Meditation for Sleep
Among the many positive effects and benefits of meditative practice, we can find help against insomnia problems. At the same time that we relax our body, we will learn to live in the present by lowering stress and anxiety; meditation is a great ally to be able to sleep properly, resting fully body and mind.
The effects of spending a long night without being able to sleep affect the wellbeing of the people importantly, they manifest themselves the next day with an enormous fatigue and irritability that does not allow us to carry out satisfactorily all the proposed activities. Sleep disorders occur when these events recur frequently;
These are directly associated with stress and anxiety that contribute to the deterioration of health, therefore. A good dream is one of the fundamental pillars of optimal physical and mental health. In this article, we will inform you everything you need to know about sleep meditation and the potential that this type of therapy offers to help you recover those sweet nights of sleep.
Meditation and insomnia
If you have trouble falling asleep or falling asleep and wake up tired, then you must have noticed that your ability to efficiently function is diminished and that you feel tired and irritable for a long time. These are symptoms that indicate that you may be suffering from insomnia.
Short-term or transient, insomnia is prevalent and usually goes away on its own. However, insomnia is considered chronic if it persists beyond a few weeks. Insomnia arises mainly due to mental and emotional stress; Meditation, in this case, is particularly useful to get adequate sleep.
What is sleep meditation?
The meditation for sleep is a technique that can help in treating insomnia transient or chronic type. There is currently a great deal of evidence that regular meditation can improve sleep patterns, often dramatically. Research indicates that the excited sympathetic nervous system is also a major causative factor in chronic insomnia. It follows that practices that reduce excitation of the nervous system, such as meditation, can be very effective in relieving insomnia.
Aspects that disturb sleep
Our nervous system is too excited by various elements, such as:
- The tension
- Excessive indulgence of stimulants
- Frequent consumption of tea and coffee
- The use of drugs
- Stay up late
- Rest many hours during the day
- Receive too much stimulation on TV at night
- Sitting for long hours in front of a computer
- Bad eating habits that are not suitable for our body
However, these adverse practices are not marked as a final problem for insomnia or other sleep problems. To deal with this problem, it is recommended to carry out a self-study to identify the factors that are causing the problem. Perhaps you are stressed by work issues, or you have questions about your relationship, or there is some concern for a sick family member, etc. Although you may not be able to change these situations in your life, a meditation to get a good night’s sleep can help you improve the reaction to the factors that cause stress.
Meditation to sleep deeply
Before participating in a meditation practice to sleep, we advise you to seek the help of an experienced meditation teacher who can give you specific advice adapted to your situation.
This alternative meditation for sleeping consists of fixing the breath through the nostril and observing the breath. Follow these steps:
Just before sleeping, sit comfortably on your bed and take some gentle breaths. Let your palm of the left hand rest on the thigh and bring your right hand towards the nose Gently rest the index and middle fingers of the right hand above between the eyebrows and relax the shoulder and right arm Inhale through the left nostril, while with the thumb of your hand, you block the right nostril and then exhale slowly through both nostrils Now stick the left nostril with your thumb and exhale slowly through the right nostril. Then inhale from the right and exhale from the left.
It is a return; After a couple of rounds in a very relaxed way, you can measure the length of your inhalation and exhalation. Adjust your breathing, so that in the end it is approximately twice as long as your inhalation. For this, you may have to reduce your breath instead of prolonging your expiration. It is important not to force the process; It allows the air to slide very softly, comfortable and slow. After about five minutes, the current round ends and relax.
Now direct your attention to your natural breathing and concentrate more on the outgoing breath. Quickly and effortlessly, you should be aware of the outgoing breath and the natural pause at the end of the exhalation. Do not deliberately try to change the physical pattern of breathing in any way. Every time your mind becomes distracted, try to refocus on the outgoing breath. Continue for 5 to 10 minutes and then relax; rest and enjoy the feeling of peace.
You can also use alternate breathing of the nostrils if you wake up in the middle of the night and can not fall asleep again.
Techniques that you can use to avoid insomnia
Sahaj Samadhi meditation technique
It is an easy practice that consists of the use of a primordial sound or mantra. This method concludes in profound states of relaxation and is a beautiful antidote to stress, tension, fatigue and negative emotional states.
If you perform it for 20 minutes twice a day, morning or evening and early in the evening, you can help balance the nervous system and provide a more in-depth sleep. It is during these periods of deep rest that the body and mind can heal and reverse the physiological, biochemical and emotional stress impact.
Begin a guided meditation
The guided meditations can also greatly help relieve insomnia. The CDs of guided meditation are available to everyone. These include Shanti meditation, Panchakosha meditation, Om meditation, and Om Hari meditation. There is also the possibility of taking a guided meditation online.
