Sleeping well at night is essential for you to function properly throughout the day. Mindfulness is a technique of relaxation that is based on meditation and that, in addition to its many advantages, it helps improve the quality of your night ‘s sleep.
There are currently too many external elements that can affect your sleep. Factors such as stress, noise pollution, or overwork can be an obstacle when it comes to reconciling and getting restful sleep.
Sleep is a basic need of your body that affects all areas of your life and has a direct impact on your physical, emotional, and psychological state. Ideally, sleep and rest well, since, during the hours of sleepiness, your body and mind are restored and recovered, preparing you for waking hours.
On the contrary, when you do not sleep well, you feel tired and irritated, with difficulties to pay attention and problems when performing your daily work efficiently. Likewise, if insomnia is recurrent, it can become chronic, in addition to the risk of other mental disorders such as severe depression.
Causes of Sleep Problems & Sleep Disorders
As we have said, there are currently many factors that influence your sleep. Below we tell you the most frequent ones and the ones that can have the most impact on a bad dream.
Without a doubt, stress is a great source of tension that keeps your nervous system agitated and does not allow you to fall asleep or provides restless sleep. This state of uneasiness can be caused by circumstances of different kinds, such as work, social relations, or family.
2. Excessive consumption of excitators
Drinking too many drinks such as tea, coffee, or stimulating refreshing drinks can make your sleep difficult, as well as excite your nervous system, making it more complex for you to get proper rest at night.
3. Bad daily habits
What you do during the day influences your rest in the same way that sleep affects your daily activities. In other words, if you stay up late and rest for many hours during the day, it is easier for you to get a good night’s sleep at the right time. Also, lack of physical exercise, a sedentary lifestyle, and poor eating habits can be reasons why you have trouble sleeping.
These practices alone do not have to be the explicit reason why you have sleep problems; that is, it may be due to other factors. However, there are many problems that can result from the lack of restful sleep, and working with meditation before bedtime is a very useful method that gives you many advantages.
Benefits of Sleep Meditation before Bed time
The mindfulness aims you achieve a state of mindfulness through mainly meditation. Scientific studies certify that your brain activity changes at a chemical level after practicing mindfulness. These changes are directly related to the chemical substances that help you to be balanced and relaxed while experiencing more positive and calming feelings for your well-being.
It has also been shown that meditation strengthens your immune, cardiac, and respiratory system, as well as enhancing your ability to manage your emotions and thoughts. And it also gives you multiple benefits during your rest, which we mention below.
1. Restful sleep
When you practice meditation, you calm your mind by promoting proper breathing and concentration in the current moment. This is that you put aside all the problems and stresses and focus on your well-being, which leads to a state of maximum tranquility and relaxation that encourages restful sleep.
By practicing meditation before bed, you manage to minimize the symptoms and the appearance of some of the most frequent sleep disorders, such as insomnia, night terrors and sleepwalking. You also reduce the number of times you can wake up in the middle of the night with anxiety and the time it takes to fall asleep at bedtime.
2. Start the day with energy
After sleeping and resting properly during the night, it is normal for you to get up with more energy and prepared to face all your obligations and work optimistically. The meditation also activates areas of your brain, which generate more positive responses and causes them to secrete happy hormones, such as endorphins, serotonin, and dopamine.
In other words, meditation predisposes you to get up in a better mood, give more value to your experiences, and be able to see things from a broader perspective.
3. Stimulate concentration
If you take problems and worries to bed, you will hardly manage to stay away from the negative thoughts that torment you while you sleep. By meditating before going to sleep, you are exercising your concentration and giving your mind a break so that it focuses on what really matters at that precise moment, which is that you rest.
This practice also encourages the next day to have more capacity to focus on what you have to do at each moment, that is, that you live thinking about the current moment and not worrying about what is yet to come or what has already happened.
4. Reach a degree of peace
Meditation is also a means to reach a state of inner peace in which you can see the things that concern you with less tension and anxiety. When you lie down in this state, you manage to prevent your nerves from reaching you while you are sleeping and wake you up in the middle of the night, making it impossible for you to fall asleep again.
In conclusion, practicing mindfulness meditation exercises is highly recommended if you suffer from recurrent sleep disorders, such as night terrors, sleepwalking, or insomnia. It is also ideal if you have trouble sleeping or get used to waking up in the middle of the night. The best thing is that you go to a professional who can teach you the right techniques so you can maximize your sleep.