Meditation extends beyond the simple act of concentrating on one's breath. When practiced correctly, it serves as an effective means of alleviating stress. Therefore, it is advisable to incorporate meditation into your daily routine, even if only for a short duration. Additionally, it may contribute to enhancing the quality of your sleep. Engaging in meditation during the evening, particularly prior to bedtime, can promote a peaceful transition into sleep. This practice can lead to improved sleep quality, resulting in a more refreshed feeling the next day. On World Meditation Day, celebrated on December 21, let us explore techniques for meditation that can enhance sleep.

What is meditation?

Meditation involves more than simply remaining silent. It is a comprehensive practice aimed at developing mental discipline. According to yoga expert Fenil Purohit, whether through breath awareness, the repetition of mantras, or visualizing tranquil landscapes, meditation can greatly improve both mental and emotional health.

Meditation can help to relax. Image courtesy: Freepik

The practice of training the mind to concentrate and redirect thoughts yields beneficial effects on the brain. A study published in Frontiers in 2015 indicated that individuals who had engaged in meditation for approximately 20 years exhibited better-preserved brain function as they aged compared to those who did not meditate.

Meditation for better sleep

Exploring various meditation techniques can be advantageous for improving sleep quality. It serves as an effective method for fostering relaxation, according to experts. A 2014 study published in the Sleep journal revealed that participants who practiced meditation experienced longer sleep durations and a reduction in insomnia severity, in contrast to individuals with insomnia who were not receiving any medication. Here are several reasons to consider meditation for improved sleep:

• Mitigates Stress: Research published in JAMA Internal Medicine in 2014 established a link between meditation and stress reduction. Engaging in meditation can lower cortisol levels, the hormone associated with stress, thereby creating a more tranquil environment conducive to sleep.
• Soothes the Mind: By concentrating on the present and releasing concerns, meditation aids in calming the mind, diminishing intrusive thoughts that may disrupt sleep.
• Encourages Relaxation: "Opt for meditation to enhance sleep, as it activates the parasympathetic nervous system, inducing a 'rest-and-digest' state," states Purohit. This physiological response can lower heart rate, reduce blood pressure, and prepare the body for restorative sleep.
• Regulates Sleep Hormones: Consistent meditation practice can assist in balancing melatonin levels, the hormone that governs sleep, leading to a more stable sleep pattern.
• Disrupts Insomnia Patterns: Individuals experiencing insomnia often form negative associations with sleep. "Meditation cultivates a non-judgmental awareness of thoughts, alleviating the frustration and overthinking that can compromise sleep quality," notes the expert.

Meditation for better sleep: Techniques to try

1. Mindfulness meditation

This approach focuses on your breath or physical sensations. According to experts, it is a highly effective way to eliminate distractions and prepare your mind for sleep.

Steps for practicing mindfulness meditation to enhance sleep:

• Eliminate distractions, such as your phone, from your sleeping environment, and assume a comfortable lying position.
• Breathe in deeply for a count of ten, hold your breath for ten seconds, and then exhale for another count of ten.
• If your thoughts begin to drift, gently redirect your attention back to your breath.

2. Guided meditation

Many applications offer guided meditation specifically designed to promote better sleep. These audio resources can lead you through calming visualizations or peaceful soundscapes.

Steps for engaging in guided meditation to facilitate sleep:

• Dim the brightness of the device you are using for this meditation.
• Begin playing the audio while lying in bed, focusing on deep and slow breathing.
• Concentrate on the narrator's voice, making an effort to dismiss any intrusive thoughts.

3. Progressive muscle relaxation

This technique entails systematically tensing and subsequently relaxing different muscle groups. By concentrating on the release of tension, one can markedly improve sleep quality, according to Purohit.

Meditation can help to sleep better. Image courtesy: Freepik

Steps for Progressive Muscle Relaxation:

• Lie down comfortably, allowing your body to relax, and begin to slow your breathing.
• Inhale deeply while tensing the muscles in your toes, gradually progressing to the muscles in your head.
• Maintain the tension for five to six seconds, then release and relax the muscle for ten seconds.

4. Simple breathing technique

This straightforward counting method directs attention to the breath. It can assist in alleviating worries or dispelling other distressing thoughts, as noted by the UK's National Health Service.

Steps for the Simple Breathing Technique:

• Get into a comfortable position in bed, then inhale through your nose for four seconds.
• Hold your breath for seven seconds, then exhale through your mouth for eight seconds.

5. Body scan meditation

For those interested in body scan meditation to enhance sleep, the focus should be on all areas of the body.

Steps for Body Scan Meditation for Better Sleep:

• Lie down, relax, and close your eyes.
• As you breathe slowly, become aware of your body’s weight against the bed.
• Concentrate on your face, softening your eyes and facial muscles.
• Shift your attention to your neck and shoulders, allowing them to relax.
• Continue to focus on your arms, fingers, back, abdomen, hips, and legs.

You may consider using an eye mask, soft music, or aromatherapy oils to foster relaxation and enrich your overall meditation experience, as advised by the expert.

Best time to do meditation for better sleep

It is advisable to initiate meditation approximately one hour prior to your desired bedtime. This practice allows your mind to unwind and adequately prepare for essential rest. Experts suggest that meditating too late at night may impede relaxation, while commencing too early might result in unintended drowsiness. Focus on soothing techniques to create a serene atmosphere conducive to sleep.

A meditation duration of 20 to 30 minutes is typically beneficial for most individuals. If you experience restlessness after 10 minutes, it may be prudent to reduce the length of your session until you identify the duration that works best for you.

Incorporating meditation into your nightly routine can significantly improve the quality of your sleep. Remember that even short sessions can be remarkably effective. Therefore, consider adopting meditation practices to enhance your sleep experience.

Read Also: Oily Skin Showdown: The Derma Co vs Minimalist Moisturizers

Get the latest Bollywood entertainment news, trending celebrity news, latest celebrity news, new movie reviews, latest entertainment news, latest Bollywood news, and Bollywood celebrity fashion & style updates!