If you're tossing and turning at night, struggling to get to sleep, you're not alone. Millions of Australians suffer from insomnia. However meditation has been shown to be an effective treatment for insomnia, and best of all, it's completely natural and you can do it at home tonight. Keep reading to learn more about how meditation can help you sleep better at night.
How Meditation Helps You Sleep Better
There are two main ways that meditation can help you sleep better at night. First, it helps to clear your mind of the racing thoughts that can keep you awake at night. When you're trying to sleep, your mind can sometimes wander off into worrying about things that happened during the day or worrying about what tomorrow might bring. Meditation helps to quieten these racing thoughts and allows you to focus on the present moment, which makes it easier to fall asleep
Secondly, meditation helps to relax your body and mind. The deep breathing techniques used in meditation help to slow down your heart rate and relax your muscles, which can make it easier for you to fall asleep. In addition, the act of meditating itself can help to reduce stress levels and promote a sense of calmness and wellbeing. All of these factors together make it more likely that you'll be able to fall asleep easily and stay asleep through the night
The Best Type of Meditation For Sleep
There are many different types of meditation, but not all of them are equally effective for promoting sleep. The best type of meditation for sleep is mindfulness meditation. Mindfulness meditation involves focusing your attention on your breath and being aware of your thoughts and feelings without judgement. This type of meditation can be done lying down in bed, making it the perfect way to prepare for sleep.
How to Do Mindfulness Meditation Before Bed
Now that we know a little bit about the benefits of meditation before bed, let's discuss how to actually do it.
Here's a step-by-step guide to help you get started:
1) Find a comfortable place to sit or lie down. You can meditate anywhere – in your bed, on the floor, in a chair, etc. Just make sure you're in a position that feels good for you
2) Close your eyes and take a few deep breaths in through your nose and out through your mouth
3) Once you're feeling relaxed, begin to focus on your breath. Notice the sensation of the air moving in and out of your body
4) Whenever your mind wanders (and it will), simply notice the thought and then return your focus back to your breath
5) Continue observing your breath until you feel ready to stop meditating. Then slowly open your eyes and begin your bedtime routine.
If you're struggling to get a good night's rest, give meditation a go tonight and see if it makes a difference. There are many meditation apps on the market that can walk you through your breathing exercises as well so be sure to check them out.