How well you sleep at night, will determine how productive you will be the next day. But quality sleep could be elusive for some when they are weighed down by work stress, family responsibilities, illness, and some unexpected challenge. When these factors or any other such factor interfere with your sleep for a long period of time, it could affect both you’re physical as well as mental health. Sleeplessness not only leads to lesser cognition, concentration and increased irritation but it may also affect your weight. Meditation for sleep is could contribute in a large way to cure sleep difficulties and even help people with sleep disorders sleep better.
Tips to get good night’s sleep
How you spend the day holds the answer to whether you are going to toss and turn in your bed at night due to lack of sleep or get up in the morning with your batteries fully charged and refreshed. Tips
- Circadian rhythm– This refers to following the natural sleep-wake cycle of your body. Maintaining a routine sleep-wake time will make you fit and productive for the next day. You will be able to notice that sleeping and waking up at the same time will energize you more than sleeping for the same number of hours at different times even though the difference may be just one to two hours. Therefore, avoiding sleeping in even on weekends, limiting naps in the day to just 15-20 minutes, and fighting the drowsiness you might experience after dinner in order to get to bed at the time you usually do can all play a critical role in getting good sleep.
- Exposure to light– Exposure to sunlight early in the morning as well as during the daytime can do a lot of good than you imagine to get good sleep. Keeping away from the blue light emitted by phones, tab, computer, TV etc. may suppress the production of melatonin the sleep-inducing Therefore, keeping away from these gadgets at least two hours before you go to bed and keeping the lights in the bedroom down can aid in having good sleep.
- Exercise routine– A regular exercise routine will not only prevent you from feeling sleepy during the day but also ensure that you get deep sleep at night. Whether you exercise light or vigorously, or whether you do it in the morning or evening does not matter. But making it a habit does matter. Ensure that you finish the workouts three hours before you go to bed as the metabolism speed up, elevation in body temperature and the stimulation of the hormone called cortisol that happens during exercise can hamper your sleep.
- Eating healthy– Eating habits can affect sleep. Cutting back on refined carbs and sugary foods, drinking lesser liquids in the evening, avoiding big meals and alcohol at night, limiting caffeine intake etc can help you get good sleep.
- Relax– clearing your head of residual stress worries, anger etc will help you relax and sleep well. Practicing relaxation techniques before you go to bed such as deep breathing, progressive muscle relaxation, visualizing a restful place etc can help you get good sleep.
Alternately, Guided Meditation for sleep and anxiety which includes listening to soothing background music, sounds of rain falling on a window etc can help you have a restful sleep. Guided Meditation for sleep also includes listening to binaural beats, that is two beats of slightly different frequencies one beat in each ear could also help you get to sleep. Another form of meditation that aids sleep is called yoga nidra. The mindfulness meditation apps that are available can also be used to get good sleep at night.
Meditation for sleep by itself and in conjunction with the tips that you can follow will help you to try and get quality sleep at night.