You sleep horribly at night which leaves you feeling drained in the morning. Whatever energy you have quickly diminishes throughout the day, and no matter how fatigued you are that very night, you still have trouble sleeping.
The same cycle begins again, taking a huge toll on your energy levels, mood, productivity, and how you handle stress.
Sleep disorders left untreated can cause more than just daytime sluggishness. They can damage your physical health and lead to diminished productivity, weight gain, accidents, impaired memory, and put a strain on your relationships. Reduced sleep increases reaction time and decreases attention processes in the brain. If you want to stay healthy, perform to your potential, feel and look your best, consistent quality sleep is a necessity.
A 2015 study by Harvard Medical School shows that meditation for sleep — a mind-calming practice that focuses on breathing and awareness of the present moment — can be a powerful solution to insomnia and other sleep disorders. The 6-week study, which appears in JAMA Internal Medicine, involved 49 middle-aged and older adults who were experiencing insomnia. The first half of the group completed a mindfulness-awareness program which taught them meditation and mindfulness exercises designed to help them focus on “moment-by-moment experiences, thoughts, and emotions.”
The second half of the group completed a sleep education program that taught them other ways to improve their sleep habits.
After six weeks, the first group which experienced the meditation program had less insomnia, fatigue, and depression than the group that underwent the sleep education program. The study concluded that “mindfulness meditation appears to have a role in addressing the prevalent burden of sleep problems among older adults.”
Can’t sleep at night because of your long to-do list occupying your thought-space? It’s normal to lose a few hours of sleep this way.
By learning to focus on the present moment during meditation for sleep we are able to tap into our realization that the day is over, tomorrow is not yet upon us, and what matters is in the now.
One of the objectives of deep sleep meditation or mindfulness practices is to better manage your brain and move it from a space of worry and stress to a space of peace and comfort — welcoming you to a relaxed state of mind as you drift off into a deep sleep.
It’s all about focusing your attention on the present: bringing your mind into awareness of your thoughts, emotions, and physical sensations. By doing so you can then run them better, rather than allowing them to run you.
Bedtime meditation to achieve mindful thought awareness is often the only way to soothe your mind, rapidly get to sleep, and make deep rest your nightly norm. Thanks to mindfulness meditation, you become more aware of what’s going on inside of you, and you also become more skillful at letting agitation and distractions flow by without ruffling your calm.
On a research conducted by the University of Kentucky, participants were tested on four different conditions: Control, Nap, Meditation and Sleep Deprivation plus Meditation. Non-meditators, novice meditators and experienced meditators were part of the experiment. The results suggest that:
Meditation provides at least a short-term performance improvement even in novice meditators. In long term meditators, multiple hours spent in meditation are associated with a significant decrease in total sleep time when compared with age and sex matched controls who did not meditate. Whether meditation can actually replace a portion of sleep or pay-off sleep debt is under further investigation.
Find this soothing relaxation and sleep meditation music with water sounds by Honest Guys. A piece of music like this is all you need to sleep peacefully.