Tips to Use Meditation for Better Sleep

If you are struggling with insomnia, you’ve probably tried many methods to fall asleep–such as meditation, music, and others. Most people try meditation because it feels like the best solution. Meditation is proven to reduce stress, calm the mind, and calm the nervous system. You may have even struggled to stay awake when practising meditation throughout the afternoon, so why not utilize this soporific at bedtime?

Many people try meditation on the bed, but for some reason, that doesn’t work. For some, it works initially, but later they feel helpless and stroll in search of any other solution. There are many reasons which make it harder for you to succeed. I am trying to explain some critical issues that can make your way clear to sleep if avoided.

Trying Too Hard

The problem with using meditation as a sleep aid comes down to one word: attempt. “One of the biggest issues with sleeplessness is that people try hard to sleep,” clinical psychologist Dr Jason Expert. Expert is a specialist in treating sleep disorder. Most of the times, we try harder to address problems, which is usually a good thing. But this approach is not successful when we’re struggling with sleeplessness. I know this from my personal experience as I have been through this problem for many years.

If you are putting more effort to fall asleep, it may result in performance anxiety, as we fall asleep when we are relaxed. When we try to work with meditation to knock ourselves out, we make it another thing to do to make sure decent sleep. 

Strengthen your intention

You must have noticed that we often fall asleep while meditating during the day, but at night when we use meditation to sleep, it doesn’t help. According to experts, not only trying but also your intention determines the result of the work. Meditation should not be done to sleep, but to calm the mind and reduce thoughts. If you intend to sleep while meditating, it will not allow you to calm down.

Rather than treating meditation as a self-administered sedative, we can use it as a way to practice mind presence and acceptance, while moving and slowing down. “We are trained to do things on demand,” Expert said. Mindfulness is different and, in a way, the opposite. It challenges us to get away from this need for something immediate. “

How can meditation help?

So how can meditation help you sleep? Expert explained about the meditative awareness that we practice through meditation as “a tool to help people hope” that they try harder while they sleep. In his treatment approach, the focus is on how to be sensible. This is the practice of meditation; it is an opportunity to cultivate the mind.

Expert recommends starting with a quiet sitting meditation as the most comfortable place to start. A common practice is to close your eyes and focus on the sensations of your breath. Every time the mind wanders, you can be sure that it will slowly breathe again. Later practices can include things like meditation, yoga, and tai chi.

According to Expert, “when you are not trying to sleep, the time of day is the best to start practising meditation.” Because the idea here is not that you are trying to meditate on yourself to sleep, it is a mistake that he said that it is quite normal. “When someone has the knowledge to do it during their daytime meditation practice, they can do it at night.”

How to practice

So when you’re in bed tonight, stop trying to sleep and just do nothing. The dream will come by itself, not because we want it to. When you notice that you are trying to sleep, consciously put aside any responsibility to realize how lexpert you have been awake, and only in a moment. “When you go to a quiet and restful place,” said Expert, “then there is a greater chance of falling asleep. And the one who is going to help you is sleeping.”

One last word: meditation will probably not be very useful in improving sleep if we do other things that contribute to insomnia. Meditation and mindfulness are most helpful in terms of good sleep habits. Important ones include:

  • Get up on time every day continuously.
  • Maintain a comfortable relaxation period for 30 to 60 minutes before going to bed.
  • You don’t stay in bed much lexperter than you can sleep.
  • Be careful not to take a nap too late or too late in the day.
  • Avoid caffeine later in the day.
  • Don’t use alcohol to get to sleep.
  • Keep your bedroom quiet and dark.

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