Do you want to get some sleep and also improve your sleep quality? Sleeping well can be a challenge in times of stress. Meditation can, among other things, help you sleep better and increase your overall well-being.
Having trouble falling asleep? Sleep problems are common and many people experience stress due to lack of sleep. Sleep plays an important role in both focus and concentration and recovery.
Here we tell you how in 5 simple steps you can start with the meditation technique mindfulness, conscious presence in Swedish, as help in sleep and to sleep better.
Sleep is vital
Sleep fulfills a vital task of recovery and reconstruction. As you sleep, your brain goes through several stages of sleep that affect your well-being. Deep sleep is the phase that strengthens your ability to focus and concentration when you are awake. Enough deep sleep also helps you get more energy during the day. Good sleep also lowers blood pressure, strengthens the immune system, and provides hormonal balance.
Meditation – for reduced stress and better sleep
Stress – both mental and physical – can adversely affect your sleep. Sleeping poorly sometimes is not dangerous. If sleep fails for an extended period of time, insomnia and stress can sustain each other – it becomes a vicious cycle. Research shows that meditation both prevents and relieves stress, which in turn helps to ease sleep. The risk of developing anxiety, fatigue, and depression decreases as sleep improves.
This is where your new meditation routine starts
Learning to meditate is easy – set aside a moment each day to have a steady meditation routine. There is a wide variety of techniques and traditions in meditation. Conscious presence is a method of developing and strengthening the capacity for attention with what is going on in the moment. Without valuing or judging, you consider how thoughts, feelings, and impressions come and go, moment by moment. It is also possible to use the physical experience of the movement of the breath as a way to anchor your attention during meditation.
- Choose a place where you are undisturbed for a while.
- Sit in a way that is comfortable for you.
- Feel free to close your eyes, but keep your eyes open if you need to.
- Note – moment by moment – what goes on inside, without valuing or acting. You can also choose to focus attention on the breathing movement instead.
- Start with a few minutes and gradually increase the length.
- Exercise a little every day
With good structure and a curious attitude, you can create your own meditation routine. As with all skills, you become good at what you practice. This also applies to meditation and conscious presence. Exercise a little each day – start with five minutes and gradually increase as you feel ready.
Regular meditation also has other long-term health benefits:
- decreased inflammation
- improved metabolism
- lower blood pressure if it is high
- enhanced memory function
- a more balanced mood.
- About our lifestyle advice
Here we want to inspire and inform about different methods that you can try for a healthy lifestyle. We think that translating research into tangible advice can be motivating and evolving. That said, not all advice fits all people.
The advice is not intended to replace treatment from your doctor or psychologist.