Habitual sleeplessness is undesired since it can interfere with your entire schedule or even cause health related problems such as stroke, diabetes, heart disease, and/or high blood pressure. Studies have identified sleep deprivation among the major causes of accidents, and depression. It also impairs your judgment, cognitive abilities, and in some cases, can even increase the risk of death. It is, therefore, imperative to tackle insomnia the moment you notice it. One of the most effective ways to cure insomnia is through meditation.
Meditation is a practice an individual turns their attention to a single point of reference. Typically, it involves chanting a mantra which is a word or phrase, focusing on bodily sensations, or the breath. That turns away your attention from distracting thoughts. A study by Harvard among other medical institutions found out that this practice helps fight insomnia and improve sleep.
The reason why meditation works for most people is that our racing thoughts often cause sleep disturbances. Worrying about your problems during the day or your schedule the next day, can affect your sleep. Mindfulness meditation helps you focus on the present moment which can help.
Mindfulness meditation focuses on your breathing. It then builds your mind’s awareness to the present without drifting away to the past or future concerns. This breaks your everyday thoughts which affect your sleep and instead invokes a relaxing response. The technique is not fixed and you can choose the one that feels right for you.
Harvard Medical School recommends the following two meditation steps to deal with insomnia.
First step: Choosing a calming focus.
Your breath can be used a calming focus. Similarly, a sound or hum, a phrase, a short prayer, or a positive word can be used. If you choose a sound or word, repeat it silently and don’t forget to inhale and exhale rhythmically. If that doesn’t work, try repeating your mantra a little bit aloud. The calming focus will divert your attention from what is causing insomnia.
Second step: Let go and relax.
Worrying about the results of the meditation will not help. It will make the situation worse. Focus on the calming focus. When your mind starts wandering, take a deep breath and return your attention to the calming focus.
Experts recommend practicing mindfulness meditation 20 minutes during the day. It then becomes easier for you to evoke the relaxing response when you can’t sleep at night. Do your daytime practice while sitting up or even moving to avoid nodding off.
Meditation will help you not only get quality sleep, but it can also reverse the effects of insomnia. Meditation is known to reverse heart disease, increase energy, improve blood flow while slowing the heart rate, reduce pain, help control thoughts, boost your immunity and also reduce depression. Meditation may be done on a daily basis or even as an emergency measure in case of lack of sleep. However, if insomnia is a constant problem in your life, practice the meditation regularly for a significant difference.