Sleep is one of the most important things for our health, yet sometimes it eludes us. In fact, insomnia is becoming an epidemic. Statistic draws a grim picture of just how many people are affected by insomnia:
- 1 in 4 adults can develop insomnia (That equals about 60 million Americans)
- In the UK approximately 16 million (31%) say they suffer from sleepless nights
Why are so many people having trouble falling or staying asleep? If you wish to have access for FREE at guided meditations for sleep, or even music for sleep, all you have to do is to DOWNLOAD OUR APP FROM HERE.
Below we have embedded 2 beautiful videos: guided meditation before sleep, and fall asleep fast deep sleep meditation.
What Causes Insomnia?
Insomnia can be caused by a lot of different things. There is no one cause for insomnia and you can have it temporarily or it can be a permanent condition. These are some of the main causes of insomnia:
Stress, Anxiety, and Depression
Stress, anxiety, and depression are probably the three main causes of insomnia. Stress can be temporary or chronic. You can experience stress for many reasons including:
- A bad break up
- Financial problems
- School or work demands
- Relationship problems
- Home environment
Stress affects everyone and it is becoming an epidemic among the young adult population due to work, school, life, and family obligations. Anxiety helps contribute to fear and worry and depression adds a sense of hopelessness.
Illness or other Medical Problems
There are a variety of health conditions that can contribute to insomnia. Chronic pain is one of the main medical causes of insomnia, however, conditions such as asthma, kidney disease, cancer, Parkinson’s disease, and hypothyroidism can also contribute to trouble sleeping.
There are several medication classes that can cause insomnia. These can include:
- ADHD medications (a stimulant)
- Blood pressure medications
- Over the counter cold and flu medications
Certain sleep disorders can also cause insomnia. Restless leg syndrome or sleep apnea are examples of conditions that cause sleeplessness along with things like shift work or jet lag which breaks the circadian rhythm.
Too much screen time on devices may be another contributor. The blue light that is emitted from the screen tricks the body into thinking its still daylight. This affects whether melatonin is released to bring on sleep. Cutting down on device use before bed can help.
Why Sleep so Important?
For those of you who don’t get enough sleep, you may be wondering if sleep is overrated. The answer is a resounding no! Sleep is vital to healthy body function. Not getting the right amount of sleep can lead to chronic conditions such as heart disease and high blood pressure.
Not getting enough sleep can also lead to obesity.
If this isn’t enough to persuade you, here are some other reasons you should focus on getting more sleep.
Your Brain Needs A Break
Your brain gets tired too after working all day. When you sleep your brain also relaxes. It uses that time to repair itself and to create new neuropathways that prepare you for the next day.
If you’re not sleeping at night your brain can’t function well. You may forget things and won’t be able to focus on the things you need to get done.
Your Body Needs to Repair
While you sleep your cells are working diligently to repair the blood vessels and the heart. If you continually get deprived of sleep, you put yourself at a greater risk for heart disease, kidney malfunction, and stroke.
Sleep also affects your hormones. When you don’t get enough sleep, your body releases more of the hunger hormone ghrelin. You feel hungry all the time and tend to crave sugary foods. Not only does this make you gain weight, but you are at risk of getting diabetes because your insulin gets overworked.
You are Not as Productive at Work or School
When you don’t get enough sleep, you have a harder time focusing and completing tasks. You also lose your motivation to get work done. Another consequence is that you tend to feel more stressed out when you don’t get enough sleep and maybe irritable. You might even fall asleep in a meeting or in the classroom!
How a Meditation Can Help You Fight Insomnia
Now that we’ve looked at why you need sleep, let’s look at how you can get more sleep. If you are not getting enough sleep or suffer from insomnia, changing some of your lifestyle habits may contribute to getting a better night’s rest. Especially when you follow a bedtime routine.
Meditation, in general, is a good habit to incorporate into your lifestyle. It can help relieve stress and benefit you in many other ways. You can also use meditation to help you fall asleep and stay asleep.
Researchers are finding that meditation helps with sleep issues. A study published in JAMA took 49 participants who had sleep difficulties and divided them up into two groups. The first group was taught about mindful focus and meditation. The second group was educated about sleep and how to improve it.
After the 6 sessions, the mindfulness group had less insomnia and sleep problems that the group that received the education.
In another study, researchers followed a patient who was being treated with Mindful Based Therapy (MBT-I) including meditation for insomnia. The patient was having trouble staying asleep.
The patient was a worrier and would have thoughts that prevented her from going back to sleep for a period of time. By practicing mindful meditation, the patient was able to double her time sleeping by learning to clear her mind of her worrying thoughts.
How Does Meditation Help You Sleep
Most people have insomnia due to stress. Meditation can help you sleep in two ways.
Meditation helps you learn to clear your mind and focus on the moment. That means when you are laying in bed with your thoughts racing, through meditation, you learn to let those thoughts go. Yes, they exist, but by letting them go and concentrating on your breathing or an ambient sound, you allow your mind to relax and start winding down.
As your mind relaxes, so does your body. The tension of the day is released and your muscles begin to relax. The relaxation of the mind and body starts the beginning of the sleep cycle.
How A Meditation App Can Help
A meditation app can help you relax both your mind and your body by:
- Quieting an active mind and releasing tension
- Use breathing to help the mind settle down
- Allows you to accept what is happening in your life and view it objectively
- Helps you learn how to fall asleep
Choosing a Focus
Bedtime meditation can come in several different forms that allow you to choose your focus instead of focusing on the problems of the day.
Breathing Meditation for Insomnia
This type of meditation can be guided or unguided. The focus is on breathing or even a mantra to help you clear your mind of thoughts. The thoughts will come and you gently let them go.
Ambient Sounds to help stop your Insomnia
Ambient sounds give you a sound to focus on to take your mind away from the stresses of the day. The sounds can range from nature sounds such as water, rain, ocean, birds or crickets to music, to white noise. You choose the most soothing sound.
By concentrating on ambient and relaxing sounds your breathing slows down and your body relaxes because you are listening to something that soothes you helping you fall asleep.
Bedtime stories are just that. They are relaxing stories read by a narrator with a calming voice. You can close your eyes and picture the story in your mind.
A bedtime story takes your worrying thoughts away and replaces them with the vision of the story. Your mind relaxes and you fall asleep.
These types of meditations allow you to acknowledge the thoughts that come into your head and say to yourself “Yes here comes another thought, I’ll just take a deep breath and push it away” You can even imagine the thought floating away as you concentrate on your meditation.
There is no wrong way to meditate and the more you do it, the better you will get at letting go. The point of the meditations is to help you stop thinking about the bad things and start concentrating on the present moment.
Tips on how to beat insomnia
Mind Tastik has a variety of meditations to help you if you are having trouble sleeping. Meditation for sleep can easily be added to your bedtime routine. You can lay down, choose your focus, relax and fall asleep.
Using Mind Tastik can not only help you sleep but it can help you in a holistic way by improving self-confidence, help diminish anxiety and alleviate stress.
Researchers have found that the effects of meditation last long after the meditation session. Having a regular meditation practice can also change your neuropathways so you start thinking differently. It rids your mind of negative thoughts and you start thinking more positively.
Mind Tastik has meditations for beginners as well as advanced meditators so you can use the app no matter what your experience with meditation is.Tags: how meditation can help you sleep, insomnia meditation, meditation for insomnia, meditation for sleep