A good night’s sleep is essential to good health. It also plays an indispensable role in how you perform the next day. However, according to the American Sleep Apnea Association, over 50 million Americans struggle with sleep stress disorders, and another 20 million have intermittent early morning person meditation sleep issues annually.
One way to improve a higher level of morning meditation sleep is the age-old practice of meditation. In recent times, most early morning meditation experts have touted the benefits of morning routine meditation first thing in the morning to clear your mind before doing anything else. Yet, meditating before sleep not only improves your day sleep feel but also helps you wake up more rested the next day. Here’s how:
Meditation Helps You Calm Down
Most people are busy non-stop from morning to night – handling family issues, deadlines, work, and responding to emails and messages. Meditating every day at night offers you a chance to get to calm down and unwind your body and mind.
By putting aside ten minutes of daily meditation before bedtime to tune out the noise and relax, your brain goes into resting mode, allowing you to fall asleep quickly and more deeply. Deep sleep, combined with a relaxed neural system, ensures you wake up more refreshed, rested, and ready to take on the new day with vigor.
Meditation Helps You Let Go
One of the most significant indicators of a stormy night is going to bed thinking about all the entire day unsolved problems currently plaguing your life. You not only find it difficult to doze off as you ponder over these life issues, but your long time sleep routine is also disrupted and lighter.
Besides groggy and cranky stress meditation mornings, staying up worrying can lead to on-the-job accidents, reduction in short-term memory, stress and anxiety, and poor hand-eye coordination in many people. One of the key benefits of start my day meditation gives is letting go of the various issues bothering you and developing inner peace.
Continuously practicing meditation before time can quiet your mind and eliminate all negative thoughts. This helps you sleep better, and make you wake up refreshed and rested, ready to tackle your start the day worries with a clear head in the morning.
Meditation Improves the Secretion of the Sleep Hormone
Meditating kickstarts various bodily changes. Some of these daily morning meditation practice changes can start or influence the sleep time process. In a 2015 meditation practice study, the Journal of American Medical Association (JAMA) studied how mindfulness meditation would affect sleep feel quality among adults with moderate sleep problems.
RELATED: Best Sleep Book (2021)
Using a sample size of 49 adults, half of them were coached on sleep meditation practice education, while the other half practiced mindfulness meditation. After meeting six times, the group practicing mindfulness meditation showed significant progress with best time sleep-related issues relative to the group learning about daily meditation practice sleep education. Most sleep problems are due to stressful morning situations and over-worry.
However, frequent morning meditation may improve melatonin secretion (the sleep hormone), changes your brain, reduce your heart rate, and lower your blood pressure. All these time to meditate factors combine to promote deep and restful sleep.
How to Meditate Before Bed
While meditation seems a bit intimidating due to the thousands of time to practice methods promoted by practitioners around the world, once you find a way to suit you, choose a place in your home, you can do it anywhere. There isn’t any need to use any special equipment. All you need to get are ten minutes and make a quiet sit comfortably spot. However, to gain and get the benefits of regular practice meditation, it must be done consistently. If you are looking to create a basic meditation routine, follow these steps:
- Find a quiet spot in your home where you won’t be disturbed. For nighttime meditating, it might be useful to use your bed.
- Lie down and close your eyes.
- Start by inhaling, and exhaling slow deep breaths through your nose. While doing this, focus on the air going in and out through your nostrils.
- Usually, a thought or two will force its way into your mind. Acknowledge it but don’t engage, meditate, and re-focus on your breathing.
- Repeat this for three to five minutes if it’s your first time before you try to sleep. As you get comfortable, increase your timing to ten minutes. Over time, you start to see the benefits of meditation to your sleep.
There are also other meditation techniques you can try that improve sleep considerably, such as:
Mindfulness meditation is a technique that’s all about focusing on the present day moment. You practice mindfulness guided meditations by focusing on your body, breathing, and consciousness. While practicing mindfulness meditation, you also don’t engage any life thoughts or emotions that come to your mind.
Here’s how to practice mindfulness meditation:
- Remove all interruptions from the environment, including phones and laptops.
- Lie down on your bed. Make sure to pick a comfortable position.
- Focus on inhaling and exhaling deep breaths. Some people recommend counting to ten while inhaling, then hold your breath for ten counts before exhaling for ten counts. Try this method or pick the duration that works for you.
- Repeat the above process five times.
- While doing this, take note of your body and airflow. If you notice a part of your body feels uncomfortable or tight, aim to relax it consciously.
- If a thought crosses your mind, slowly drag your focus back to your breathing.
Guided meditation is the most popular option for newbies to meditate. It’s the act of life meditation while listening to the audio of a voice guiding you through each stage. You can access guided morning meditation for free through meditation apps, podcasts, or YouTube. While using a guided meditation, your instructor may ask that you breathe or relax in a certain way. Or, they might get you to visualize sounds, words, or images. The steps will differ based on your source or social media instructor, but here’s a general outline:
- Pick your preferred instructor or recording.
- Lie down on your bed, dim your phone’s backlight and start playing the recording.
- Breathe deeply while listening to the instructor’s voice.
- If a thought creeps into your mind, slowly drag your focus to the instructor’s voice. Continue until you feel sleepy.
The Bottom Line
A good sleep & meditate routine is essential to waking up feeling rested and refreshed in the morning. By practicing any of these various meditation techniques, you can gradually improve your sleep, resulting in more productive days. To keep reading about how getting a good night of rest can help your health every morning, check out our list of the best books on sleep.