Meditation and Sleep: A four-step guide to training your mind to sleep
Many of us are sleep deprived. Not because we do not want to sleep, but simply because we cannot sleep. Meditation is one way you can train your mind to ensure you have an optimum night’s rest. We will review 4 simple steps you can use to use to enhance your quality of sleep through mindfulness meditation.
The daytime tiredness that can follow a poor night’s rest can have a significant impact on our day-to-day activities and overall health. The mind’s inclination to generate racing thoughts and long mental to-do-lists is a common source of sleepless nights and sluggish mornings. Understanding mindfulness meditation and how it influences your mind can help you enjoy a better night’s sleep, feel more alert and have more energy all day long.
Did you know meditation influences brain function?
Methods such as ‘mindfulness meditation’ have been proven to train our minds to eliminate racing thoughts by inducing a restful mental state. A 2012 study conducted by the Indian National Institute of Mental Health and Neurosciences, confirmed that meditation has a direct influence on brain function and various changes throughout the body.
What is mindfulness meditation?
According to an article published by Harvard Health Publishing in 2015, Mindfulness meditation involves directing our attention towards our breathing, while diverting our thoughts away from the mental processes responsible for impeding your rest. It involves focusing on your body’s present state, while ignoring past and future thoughts. It is crucial to practice meditation with a relaxed and effortless approach, due to the risk of producing additional thoughts and further cluttering the mind.
We recommend a four-step guide when utilising mindfulness meditation to enhance your quality of sleep.
Select a relaxed position and environment to perform the meditation: If you feel more comfortable practicing meditation in a seated or lying position, choose whatever suits you.
Scan your body: Begin by examining any sensations in your body. Concentrate on any persistent feelings. Maintain focus on these areas throughout the remainder of the process. The principle behind this, is to redirect your mind’s focus away from your racing thoughts.
Count your breaths: While you are still scanning your body, begin focusing on taking deep breaths. An inhale and exhale are both considered as 1 count. I.e., an inhale then an exhale is considered as two counts. Count to 10 and repeat.
Clear your mind: When you feel your mind is drifting back to those racing thoughts, gently redirect your attention back to your breathing and body scanning.
Do not be discouraged if your mind persistently wanders back to your racing thoughts. Meditation is a skill and should be practiced frequently. The more you practice, the greater your ability will be to establish a calm mind.
Sleep quality is synonymous with your physical, social and mental health. Therefore, by implementing natural remedies such as meditation, we can ensure quality rest. You can find more suggestions for getting a better night’s sleep here. If for any reason you are still experiencing persisting sleeplessness, consult with your pharmacist to discuss potential future solutions.