Although meditation originated as a spiritual practice, people now commonly use it as a mind-body medical treatment. Studies show that night meditation can help relieve stress, pain, and insomnia.
If you experience trouble sleeping, you might have wondered if bedtime meditation is a natural sleep solution you should try. We explore how bedtime meditation can affect sleep and describe ways to maximize the benefits of meditation before bed
Does bedtime Meditation Help With Sleep?
An analysis of 18 research studies suggests bedtime meditating, or dedicating a specific time to focusing in a non-judgmental way on the present moment, can help people sleep better. These studies were done on multiple types of people, with individual studies mainly on people with different conditions like insomnia, obesity, fibromyalgia, or high stress.
Six sessions of a two-hour mindfulness bedtime meditation course improved sleep quality in older adults. Also, a study of people with chronic insomnia found that engaging in a guided bedtime meditation focused on the heart improved sleep so much that nearly 88% of participants who were practicing sleep medication at the beginning of the study were able to overcome it. Another study of older adults found bedtime meditation improved sleep as well as overall mood and stress, with benefits still showing six months later.
It may also be helpful to combine bedtime meditation with other insomnia treatments. Cognitive-behavioral therapy for insomnia (CBT-I) is considered the best kind of treatment for insomnia, and a study found that practicing meditation with CBT-I can help reduce your insomnia and give you better sleep.
How Does bedtime Meditation for Sleep Work?
Researchers don’t know exactly why bedtime meditation helps with sleep, but there could be many reasons. Meditation can reduce stress, and it might be particularly helpful when a person has trouble falling asleep because of worry. Bedtime meditation can help people connect with their thoughts without getting caught up in them, which can allow them to detach from their thoughts enough to fall asleep.
Meditation was studied to determine its effects on calming pain associated with fibromyalgia, back pain, migraine, rheumatoid arthritis, osteoarthritis, and other disorders. Since pain often disrupts sleep, relieving pain may improve sleep. Sleeping well can further relieve pain, which could then lead to even better sleep over time.
Bedtime meditation can also affect sleep directly, even with people not experiencing stress or pain. Whether you are facing worries or not, bedtime meditation can induce a relaxation response that might help prepare for sleep. People who meditate also experience changes in brain activity, which carry over into sleep.
How to Meditate
There are multiple ways to meditate. Some types of meditation are more appropriate to do in the hours before bed, while others could work better while lying in bed.
How to Meditate Before Bed
sitting and moving meditation is best to do during the day or before bed. First, make sure you are in comfortable clothes and have a quiet space free from distractions. Movement meditations include yoga or Tai Chi.
If you don’t know about these types of movements, you can take a class, watch a video, or read a book to learn the techniques. Moving too vigorously before bed can disrupt sleep, so be careful to avoid turning moving meditation into a workout session.
Sitting meditation involves sitting calmly with intentional focus. Choose a position that feels comfortable to you, whether cross-legged on the floor or upright in a chair. You may choose to focus on a specific mantra, during this time.
For example, spiritual meditation involves spiritual phrases, and secular meditation uses a positive emotional phrase, like “I am happy”. You may also focus on your breathing, or on specific images.
How to practice bedtime meditation
Meditation techniques you can use once you are in bed include progressive muscle relaxation, guided imagery, deep breathing, and body scan meditation.
Moderate muscle meditation reflection includes focusing on your body, straining, and loosening up each muscle individually, from head to toe. This technique has been found to improve sleep quality in multiple groups of people.
A related technique, a body scan, may also help you fall asleep faster. Body scan revolves around focusing attention on different areas of the body and taking note of physical sensations in a positive way.
Deep, slow breathing is another technique used to bring about a state of relaxation for sleep. A few analysts recommend matching your breathing to your pulse to diminish pressure. This implies taking standard breaths at a pace of 0.1 Hertz, or one breath at regular intervals.
Directed symbolism requests that members evoke pictures of regular landscape or other loosening-up vistas. Research conducted on people in stressful or painful situations has found that guided imagery can help people sleep.
