If you’ve ever laid in bed at night thinking about all the things you need to do, you know you didn’t get much sleep. Restless sleep leaves you feeling groggy the next day, unable to accomplish your daily tasks. Studies show that a lack of sleep will affect your health at some point. Research also shows that a mindful meditation practice will improve sleep habits and benefit your health.
Meditation Promotes Relaxation
Practicing the art of meditation adds many health benefits to your lifestyle. The main benefit of meditation is the relaxation it promotes. Simply taking time to keep calm and find your focus center will relax you.
Many people experience sleep disturbances due to anxiety, depression, or a busy lifestyle. These issues cause a build-up of harmful toxins in the body that disrupt your normal sleep cycles. When you take the time to focus on your breathing and clear your mind, you find it easier to calm down.
Creates Better Focus
It’s important to create focus in all areas of life. When you take time to clear your mind and focus your thoughts, you’re more productive. A full mind can cause a lack of sleep when your head hits the pillow at night.
Meditation involves focusing your breathing and being attentive at the moment. This concentration organizes a cluttered mind and creates calmness.
Daily Meditation To Improve Sleep
To promote better sleep habits, you should practice meditation throughout the day. These techniques should become part of your daily routine to help you sleep better at night. Helping yourself relax involves a few important steps:
Breath With Your Abdomen
Focus on breathing from your abdomen. Place your hands under your rib cage and feel the rise and fall of your diaphragm. You can even dim the lights or play soft music.
Many people like to use various types of breathing techniques. These techniques include:
- Nostril breathing – Some people find this type of breathing difficult. In this technique, you alternate nostrils as you cover the opposite nostril with your finger.
- Pranayama breathing – In this type of breathing, you focus your breath in and out through the nose. The breath resonates in your throat and produces a deep ocean sound.
- Square breathing – This type of breathing requires you to inhale for 4 seconds before you hold for 2 seconds. Then you slowly exhale your breath for 2 more seconds.
Regardless of what breathing method you use, keep the practice going for at least 2-3 minutes.
Use Guided Imagery
Using guided imagery is helpful if you have a lack of focus during meditation sessions. Close your eyes and focus your thoughts on a specific piece of scenery. Pick a place that is safe and calming to your imagination.
Pay Attention To Your Body
The point of mindful meditation is to become aware of your mental state. Take time to focus on your thoughts and feeling throughout the session. You should notice if you’re feeling calmer or not.
Meditate Before Bedtime
When you can’t sleep, practice these techniques while you’re in bed. Some people practice the technique of counting down as they’re breathing. Select a number and slowly count down as you drift off to sleep.
A busy lifestyle often leads to a hurried bedtime routine. Take several minutes throughout the day to stop and mindfully meditate. This forces you to slow down and relax your mind and body.
Many of these techniques will help improve your sleep habits by clearing your mind. Find one that works for you and don’t be afraid to try some new ones.