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Supercharge Your Sleep by Meditating Before Bed

Supercharge Your Sleep by Meditating Before Bed

No matter the time of day, the benefits of meditation vary from physical, to mental and emotional. From improved focus to lower stress levels, meditation has grown to become an incredibly popular health and wellness practice that can transform your life.

Sleep problems like insomnia are an epidemic, but they are rarely addressed to the extent they should be. As a society, we’ve become blind to the critical effects sleep has on our health and well-being. While we wouldn’t think of going a day without so-called essentials like coffee, going a night without sleep is not considered a big deal.

As we become desensitized to sleep deprivation, the lack of rest still impacts our bodies in subtle and not-so-subtle ways. From heart disease to obesity, significant amounts of over- or under-sleeping have clearly been linked to disease. Luckily, meditation is a key component to healing from disrupted sleep cycles.

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A groundbreaking study by the University of Massachusetts Medical School revealed that 58% of insomniac participants showed significant improvements from meditation. An astounding 91% of those on medication were able to reduce the dosage or stop the drugs completely. After several months, more than half of the participants reported that they were maintaining a better sleep cycle, showing that meditation is a great long-term tool for combating insomnia.

How Meditation Improves Sleep

There are a few key ways meditation impacts sleep. The most obvious point we often hear about is how meditation soothes stress. But to be more precise, meditation soothes stress because it activates our autonomic nervous system, allowing for better sleep, stronger digestion, and deeper breathing.

Due to the development of today’s fast-paced culture, the human nervous system has begun to show signs of dysfunction, going into survival mode far more often than is healthy or necessary. Thus meditation is equivalent to a human “reset” button that puts us back into our natural physiological state.

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meditating before bed

    Another factor research has shown is that meditating before bed preserves Slow Wave Sleep, or the deepest stage of non-REM sleep. This is a common problem area for those over fifty years old. So what can we do to boost the chances of a peaceful and uninterrupted sleep every night?

    How Should You Meditate Before Bed?

    Meditating before bed can look different for each individual, depending on your preferences. Some prefer guided meditations, where a narrator’s soft and soothing voice carries you through to physical relaxation and eventual sleep. Others prefer playing meditative music or binaural beats to relieve the mind and achieve deeper states of calm.

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    Luckily, you can eliminate the confusion of not knowing how to start by meditating online. There are countless free resources to experiment with, from ancient Buddhist techniques to modern variations.

    One of the most grounding practices you can perform before bed is a guided Vipassana meditation. This style of meditation is especially useful for those with overactive minds, anxiety, or the general feeling of being ungrounded. The word Vipassana means to have insight into the true nature of things.

    Beginners may feel as though it is the first time they can sense their physical bodies or notice the room they are in. In this sense, Vipassana silences the worry and mental clutter of the day, replacing it with the simple awareness of what is actually happening in the moment.

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    So how is it done? This technique will have you focus on one or two things at a time – such as your hand, the sound of your breath, or the blank view you see with closed eyes. Regardless of the focal point, these meditations calm the nervous system, allowing for the enhancement of REM sleep. This may be especially helpful to those who get a full night’s sleep, but still seem to wake up feeling fatigued each morning.

    Before even getting started with a meditation habit, it’s wise to cultivate a general evening routine. This will prepare you for meditation so that you don’t have to abruptly make the switch from a chaotic and busy day to a quiet and relaxing night. Try adopting just a few habits every evening, such as turning your phone off, journaling, or making some hot tea as you wind down and transition to sleep. In just a few days, with practice, you may notice a huge shift in your ability to get calm and stay calm throughout the night.

    Featured photo credit: Take Back Your Health Conference | Flickr via flickr.com

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    Last Updated on July 18, 2019

    10 Small Changes To Make Your House Feel Like A Home

    10 Small Changes To Make Your House Feel Like A Home

    Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

    Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

    1. Make the Windows Your Own

    When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

    One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

    2. Put up Some Art

    If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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    Hanging art on the walls will instantly give it personality and make it feel like home.

    3. Improve the Aroma

    A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

    Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

    4. Put out Lots of Pillows and Throws

    A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

    There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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    5. Instantly Class up Your Closet

    If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

    Not only do they look great, but they are better for hanging your clothes as well.

    6. Improve Your Air Quality

    One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

    The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

    7. Fill it with Plants

    Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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    They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

    8. Change the Doorknobs

    Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

    Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

    9. Upgrade Your Tub or Shower

    There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

    Install a new shower or tub today to make your bathroom worthy of a place in your home.

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    10. Fresh Cut Flowers

    You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

    You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

    Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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