditation:
You can improve sleep quality by engaging in the body scan meditation technique. You do this by performing body checks while you are focusing on your breathing. The aim is to slowly focus or run checks on each part of the body, moving your focus from the head downwards. A pattern to follow is head, neck and shoulders, arms, stomach, hips, legs, and finally, feet. You can also move from the feet to the head. Do whatever makes you feel the most comfortable.
Is There Any Risk Factor
Meditation is generally very low risk. It is one of the safest practices you can engage in. Extremely rare side effects are mood swings and dizziness. If you still have concerns, you can see your doctor first. If not, you can get started. When you begin, it is important to be consistent. You will notice lots of extra benefits aside from quality sleep because meditation can do more than just giving you better sleep. It can lead to an improvement in your cognition and focus. Meditation also causes improvement in your mood, memory, and approach to others and so on. Regular meditation sessions will lead to more positive experiences.
Need more insight? Check out other posts on the site on meditation, including the wide range of types and their corresponding benefits.