Test the “yogic dream.” The yogic dream, also called Nidra Yoga, is a great help for people who suffer from insomnia; This technique allows to obtain a knowledge of different parts of the body lying down, primarily if it is practiced just before going to sleep.
Effective exercises to fall asleep
Exercise No. 1. It is the use of a simple technique of relaxing and very effective breathing, consisting of 3 steps.
Inspire profoundly and quietly ventrally or entirely if possible Air retention for a few seconds: apnea of 2 to 8 seconds depending on the capacity of conservation of the person
Expiration very slowly through the mouth or nose Repeat this exercise at least five times if you are looking to relax and more easily reconcile sleep efficiently.
To increase efficiency, you should try to lengthen the expiration time gradually and the apnea very lightly.
Observation: if during the exercise you develop respiratory problems, such as asthma or others, then you should avoid the phases of “apnea” and perform only deep breaths and very slow expirations as follows:
Count up to 10 breaths, when you have completed these 10, you must start counting up to 9 breaths, and do the same up to 8 breaths, then 7, etc … you will manage to fall asleep before finishing all breaths.
Exercise No. 2. It consists of bringing to thought the three best positive moments of the day, you must remember them and fully appreciate them.
If the day was stressful, then you should think of 3 simple, but pleasant little moments; Even on a very stressful and exhausting day it is possible to find and remember some small moments of pleasure or positive moments. It should be borne in mind that when we have a terrible day, negative things difficult moments of quality, which could be found in a simple call, a meeting, debate, a pleasant activity, a song, delicious food, spending time with the pets, exercise, etc.
Meditation postures to avoid insomnia
Happy baby posture: It is done lying entirely on your back, bringing your knees to your chest and trying to keep your feet together; Then take a 90 ° turn and bring your knees to the armpits area as much as possible. This position relieves the hips and lowers back while allowing the whole body to feel more relaxed.
The position of the goddess: Seated with knees bent and extended outwards so that the feet of the plants can touch; the arms should relax along the body. This position relieves the inside of the leg and groin where most stresses are concentrated.
The attitude of the corpse: lying on the back, arms and legs are fully stretched and relaxed. You must mentally locate each of your muscles and relax them completely. Finally, you must become aware of your natural breathing. This exercise offers total relaxation, while you mentally review each part of your body, from the toes to the head.
It is never easy to deal with lack of sleep, but these meditation exercises are undoubted of great help for those who suffer from insomnia, helping them to repair the damage caused by constant sleeplessness. The meditation to avoid insomnia is above all training that will give you total control of your body and your mind while allowing you to face any situation that disturbs your hours of rest.
What is a guided meditation for sleep?
The guided meditation sleep is specially designed for people who have difficulty getting to sleep recordings. The content of these tapes helps individuals to fall into a deep and highly restorative sleep.
The hypnotic inductions are chosen carefully to encourage entry into the state of deep relaxation in a first phase (alpha and theta waves) and sleep, in a second phase (delta waves).
In the background, almost inaudibly, the heartbeat has been placed to induce a deep and refreshing sleep. To perceive the effects of these beats, it is necessary to listen to the audio in a stereo headset; This will help generate brain waves in the brain and cause the expected effects on the nervous system.
The brain must perceive the difference between the sounds created by the left ear and the right ear. The difference in the number of vibrations perceived by both ears affects the nervous system. Only with the use of stereo headphones can the difference between the left and the right side be reproduced.
People who suffer from insomnia can get the most benefit by practicing this guided therapy to sleep, on a daily basis before going to bed.
Some additional recommendations to get a good night’s sleep Eating a meal with complex carbohydrates at night promotes the secretion of serotonin and therefore helps you fall asleep more easily.
Escape to an imaginary and positive place or context after a couple of quiet breaths, for example, if you win the lottery, what would you do, a vacation to the dreamed location, etc.
Disconnect any electronic device that may interfere with sleep. We include from the most ordinary phones and cell phones, to any device that can be turned on at night (who has not awakened from a scare when an old radio begins to sound after a power outage).
Ideally, the last two hours I wake up you should not be thinking about anything that your mind considered work. Leave aside e-mails, presentations, and all labor problems. Try to distract your mind, in the ideal, also avoiding television and other screens. There is nothing better than reading a book or, as we said before, engaging in some meditative practice.
There is registered evidence that suggests that the practice of attention or a concentration in our body is associated with improved sleep and those who practice the various concentration techniques explained in this sleep meditation article, which involve this type of practice, they have managed to reduce the thoughts that produce anxiety during the night.