Studies have revealed that the answer to a good night's sleep could be as simple as regular bedtime meditation.
Sleep meditation
is a practice or technique that produces a state of deep relaxation while awake and alert. It has been proven to help people fall asleep twice as fast, improve sleep states of rapid eye movements (REM), and preserve deep sleep. Incorporating meditation into your daily routine can help with your overall health and well-being, even if it doesn't put you to sleep right away.Meditation and sleep are both beneficial for the body and mind, but there are some essential differences between them. Meditation practices influence brain functions, induce various events of intrinsic neuronal plasticity, modulate autonomic, metabolic, endocrine and immune functions, and thus mediate global regulatory changes in various behavioral states, including sleep. Meditation and sleep are hypometabolic states, in which breathing and other bodily activities decrease. Deep sleep and meditation have many similarities in terms of the benefits they provide to the body and mind.
However, the rest that meditation provides is much deeper than the rest that comes from sleep. Vipassana meditation practices would have activated the anterior cingulate cortex and therefore modulated parasympathetic activity during sleep. The study suggested that older meditators could retain the sleep pattern of younger controls who did not meditate. Let's take a look at the specific meditation techniques that usually work well for sleep and how to do each of them.
There are different types of meditation you can try, such as moving meditation, loving kindness meditation, or even mindfulness meditation. Even a little quick 5-minute meditation during the day can help put your mind in a better place and improve your nighttime meditation. Meditation can be a powerful tool to help you sleep better, but it doesn't replace sleep nor is it the only thing that can improve your sleep. Instead, it is better to think of sleep and lack of brightness during meditation as the release of fatigue and stress. With a little practice, you can use meditation to help you relax, sleep earlier, and sleep longer.
In conclusion, incorporating regular bedtime meditation into your daily routine can help you relax, fall asleep faster, improve your REM sleep states, preserve deep sleep, and ultimately lead you to a deep restful night's sleep.
