When was the last time you had a really good night’s sleep and woke up alert, rested and ready for your day? How many times during the day do you find yourself nodding off, longing to grab a few minutes’ kip?
When you finally get to bed, are you able to switch off and go to sleep or is your normal sleep pattern fitful as you toss and turn all night, your mind whirring as you replay the events of the day? Have you ever lain awake all night only to fall asleep a couple of hours before your alarm clock goes off?
Falling asleep is something you may take for granted but did you know about 40 million people in the United States of America experience some form of chronic long-term sleep disorders each year and an extra 20 million people experience some form of mild sleep problems. That’s a lot of people lying awake at night wondering what to do…
Benefits of Sleep
If you have ever had a bad night’s sleep, then you will appreciate how important sleep is. Without regular sleep you end up irritable, short tempered and struggle to make clear decisions. Sleep enables the body to rest and repair from the day’s activities. When you sleep most of your body’s repair work is done. Your ability to focus and function at work is dependent on how alert and focused you are. Lack of sleep affects your immune system which lowers your resilience and sense of vitality.
Given the importance of sleep to your emotional well-being and physical health, what can you do to ensure you get a good night’s sleep?
At the end of a long day, what can you do to ease tension and stiffness from your body and put some closure to your thoughts?
Meditation May Be The Answer
To help your mind and body release the day’s tension and anxiety a few minutes spent in meditation can help prepare the body for sleep
What Is Meditation
Meditation has been likening to looking at a beautiful work or art, or witnessing the sun rise to greet a new day. If your mind is constantly on over-drive and you find it difficult to unwind and switch off, learning to meditate will help you regain control over your thoughts.
6 Benefits of Meditation
To get a good nights’ sleep it is essential you find a way to help you unwind and calm your mind before going to bed. When you meditate your body undergoes physiological changes which help you to rest and soothe your nerves.
Some of the more popular benefits gained from meditation are:
- Meditation helps to strengthen the mind.
- Meditation encourages you to take time to love and care for your inner wellbeing.
- Meditation promotes effective breathing habits.
- Meditation encourages a sense of inner peace and stillness
- Brain activity slows down as there is an increase in alpha brain wave activity.
- Blood lactate levels drop and your heartbeat and breathing rate slow down
Simple Meditation To Calm Your Mind
There are many types of meditations you can use to ease you into a restful state of mind.
One of the simplest ways to meditate is to:
- Sit on the edge of your bed.
- Take a few calming breaths in and out through your nose and gradually become aware of your thoughts. Don’t control your thoughts; just spend a few minutes observing the way they flow in and out and through your mind.
- Try not to become attached to your thoughts, just be curious and allow them to flow and recede into the background of your mind as you turn your attention to the sensations you feel in your body.
- Start to send each out breath to parts of the body which feel stiff, sore or tense and consciously release tension from that part of the body as you feel the muscles relax…..
- Stays seated on your bed for 3-7 minutes and enjoy the sense of calm and peace slowly flowing through your body.
I would love to hear how you feel after trying this simple meditation. If you require further guidance or support to develop a meditation practice to help you sleep, please email me.