A nice break from the restoration is best for our body and mind. Many of us try to skimp on sleep in order to cram in as many activities into a day as possible. However, this may have several adverse consequences.
Inadequate sleep leads to chronic fatigue, lethargy, poor concentration and negatively affects our decision-making skills. It also causes a decrease immune resistance, poorer memory and decreases your ability to learn and retain new information, causes weight gain, mood changes, including irritability and depression and puts a strain on the heart, causing irregular heartbeats and other similar problems.
Unfortunately, with hectic schedules and increasing amounts of time spent glued to smartphones and laptops, sleep disturbance is a common phenomenon. A study by the Warwick Medical School found that one in 20 Indians is afflicted with some form of sleep disorder, with women (6.5%) outnumbering men (4.3%). This is real bad news, because lack of sleep can lead to multiple physiological and psychological problems.
An excellent way to combat sleep disorders is to practice meditation. Meditation has been shown to have many health benefits. Decreases pressure High blood decreases psychosomatic pain caused by stress, such as headaches and ulcers, increases the production of serotonin, a brain chemical that improves mood and behavior, and strengthens the immune system. There are certain types of meditation which are very beneficial to induce sleep well.
Meditation also has positive psychological benefits. regular meditation practitioners report that decreases anxiety, improves emotional stability, enhances creativity and mind is sharp, with an improved focus and concentration as well as the ability to learn new things. It is also very beneficial for those suffering from insomnia and other sleep-related disorders.
Types of meditation for sleep
There are several types of meditation, but some are especially useful for those who want a good night’s sleep. These are:
1. Mindfulness meditation:
This is a technique adapted from Buddhist Vipassana meditation . Teaches one to be aware of the emotions, thoughts and feelings that occur in the present moment, in an accepting way, objective and unprejudiced. Often he practiced sitting, eyes closed, with crossed legs on a cushion or in a chair with your back straight.
The focus can be put on the movement of the abdomen when inhaling and exhaling, or breath awareness as it enters and leaves the nostrils.
meditators usually start with short periods of 10 minutes or less a day, and increase the time with practice. This method helps to clear the mind of negative thoughts and tensions. Depression and anxiety often cause insomnia or sleep disturbance and broken attention meditation attacks the cause, leading to a restful sleep.
2. Abdominal breathing:
This method involves deep meditation and slow breathing, deep within the abdomen. Professional focuses on the deep breaths he / she is taking a specific amount of time. This helps to clear one’s mind of thoughts, and helps one to be relaxed and calm. mental disorder is reduced, leaving one with a feeling of calm and peace; an ideal state of falling asleep quickly and to avoid any disturbance when sleeping mood.
3. Guided imagery:
Guided imagery is a form of meditation in which one guide leads the practitioner through a series of displays. It is essentially induced dreaming or awake and allows the subconscious to express yourself while you’re really awake. The practitioner imagines a relaxing environment to help him / her relax, and can project elements that cause pain, stress and anger in his / her real life in the environment. In order to solve the problems in a safe, free from conflict zone, guided imagery it is ideal. One can practice this without a guide, once you get used to.
This meditation has some similar elements of imagination guided meditation, but it is a specific objective. The practitioner visualizes positive, affirming scenarios in very specific situations. For example, a mother who has a strained relationship with your teen, you can view the management of interactions with them in a calm, balanced, rather than resort to shouting matches; or an athlete can see win a race. This helps to deal with the stress of the real situation and inspires confidence to get the desired results.
All these forms of meditation help one to clear the mind of negativity that has accumulated in the subconscious of the mind, caused by stress, anger, anxiety, fear and resentment. A calm, relaxed, full of positive thoughts mind leads to a peaceful state of mind, better help them sleep well at night. These types of aid in meditation to achieve the state of calm that sleepable mood.
5.Yoga to sleep
Another beneficial method to sleep well at night is to practice yoga. Yoga, an ancient Indian practice that discipline and hones the body, mind and spirit. It has certain postures or asanas, which help create a state of relaxation in the body and help in achieving a good night’s sleep. Some of these asanas are:
1. Viparita Karini (legs up the wall):
- To perform this asana, put a couple of folded blankets or a pillow against a wall for back support.
- sit with his right shoulder against the wall, and while resting through its support, swing your legs up the wall.
- His head and shoulders will end up on the floor with your hips supported.
- Hold for 15 minutes, gently out of it the way you entered and notice your mood quiet.
2. Baddha Konasana (Bound Angle):
- Sit with both legs extended forward and hands at his sides, palms resting on the ground.
- cross your legs at the knees so that the soles of the feet are.
- The legs are captured by the Crusaders and ankles to reach the heels of the perineum.
- knees should remain on the ground, the body upright and looking forward.
- Hold this position for one minute or five minutes before returning to the starting position.
- can also do this in a reclined position.
- Opens chest muscles and abdomen, allowing deep breathing, which calms the mind and gets rid of negative thoughts and anxiety.
3. Ardha Matsyendrasana (seated rotation):
- Sit on your heels and drop your buttocks down, left leg .
- Bend the right leg and cross the right foot on the left. Place it on the floor outside the left knee.
- Keep your arm straight and put your right hand flat on the floor behind his back.
- Place your right hand on the floor and lift the left arm upward.
- Now lower your left arm, taking him out of his bent knee and grab your right ankle.
- Hold for at least 30 seconds.
- repeat the same on the other side.
4. Ananda Balasana (Happy Baby)
- Lie down on the floor and bring your knees to your chest.
- Now keep your toes with your hands and slowly spread your legs so that your knees are on both sides of his chest.
- ensure that your ankles are just above the knees.
- Now, rock gently from side to side while massaging your spine.
- to return to the original position, slowly release the toes and legs flat on the floor began.
- This frees you from fatigue, calms your mind from the stress of the day and allows you to enter a state of rest, peace of mind.
5. Matsyasana (Fish Pose):
- Lie on your back, feet together and hands relaxed on each side of body.
- Place your hands under your hips, palms down.
- bring your elbows closer towards each other.
- Now, breathing, raise your head and chest up.
- Keep the chest out, head back down and touch the top of the head to the ground.
- While the head touches the ground slightly, press your elbows firmly on the ground, putting weight on his elbows and not in the head.
- lift your chest up from in-between the shoulder blades.
- Press thighs and legs on the floor.
- Hold this position for as long as possible, take soft long breaths in and out.
- try to relax while posture is maintained, with each exhalation.
- This asana helps relieve tension in the neck and shoulders, and encourages deep breathing; conducive to a restful sleep.
6. Paschimottasana (seated forward bend):
- Sit on the floor with legs stretched out in front of you.
- If the hamstrings are tight, keep your knees slightly bent and slide a pillow under them for support.
- Keep your shins or ankles and with each exhale, let your body relax on your legs a little more.
- Take at least 20 long breaths in this pose.
- This asana opens its lungs to breathe deeply and is very relaxed, so it is one of the most popular yoga postures.
is always best to take, holistic approach to address the imbalances in our body and the natural cycles natural route. Yoga and meditation are other types of non-invasive methods with absolutely no side effects and can rejuvenate the body and mind from the inside out.
Do not apply this regime in your lifestyle and see the signs that you can work. No need for you to ingest harmful drugs that have many side effects and the impact on your overall health. The dream of a healthy night without bad effects of allopathic drugs is the best way to go!