THE MOST EFFECTIVE MEDITATION EXERCISES FOR SOUND SLEEP

Do you find that you wake up in the morning more tired than when you went to bed? These sleep meditation exercises could be the solution. Sleep should be pleasant and restorative for everyone, but this is not always the case. What can be done then? Before deepening the discussion and learning the right exercises, we recommend a fun video to find out how much you should sleep based on your zodiac sign.

What does sleep meditation consist of?

Meditation for sleep is a practice that allows you to have greater control over the activities of the mind, recreating a place where peace and silence reign.
Thanks to sleep meditation, it is possible to produce a hormone that is very important for the quality of sleep, melatonin. This substance is able to regulate the sleep-wake cycle.
Increasing the production of melatonin will also settle the normal sleep rhythm and rest will be deeper and of better quality.

Many make the mistake of thinking that the greater the hours of sleep, the greater the likelihood of waking up rested. In reality, sleep quality is often not considered: we can sleep less than usual, but the most important thing is how we rested during those hours.

Most people who complain of trouble sleeping spend whole nights tossing and turning in bed, keeping their mind busy with all possible thoughts; Thus ends up arriving in the morning much more tired than the night before.

None of us live every day in the same way, so even the action of sleeping will be conditioned by how we prepare to face it. If one day you return home happily ever after because you have been productive at work, or have received compliments, maybe the next day will be one of the worst in life.

For this reason, when you decide to go to bed, it is important to create a real ritual, and it is useless to deny it, but the mind plays the fundamental role. Here comes the sleep meditation that can really help you turn around.

Meditation for sleep: here's how

Taking a moment to meditate to sleep is essential if you have trouble getting a good rest. What we recommend is to experience total relaxation when you are already in bed, so just before falling asleep. Here are the steps to follow to benefit from the advantages of this technique.

1 - Choice and preparation of the place
The best choice will be the bed or the place where you know that you will then spend the whole night. If it helps, you can also add quiet music or the reproduction of the sounds of nature (waves of the sea or rustling of trees). An alternative could be to follow a guided meditation voice.

2 - Position of the body
Lie on your stomach, leave your arms well relaxed along your body. Bring all the attention and concentration to your body, without thinking about anything else. Stay focused on the body, on the breath and on the heartbeat.

3 - Breathing
Now close your eyes and regulate your breathing. The advice is to take wide and regular breaths, it doesn't matter how many seconds, you have to be comfortable and find your rhythm without forcing anything. Don't forget the goal: you are trying to create the best possible conditions for your mind.

4 - Choosing a reference
At this point, take a few minutes to visualize in your mind a symbol, a figure, anything that you think represents peace. You have total freedom on this too.

5 - Exercise
After a preparatory part, now the real exercise begins: concentrate on every part of your body, starting from the head and slowly descend to the feet. Let go of the muscles, and feel the heaviness of your body. it discharges from your body and leaves you slowly free and relaxed.Try to make your meditation last until your body is completely relaxed and you are finally able to fall asleep.

The main benefits of meditation for sleep

By following the steps that we reported in the previous paragraph and above all by trying to be constant, you can achieve a state of deep relaxation with this technique, as well as stimulating the production of the hormone that regulates sleep: melatonin.

If before going to bed we are accustomed to watching TV, consulting the mobile phone etc ... we must consider that these are all harmful actions for a good rest. Find out more in our article: I can't sleep.
But specifically, what are the advantages and benefits of sleeping well? Here are the main ones.

Strengthen the immune system
Increase memory and concentration
Have a longer life expectancy
Relieve stress
Avoid hormonal problems
Increase your performance in sports performance

By following this procedure as calmly as possible and trying to ward off negative thoughts, through simple breathing, the sleep meditation will take effect, finally leading you to spend a restful night's sleep.

What else can you do to facilitate sleep? There are a series of small daily actions that can prove to be fundamental in the evening to reconcile rest.