What is meditation for sleep
Meditation to fall asleep - With relaxation to a good sleep
Meditation to Fall Asleep - Why you should calm down before you go to sleep.
Good sleep is important and makes up a large part of our quality of life. It is used for relaxation and plays a major role in storing what has been learned. In addition, many regenerating and building processes take place in the body. However, this only works really well if the sleep phase is undisturbed.
Sleep is divided into different sleep phases.
The sleep phase is the first and most important phase of the sleep cycle.
Our body relaxes more and more and we slide into sleep. The brain slowly goes into sleep mode and the activity of the muscles slows down.
No sleep no glory
If we don't get enough rest at night, our body becomes unbalanced. This has long-term health consequences.
Now it is the case that more and more people seem to have problems falling and staying asleep.
These people are looking for the right "means" to come to rest again.
Basically, that's not a big surprise, I hardly know anyone who has the feeling that they sleep enough or well enough or get up in the morning and uproot trees.
What happens more often is waking up to an alarm clock that just feels too early. Because often we wake up at least once a night with thoughts circling around in our heads.
We live in a world of "Do more, have more, achieve more". Unfortunately, sleep is at the bottom of the list of priorities or our hectic life makes sleep more of an excitement than an oasis of calm.
As a society we are deeply in need of rest.
Meditation to fall asleep
That does not have to be that way. In fact, adding just 10 minutes of meditation to your daily routine can not only help you fall asleep faster, but also help you sleep better.
Here you can read what meditation does to help you sleep and why it helps you sleep better.
Meditation to fall asleep can be a great help in finding the ideal night's sleep
Meditation Calms the voices in the head
We probably all know: Waking up in the middle of the night because the thoughts are racing and racing and then simply cannot fall asleep or only felt 10 minutes before the alarm clock goes off.
There are a number of methods that can be used to counteract this situation.
Meditation to help you fall asleep or before you go to sleep is one of them. Meditation has been shown to calm the mental carousel. Because you can relax better and let go of stubborn thoughts.
This effect is not limited to the night and the moment of meditation. It also helps during the day to let go of thoughts, to structure them and to focus.
Meditation changes even on the neurological level
Not only does meditation make you feel better, it also changes you on a neurological level.
Studies by Sara Lazar of Harvard University show that after 8-12 weeks of daily meditation, the amygdala (the fear and pain center of the brain) decreases in size and the hippocampus (the learning and memory center) increases.
This means that regular meditation leads to neurological adjustments - more mental clarity and less anxiety or fear.
Meditation to fall asleep reduces stress and relaxes the body
Meditation doesn't just change the mind and response to stressors. There are also changes on a physical level.
Meditation has been shown to also:
- decrease the level of stress hormones released in the body
- lower blood pressure
- increase blood circulation
- reduce physical pain and inflammation
- increase well-being and happiness
These positive changes also make sleeping easier
Sleep meditation teaches your body and mind to relax
Meditation before sleep can be a quick way to improve it. With the use of guided meditation, the mind and body can be trained to make it easier to relax and welcome sleep.
Meditation as a ritual before going to sleep
Fixed rituals support the sleep phase.
It is well known that humans are creatures of habit. Evening rituals help us to calm down, because the body and mind can prepare for sleep - by the way, this is also a good support if you have to go to bed at very different times, e.g. for professional reasons.
Listening to special meditations as a fixed ritual therefore supports the important phase of falling asleep.
It is also a good tool when sleeplessness or the carousel of thought is haunting you at night.
HOW TO SET UP A DAILY MEDITATION ROUTINE
Even if you've never meditated, these simple steps are easy to get started with.
- Make the resolution. Decide that you want to begin a meditation routine and commit to it.
- Do it the way it suits you. Find the meditation position that is comfortable for you. Sitting, on a chair or lying down - it doesn't matter. Because everything that feels good is good for you too.
- First start a little smaller. The guided breathing exercises with the Polar Serene ™ function are, for example, a good introduction. They only last a few minutes and you get a good impression of the subject of meditation and the positive effects.
- Take time for yourself. Start with 10-15 minutes of silence. Listen to guided meditations or just watch your breathing.
We recommend the first 10 minutes or the last 10 minutes of the day so that you don't forget.
- Make it easy: set a timer and when the time is up, it's done too. Then you don't think about it for the rest of the day.
- No criticism of yourself !. There is no such thing as good or bad meditation. When the meditation is done, the body will do the rest.
- Make it a ritual - preferably every day.
- Keep going! Commit to meditation for at least two weeks, then review it. Nothing is set in stone. Because you can adjust them if necessary.
Anyone can meditate
Meditation doesn't have to be fancy or particularly fancy.
Nobody has to sit cross-legged for hours and do OHMMMMMMM. Meditation is a good, individually learnable method to be able to feel good mentally, physically and emotionally.
You just have to decide to try and let your body do the rest.
Looking for the right one, e.g. sleep-specific meditations, you will find what you are looking for on Youtube and in app stores or podcasts.
You have to try out what suits you.
For some, music and nature sounds work very well or they are a dream trip. You can also try a meditation that focuses on verbal accompaniment or on special breathing exercises.
It's very individual. What works for one does not necessarily have to suit the other.
Another personal tip to help you fall asleep better
Under no circumstances do you stress yourself by setting fixed goals such as: I have to sleep in 15 minutes, my thoughts must not wander, the thoughts must always be positive or I have to lie very calmly and under no circumstances should I move and, and , and …
Be patient with yourself and find your very own way of meditating and calming down.
This is your time to devote to yourself - enjoy it.
Please note that the information in the articles on the Polar Blog cannot replace individual advice from a healthcare professional. Before starting a new fitness program, seek medical advice.
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