3 Reasons Why Meditation Can Help You Sleep Better by Robyn Tamanaha, LMFT
What is it?
Meditation assists the individual in achieving a heightened state of awareness using different techniques. These techniques engage both the mind and body.
There are many different types of meditation techniques; here are some examples:
Focused Attention: This technique has you choose an object to focus on while you engage in slow breathing. This can be helpful if racing thoughts or stressful situations occupy your mind at night.
Guided Visualization: The most popular method of visualization is through audios that assist you in visualizing an image or scene that is relaxing.
Body Scan: This technique involves “performing a mental scan, from the top of head to end of your toes.” This can be helpful if you experience physical restlessness or tension.
Diaphragmatic Breathing: Also known as belly breathing, this type of breathing targets the diaphragm, which allows air to more effectively enter the lungs. Controlled breathing helps to regulate the mind and body and lowers the stress hormone, Cortisol.
How does meditation help with sleep?
Reduces Stress: The shared benefit of all types of mediations is that they effectively targets stress. Even a few minutes can be beneficial.
Prepares You For Sleep: Meditation induces relaxation by putting you in a relaxed state. CLICK HERE to listen to my free audio.
Assists in Treatment: Sleep trouble is a symptom of anxiety, depression, and insomnia. Meditation is one of the strategies included in the treatments for these diagnoses.
References:
Cherry, K. (n.d.). How Meditation Impacts Your Mind and Body. Verywell Mind. https://www.verywellmind.com/what-is-meditation-2795927. ;
Home: Start Your Mindfulness Journey with MyLife™. MyLife. (2021, April 5). https://my.life/. ;
What are all the types of meditation & which one is best? Headspace. (n.d.). https://www.headspace.com/meditation/techniques. ;
MediLexicon International. (n.d.). What is diaphragmatic breathing? Benefits and how-to. Medical News Today. https://www.medicalnewstoday.com/articles/diaphragmatic-breathing#what-is-it. ;
Mayo Foundation for Medical Education and Research. (2020, April 22). A beginner's guide to meditation. Mayo Clinic. https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858. ;
Can Meditation Treat Insomnia? Sleep Foundation. (2021, June 24). https://www.sleepfoundation.org/insomnia/treatment/meditation#:~:text=Research%20suggests%20that%20v...,4%20and%20older%20adults5.
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Disclaimer: This information is being provided to you for educational and informational purposes only. The topics being discussed are meant as a self-help tool for you own use. It is not psychotherapy or counseling. This information is to be used based on your own judgment. If you need to speak with a professional, you should find one local to you and contact them directly.
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