If you are like me, then you may be having problems falling asleep at night. It may be because of too much stress, over-using of gadgets, and different worries running through my mind. In fact, lack of sleep is one of the leading problems of people nowadays. The issue has become so severe that it can also bring dangerous health conditions and accidents.
So, how do we deal with sleepless nights? How do you stay asleep when you cannot doze off in the first place? If you are looking for sleep solutions, meditation is the key. What you have to do is to improve your sleep with three great meditation techniques.
How Will Meditation Help You Sleep Better at Night?
Personally, I have found out that following meditation strategies are beneficial for me, especially when fighting for my insomnia. In fact, recent studies have proven that meditation techniques have helped individuals fall asleep as fast as possible. Experts have also discussed that meditation can relieve anxiety and stress, which are the primary reasons of sleeping disorders.
The best part here is that it can never disturb your body like other medications, especially sleeping pills. So, you need to remember that meditation can help you during bedtime. However, it will be more efficient if you also practice this during the day. To perform meditation techniques, you need to focus on your mind and body as you try to relax.
It may be hard to do, especially for first-timers, so consider finding the methods that work best for you. Take note that there are a lot of ways to meditate if things don’t work out the first try, then try again. If you are willing to improve your sleep, then your hard work will pay off later on.
3 Meditation Techniques to Fall Asleep Efficiently
Here is a list of strategies you may follow to have a good night’s sleep:
It is a practical yet simple technique that works well because:
- It can relieve tension in your muscles, which also creates mental relaxation.
- When you focus on your body, it will distract your mind from your worries and fears.
- When you tense and release your muscles, you will be in a relaxed state. So, it helps you to put your mind and body in a relaxation period.
NOTE: Just like any other method, you can do this whenever and wherever you like. Personally, I find it efficient to do it once a day in my bedroom, especially before sleeping. That way, I feel more calm and relaxed later on.
Steps to Follow:
– The first thing to do is to have a minute to breathe deeply and slowly.
– Then, take a deep breath and keep your feet and toes uptight for 4 seconds. Then, let the air out gradually. Release the tension you have created.
– Retake a deep breath and try to tighten your lower leg muscles. Hold this position for several seconds. Exhale and relax again.
– Next, inhale and consider tensing your upper legs. Hold this and relax. Then, this time does the same process to your lower back and abdomen. Hold for 4 seconds and relax.
– Repeat the whole process with your upper back, chest, lower arms, upper arms, hands, neck, and shoulders.
– Then, include your face. But, make sure that you tense it correctly.
– Finally, tense your entire body. Ensure that you exhale while relaxing your body. Repeat the whole process three times.
- Consider Deep Breathing Exercises
These are calming to perform with any other relaxation methods for sleep. In fact, this meditation will encourage you to put your attention on your breathing. Take note that there are two primary aspects to this method: first is learning how to breathe into the abdomen. Then, controlled breathing at a slow rate.
With that, this is a must-have strategy for a lot of reasons, including:
- It relaxes the muscles of your body.
- Then, it can help you maintain an average heart rate.
- It can also slow down your fast breathing during an anxiety attack.
- Lastly, it can keep away your attention from negative thoughts.
Steps to Consider:
– Lie on your back, on the floor, or in your bed.
– Then, place your hands on your belly.
– Breathe into your abdomen, so you raise your hands and let them fall. Maintain a steady and slow breathing.
– Let yourself fall into a calming and peaceful state. Focus more on your breathing.
- Perform Mindfulness Exercises
Today, mindfulness has become famous with a lot of mental health experts. It is also an excellent self-help exercise, which you can do and learn at home. Also, it is an effective method to relieve anxiety, pain, stress, and depression. Mindfulness came from the Buddhist principles, including accepting the way things are and living in the moment.
A good thing about this technique is that it works well and it is practical to perform. In my perspective, I became more inclined with mindfulness because I was dealing with my insomnia. After a few times of trying this strategy, I started to cope up with stress and start sleeping early.
Steps to Follow:
– You should first understand that this technique functions by focusing your full awareness on what is happening at the moment.
– If you are lying awake in bed worrying about something, then you have to deal with it. Think of everything that you are experiencing and include all of your senses in the process.
– Keep yourself relaxed in a state of peace and serenity.
– As an alternative, you can also visualize something relaxing and calming. That way, you can doze off quickly.
When you do these meditation techniques, you need not worry about making the steps entirely. You can perform them as simple as you can. Also, you can incorporate relaxing music, books and a mattress topper for your peaceful slumber. That way, you can relax effortlessly. As strange as it may seem, other people find other odd relaxation methods to fall asleep faster like the gentle walking technique.
But, the whole point here is that you have to experiment and discover what works best for you. If you find these strategies effective, then you may also share some of your experiences and the techniques you’ve used to sleep efficiently. Have a good night’s sleep everyone!
About the author: Sandra McElroy
This is Sandra McElroy. My mission is to help BedtimeFriends readers research, & pick mattresses, pillows & various other sleep products that suit their needs, & budget.