3 Strategies to meditate for better sleep

If you can’t fall asleep at night, then you aren’t alone. It has been proven that meditation helps for better sleep. Research suggests that 10% to 30% of the population face issues; in meditation terms, we call it insomnia. Insomnia nowadays is a common issue in adults because adults have stress about money, housing, work, or family. Gradually, stress becomes the root of anxiety and tension, which leads to difficulty falling asleep. 

When many things go on in your mind, your mind looks overfilled. Then, meditation will help you sleep peacefully, as it will quiet your mind and calm your body, allowing you to relax while going to bed. 

There are many pre-bed meditation that can help you to sleep without having any medicines with a lot of side effects. Like breathing, strategies help you focus on your breaths and inner peace to relax your body and overcome overthinking. 

How does meditation help for better sleep? 

When you meditate while focusing on your breathing or any other kind of meditation, physiological changes start happening in your body, such as you feel calm, peaceful, and relaxed with mindfulness. 

We mainly discuss changes occurring in our body once we finish Prebed meditations. Research from November 2016 to April 2018 showed that insomnia patients were considered and trained to meditate in the morning and before bed to observe the positive changes in the Patient reports. 

In the morning, patients listen to relaxing music and take deep breaths to relax their bodies and muscles for the whole day. And they have to go through the same process before going to bed. Patients had a significant positive effect in the eighth week of the meditation training session, such as their ISI (Insomnia Severity Index)  score drop-down from 20.9 to 10.4.

Three ways to meditate for better sleep:

1. Progressive Muscle Relaxation:

Gradually tense and then relax each muscle group in your body, starting from your toes and working up to your head. This helps release physical tension and promotes relaxation.

2. Breathing Meditation for better sleep:

Deep Breathing:

Focus on your breath. Take slow, deep breaths, inhaling through your nose and exhaling through your mouth. Count to four as you inhale, hold for a count of four, and exhale for a count of four.

3. Guided Visualization:

Sleep Visualization meditation for better sleep:

Picture yourself in a comfortable bed, feeling relaxed and ready for sleep. Visualize a sense of calm and drowsiness washing over you.

Conclusion

Meditation for better sleep is a highly effective method for addressing insomnia and promoting restful sleep. You can significantly improve your sleep quality and overall well-being by incorporating bedtime meditation techniques such as progressive muscle relaxation, breathing meditation, and guided visualization. Meditation helps for better sleep by reducing stress and calming the mind and body, making it an excellent natural alternative to medications