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Meditation and Sleep What’s the connection

Having trouble sleeping at night? You are not alone. Around 25-40% of adults worldwide are suffering from the symptoms of insomnia. The most common reasons observed to be behind all the sleep-related problems are “stress” and “anxiety”. Not being able to enjoy quality sleep at night causes daytime sleepiness, anxiety, depression, diabetes, and other perverse health issues. This International World Sleep Day we present to you a simple yet highly effective solution for sleep health problems. If you think your sleep health is deteriorating day by day then make meditation your routine.

Studies suggest that meditation imparts a strong effect on sleep quality. It encompasses a variety of mindfulness techniques that promotes a state of relaxation for the body and mind. Researchers are continuously probing the possibilities of how meditation can help dissipate sleep problems without the use of any medicinal procedure.

How exactly does Meditation help you sleep?

To achieve an inner sense of calmness and serenity, Meditation possesses techniques from a variety of cultures. These techniques influence specific processes of the body which promotes a soothing effect, declutter the thoughts, and put the brain at ease for better healthier sleep. Usually, the sleep problems stem from stress which leads to severe conditions such as insomnia, depression, anxiety, ADHD, and daytime fatigue. Meditation is an ancient method that helps in controlling the autonomic nervous system that primarily manages body fight or flight response. It also helps in:

  • Regulating the production of a sleep hormone called melatonin
  • Increase the precursor melatonin called serotonin
  • Reduces the heart rate
  • Keeps blood pressure normal
  • Keep mental health intact
  • Activates certain parts of the brain for a restful sleeping experience
  • Helps you focus and concentrate better

Meditation Before Bed:

It’s a simple yet effective practice that can be carried out anytime anywhere. You do not require any special tools and equipment to perform it. In fact, the only thing you require is dedicated time for yourself where you don’t worry about anything else but your own self. Establishing a routine for meditation requires a consistent effort. Spare yourself at least 30 minutes every day and relax with the following steps:

  • Find yourself a quiet, serene, and calming space.
  • Sit or just lie down straight on your yoga mat or bed, whatever feels you most comfortable.
  • Close your eyes. Inhale and exhale deeply. Let all the stress and frustration out by focusing on your breaths and heartbeat.
  • If a thought pops up, practice to let it go and focus on your breathing.
  • Repeat the process for at least 5-7 minutes.
  • Practice bedtime stretches to relax the aching muscles after a long working day
  • Try bear hugs, lower lunges, child’s pose, neck stretches, etc. to relax the muscles

These simple steps will help you catch good sleep every night that rejuvenates you from the inside and improves the quality of your life. Here is a bonus tip for you before ending.

Tip: Take chamomile tea before bed. It is a natural tranquilizer that reduces inflammation and anxiety as well as treats insomnia.

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