You can engage in these bedtime meditation techniques on your own, or by listening to a recording. Multiple meditation apps are available to download to your phone, and research shows using these apps may help reduce stress. Guided meditation can be good if you are new to meditation or feel uncomfortable on your own.
Tips for Maximizing the Benefits of bedtime meditation
Bedtime meditation works best when you are rehearsing great rest cleanliness, so different variables are not as liable to disturb your rest. Try these tips:
- Go to sleep and wake up at the same time every day
- Follow the same routine every night before sleep
- Keep your bedroom cool, dark, and quiet
- Exercise regularly
- Avoid alcohol and caffeine in the hours before sleep
Is meditating at night a bad idea?
- Meditating at night, when you are tired and more or less ready to go to sleep.
For this situation, it is impractical if you anticipate improving at meditation and preparing the brain utilizing meditation methods.
- Bedtime meditation is a very good idea if you want to let go of tension and stress built up during the day, get to sleep quicker and have better sleep habits.
- A lot of people report having better sleep after practicing meditation
Why you should meditate everyday
The research found that there is a lot of reasons why bedtime meditation is beneficial to us, on the physical aspect and the mental. Here are six reasons why you should start meditating:
Regular meditation has been shown to help boost your immune system. Scientists have found that meditation activates the left side of the brain, which is responsible for the immune system. They also concluded that people who meditate often have higher levels of antibodies in their blood, which helps them fight disease.
Scientists have found a link between mindfulness meditation and pain relief. although the reason behind this still remains unclear, many experts recommend regular meditation in addition to medical treatments for chronic pain.
Want to feel more creative at work? Start meditating! Studies suggest that mindfulness meditation can encourage creative thinking and problem-solving. Meditation can also help us divide our emotions from our work, which helps us think more clearly.
Brings down pulse:
While this one is just a tad of discussion, most specialists concur that reflection can be a decent method for assisting lower with blooding tension notwithstanding clinical treatment, a solid eating routine, and exercise. While contemplation could not straightforwardly cause your pulse to lower, the training assists battle with focusing and uneasiness – which would both be guilty parties of high blood being able to pressure.
Contemplation has the strong enemy of tension advantages. One of the principal reasons individuals ponder is to assist with calming and uproarious, overactive brain. Reflection permits us a break from dashing considerations that nervousness regularly brings. A recent report proposes that contemplation can diminish nervousness by practically 40%.
Everyday meditation can assist you with performing better working! The research observed that meditation helps increment your concentration and consideration and works on your capacity to perform multiple tasks. Reflection helps clear our brains and spotlight the current second – which gives you immense efficiency support.
Brings down the hazard of gloom:
Some examination recommends night meditation could possibly assist with treating indications of melancholy or lower the gamble of discouragement. This is on the grounds that contemplation assists battle with focusing and uneasiness, which are both significant triggers for melancholy.
Works on friendly prosperity:
bedtime meditation has been displayed to assist people with building better connections. Reflection shows us how to be more present at the time, which is very useful for connections. One investigation additionally discovered that customary contemplation was connected to more giggling, sympathy, and socialness.
Supports the capacity to understand people on a deeper level:
Large numbers of us experience difficulties getting our feelings. Bedtime meditation helps show us how to know about our sentiments and feelings and how to handle them better. Rehearsing reflection changes how you think and assists you with figuring out how to comprehend your feelings without following upon them.
While reflection is certifiably not an enchanted answer for all medical problems, when joined with other solid propensities, it can assist you with feeling better, more joyful, and more useful. Assuming that you’ve never reflected, begin slow and slip yourself into the training. You can likewise download one of the numerous contemplation applications for bit-by-bit directions to assist you with building the new propensity. Give yourself a little love and unwinding, and take a stab at contemplating today!
We’re always looking for ways to make the world a better place. You can help us by sharing this post with friends or family on social media. We really appreciate all those efforts! ❤❤
Your shares and likes are what keep us going, thank you for being here today! ❤