IMPROVE SLEEP WITH MEDITATION
Is there anything better than melting into a comfy bed, then waking up many hours later feeling fully rested and ready to take on the day? Sadly for many of us, with our hectic, chaotic lives this is more of a luxury than a given these days. Or perhaps it's not getting into bed, but getting to sleep, or staying asleep that's more the issue... (more coffee, anyone?)
If you’re more the “crawling into bed way past your bedtime and left staring at the ceiling worrying about something that’s happened, or the to-do list that’s waiting for you tomorrow” type - you know well that these minds of ours can do a pretty good job at stealing us of a good night’s sleep.
But you’re not alone.
Sleep disturbances (whether having a hard time falling, or staying asleep) affect so very many of us, but they are rarely spoken about or properly addressed to the level they need to be in order to catch some quality zzzz’s. In fact, as a society, we’ve become pretty blind to just how much sleep affects our health and wellbeing. Which is pretty crazy when you think about how we wouldn’t think of going a day without “essentials” like coffee.
WHY DO WE NEED SLEEP?
Studies report that sleep is associated with reducing our blood pressure, respiratory rates and helps bring down our levels of anxiety and arousal. Our temperature lowers, our heart rates slow. And whilst these slow down, other physiological processes are ramping up like growth hormones, digestion and cell repair - making sleep a pretty crucial time.
Why then - as important as we know sleep is, do we have trouble making it happen? And better yet, what can we do about it?
MEDITATION FOR DEEP SLEEP
A study published a number of years ago took a group of fifty older adults who had trouble sleeping and split them in two. Over six sessions, meeting once each week for two hours, half-completed a mindfulness awareness program that taught them meditation and other exercises designed to help them become a little more discerning with thoughts, emotions and live more in the present. The other half completed a class that taught them ways to improve their sleep habits.
Interestingly, compared with the people in the sleep education group, those in the mindfulness group had less insomnia, fatigue, and depression at the end of the six sessions.
The findings weren’t much of a surprise to Dr. Herbert Benson, director of the Harvard-affiliated Benson-Henry Institute for Mind-Body Medicine.
EVOKING THE RELAXATION RESPONSE
According to Dr. Benson, it’s Mindfulness’ ability to evoke the relaxation response (a deep physiological shift in the body that’s the opposite of the stress response), which can help ease many stress-related challenges, including anxiety, depression, pain, and high blood pressure. “For many people, sleep disorders are closely tied to stress”, says Dr. Benson.
Meditation trains us to be less in our heads and more aware of what’s here right now. The mind’s tendency to get caught up in thoughts is perhaps loudest when we go to bed, that time when we finally stop “doing” and are still. Meditation for sleep allows us to let go of the day, all that’s happened, and everything that was said, so that we can actually rest the mind whilst we rest the body. The idea is that through practice we can learn to more easily access and create a reflex to bring forth a sense of relaxation when we hit the pillow, allowing for better sleep, stronger digestion, and deeper breathing.
DEEP REST: THE ANTIDOTE FOR CHAOTIC LIVES
This relaxation reflex is more important than ever due to the development of today’s fast-paced culture. Our nervous systems these days tend to go into survival mode far more often than is healthy or necessary. Therefore meditation can act as a much-needed human “reset” button that puts us back into our natural physiological state.
DITCH THE EYE CREAM
And what about melatonin? It’s an antioxidant and immunomodulator, helping to normalize the immune system; an antiaging agent; and it helps bring a sense of wellbeing. Luckily for us, if we meditate and sleep better we also get a boost in those melatonin levels, as well as mood-stabilizing serotonin. Double win!
TRY IT YOURSELF
Before even getting started with a meditation habit, it’s helpful to take a look at your bedtime or “wind-down” routine. This will prepare you for meditation and sleep so that you don’t have to abruptly make the switch from a manic day to a soothing night. Try making a few little changes each evening such as turning the lights down, lighting some candles, taking a hot shower, making some tea, ditching the screens, or reading as you transition towards sleep. In just a few days, with practice, you may notice a huge shift in your ability to relax.
Whether you’re struggling with pain, aging, anxiety, or just a little more stress from time to time, you can’t afford to miss out on a good night’s rest. So begin to wind down, get yourself snuggled up comfy in bed, and click the below button for a meditation to help work your way into some nourishing sleep time.
This mind-calming practice can be done at bedtime—or anytime during the day—to help fight fatigue and insomnia. Think of it like exercising a muscle that gets stronger over time. This allows you to tap into that same ready relaxation state when it’s time to say goodnight.
Ready for a good night’s sleep?
Sweet dreams x
RESOURCES:
https://www.sleep.org/how-to-meditate-before-bed/
https://www.lifehack.org/397140/supercharge-your-sleep-by-meditating-before-bed
https://www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726https://www.headspace.com/meditation/sleep
https://breethe.com/guided-sleep-meditation/