Banish your bad thoughts, calm your mind, relax your muscles and try to disconnect from the surrounding reality, are probably the best things you can do when you have trouble sleeping. If you do not know how to get them, try a meditation technique, which will bring you the most restful sleep. Let’s see how!
The incapacity to sleep after you get into bed or poor quality of sleep during the night are really frustrating and can lead to serious health and behavior problems. Unfortunately, it is an alarming increase in number of people experiencing this problem. The causes of this condition are extremely varied, from caffeine, nicotine and alcohol to stress and anxiety.
Test the Meditation Exercise that Brings the Most Restful Sleep
Lack of a good night sleep is not seen with good eyes by specialists. Unresolved, this problem can lead to all sorts of bad things: strong headaches, lack of energy, a decrease in concentration, dizziness, occurrence of depression, muscle pain, a deficient immune system, etc. If you are among those who experience sleep deprivation, you have to change that.
Let’s see the necessary steps you need to take to have a good night sleep. Also, you can find in the article several tips that can help you to wake up rested in the morning.
Apart from these tips, many experts agree that a session of meditation before bedtime can be an effective technique to improve your sleep quality. Meditation has the power to reduce stress and anxiety, helping your sleep. Do not think, however, that after a session or two of meditation you’ll sleep like a baby. You must be patient and constant practice meditation to get desired results. Make it a habit to meditate every night for 10-15 minutes. Here’s what you have to do!
Five Meditation Steps to Have the Most Restful Sleep
1. Find a place not to be disturbed. Easiest is to meditate even in the bedroom. The best time for meditation is just before you prepare for sleep. Before starting meditation close any source that might distract you: television, telephone, and draw the curtains.
2. Lie in bed and relax. Wear a pajamas that you feel more comfortable. Close your eyes and allow thoughts of the day to come and go. Do not stress yourself thinking that you are not sleeping just leave you in the flow of thoughts for a few minutes. It is also important that your bedroom to be neither too hot nor too cold, because an extreme temperature can cause you discomfort.
3. Start to focus on your breathing. As in other types of meditation, breathing is a crucial point that will help you get disconnected from external reality. So, try to become aware of air that enters through your nostrils until the lungs. Feel how your abdomen rises and withdraws. Let your arms and legs become heavy and release the muscle tension.
4. Use your visualization. Further, use your visualization that is a very important technique in this type of meditation to calm your mind. Imagine one of the following scenes: strolling clouds in the sky, the sea, a plain full of flowers, an isolated mountaintop, all can be an image that can help you to relax.
5. Count to ten or twenty. While your mind visualize a beautiful picture, start slowly count to ten or up to 20. Count to two on each inhale / exhale. To be easier you can imagine slowly coming down some stairs. Count their steps. With each breath, your body should relax more and stress starts to disappear completely. At some point, you will lose count and you’ll be able to go into sleep. If you fail the first night, do not lose hope! Be patient, exercise consistently and you will succeed.
You can also try to use music to go faster in a state of relaxation.