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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 January 17, 2019

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

    In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

    Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

    Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

    Why Is It Hard to Live A Peaceful And Happy Life?

    Our Habitat Has Become Too Technological

    The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

    There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

    How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

    According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

    Too Many People Don’t Want to Unplug

    Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

    The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

    Listen carefully:

    We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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    The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

    Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

    8 Mindfulness Exercises to Start Practicing

    There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

    Are you ready for it? Let’s go!

    1. Pray Daily

    You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

    When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

    Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

    Pray. You won’t regret it.[5]

    2. Pay Attention to Your Inner Thoughts

    A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

    By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

    Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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    If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

    This article can guide you to beat negative thoughts:

    How to Stop Automatic Negative Thoughts When You’re Overwhelmed

    3. Smile Often

    Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

    Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

    Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

    The moment that you smile unconsciously, you then know that you are truly happy.

    4. Organize Your Working Desk

    A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

    When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

    Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

    Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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    5. Celebrate Your Friend’s Victories

    I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

    Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

    What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

    6. Listen to Your Spouse/Partner

    God put someone in your life for a reason. You might as well listen to him or her.

    I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

    I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

    7. Give Yourself a Break from Technology

    You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

    How do you do that? This is my formula:

    First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

    If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

    If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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    If you score more than 35, you need to take action immediately.

    Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

    8. Go Exercise

    Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

    The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

    You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

    12 Benefits of Regular Exercise You Should Know

    The Bottom Line

    It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

    It is possible to live a happy and peaceful life. It only depends on you.

    Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

    More Resources About Mindfulness

    Featured photo credit: Lesly Juarez via unsplash.com

    Reference

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