It’s hard to surprise modern people with an accelerated rhythm of life: plans for the day become grandiose, and there is not enough day to finish all the tasks. As a result, the day increases, and restless thoughts disturb sleep. Sleep disorder is inevitable if such a rhythm of life persists for a long time. Unpleasant events during the day excite the central nervous system and affect the quality of sleep.
Sleepless nights result in a loss of physical activity and lead to irritability during the day. Medication therapy is a relatively effective method of treating insomnia. Still, sleeping pills may cause side effects and ease only the symptoms of sleep disorders—one of the most effective and safest ways to ease sleep issues is meditation.
How to Use Meditation for Insomnia
Meditation is a practice that helps to relax the body and mind and detach from the surrounding world. Rebooting helps to gain strength and emotional balance. Doctors treating insomnia can recommend various meditation techniques, but first, it is advisable to get a medical examination. Qualified specialists use various tools to manage insomnia, so they often use meditation in practice. The benefits of meditation before sleep can not be underestimated if properly practiced. It normalizes sleep, helps get proper rest, improves mood, and increases sleep efficiency. You can meditate while listening to a light relaxing melody, the sounds of nature, the singing of birds, and the noise of water and the sea.
If you practice meditation regularly, it becomes much easier to fall asleep than to catch yourself thinking, “I would rather fall asleep constantly.” But this is only if no severe causes of insomnia are associated with underlying diseases or neurological problems.
Basic meditation techniques
Proper meditation helps relieve nervous tension and stress, relaxes the body, and gradually prepares you for sleep. For example, a person lets go of the day faster and do not concentrate on restless thoughts, which helps them to fall asleep quickly and feel cheerful in the morning.
1. Mindfulness meditation
Before you meditate, you need to find a comfortable place, take a seat or lay on the floor and close your eyes to peaceful music. The primary purpose of this method is not to focus on your thoughts. You should not allow reflections; instead, just try to move on to something new as soon as possible.
When the brain constantly thinks about insomnia, it becomes more and more difficult to fall asleep every тшпре. Imagine yourself relaxing on the lawn. Solitude with nature, a whisper of foliage, and infinite heavenly distance. Try to take a dreamer’s pose on the lawn. Hands behind the head, legs bent at the knees, and mental balance is all yours. Immersion in sleep occurs gradually and steadily. Sleep becomes calm and peaceful.
3. Breathing technique
The adjusted breathing method allows you to fall asleep and relax as soon as possible. The trick of this method is to choose the right pose. It is essential to keep your back straight so that the air circulates fully to the lungs. After the first 15 minutes of meditation, you’ll feel how tension and worries disappear. As soon as this feeling comes, you need to go to bed immediately.
There are many auto-training techniques. The main goal is to associate yourself with a relaxed atmosphere. For example, relaxing by the sea (it is essential to think about the little things), how clear water covers the toes and gives a feeling of freedom.
Over the world, somnologists use various auto-training techniques that help with insomnia and restore the body from lack of sleep. According to well-known specialists, soothing phrases help to fall asleep: “I am relaxed, my body is calm. Tomorrow I will wake up refreshed and energetic. I will be filled with self-confidence. I will be ready for new things.” This technique helps to fall asleep faster.
5. Healing mantras
Soothing music helps you fall asleep and disconnect your consciousness from the world around you. Enjoying a whole night’s sleep helps you feel much more cheerful and fresher during the day. Sleep is the key to practical work and productivity. After listening to calm music, for example, therapeutic mantras, the body plunges into a drowsy phase, and a desire to sleep occurs.
Another perfect option to try is special sleeping applications like Journey: Sleep Insomnia Helper. The app uses the CBT-I approach and offers a vast collection of sleep meditations and stories that help calm your mind, allowing you to fall asleep effortlessly. It offers a unique 30-day course helping to maintain your sleeping culture. A personal virtual sleep coach will assist with all your sleep issues. You can quickly try a free 7-day period.
Meditation for Insomnia
Aromatherapy perfectly relaxes and helps to overcome the problem of insomnia. It is advisable to use meditative methods in parallel with aromatherapy. The result will not take long to wait. Lavender and sandalwood oils are often used for a soothing aroma ritual.
Studies have demonstrated meditation helps calm the mind and enhance sleep quality. Even though it can help you sleep better, it cannot replace good sleep habits, which include following a routine, turning off electronics, maintaining a cool temperature of silence and darkness in the bedroom, and ignoring caffeine and fatty foods before bed.
But, in any case, only a doctor specializing in the treatment of insomnia, a somnologist, can choose the proper treatment regimen for sleep disorders.