The age-old practice of yoga and meditation is not just meant for the yogi on the Himalayas. On the contrary, it’s a physical, mental and spiritual practice have a range of benefits that can be availed by modern men and women. While many of us practise yoga and meditation for physical benefits, did you know that a simple daily meditation for sleep can enhance your sleep experience too? If you want to know what a meditative mind can do for your overall health and sleep, read on.
Benefits Of Yoga And Meditation
While yoga is considered a physical discipline, it is a holistic practice through the use of curated physical postures along with breathing techniques that benefits the overall health of the practitioner. Practising meditation along with yoga has specific benefits for sleep as mentioned below:
- Reduces Stress
Living a busy life comes with a heavy price. Unlike computers where cache and cookies can be cleared periodically, our mind often holds on to the daily tabs we open with stress looming large on each. Having so many thoughts at the back of our minds can induce high levels of stress in the body, leading to a lesser quality of sleep and poor health.
Practising yoga and meditation daily can lessen the harmful effect that daily stress has on the mind and body. Recent reports from research published have confirmed that practising meditation for sleep consistently for about 5-6 weeks can reduce insomnia and fatigue. Health professionals explain that a simple meditation for sleep enhances mindfulness leading to a ‘relaxation response’ in the body. Specific meditation for anxiety can be practised daily to capture anxious thoughts and release them before you hit the bed.
- Sleep Routine
Along with stress comes a new addiction in most of our lives- the overuse or dependence on technology. While technology does make our life tasks simple, it also contributes significantly to stress and poor health. Not only does it tire our eyes, but it keeps our brains overactive, not allowing us to rest among those endless thoughts. The excess stimulation and information delay REM sleep and can keep you awake for hours. In addition, the blue light emitted from gadgets is bad for your eyes and can affect sleep quality too.
Replacing this habit with meditation before sleep works the best part of a sleep routine. Unplugging all gadgets, charging mobile phones in another room, and relaxing into a few postures of yoga and meditation can train your busy mind into a meditative mind that is ready for a deep nightcap.
- A Wholesome Workout
Short on time but want a workout routine that’ll exercise both the body and mind? A consistent yoga and meditation routine can keep your mind and body in top shape while encouraging deep sleep at night. Each yoga pose practised strengthens the body, attends to specific physical ailments and can stimulate the meditative mind when practised mindfully.
Unlike the intensive gym workout that can leave you pumped up and stimulated, curated yoga postures combined with deep sleep meditation can stretch your body out, combat fatigue and ensure restful sleep.
- Melatonin Surge
Our body works on a clock- the circadian rhythm. This clock controls our sleep/wake up time and is influenced by the hormone melatonin that is produced by the brain's pineal gland. Did you know, that by practising meditation before sleep, this hormone level increases in our body, thereby, inducing deep sleep? Several researches confirm that a lack of melatonin not only affects our sleep quality but can create difficulty in falling asleep too. Bringing a consistent practice of meditation for sleep helps increase melatonin in the body, which positively impacts sleep.
You can also try sleep gummies with ashwagandha to help you sleep better. In addition, these practices also increase serotonin levels that are known to regulate hunger pangs, digestion, memory, mood, and so much more.
- Say Goodbye to Physical Pains
An added bonus of practising yoga and meditation is the flexibility and strength that the postures provide, thereby releasing any stress locked physically in joints and muscles. This ensures you enjoy a night of undisturbed and stress-free sleep.
Implementing simple yoga postures followed by meditation for sleep can help you truly understand ‘call it a night, meaning’ every night.
While yoga and meditation aren’t restrictive to nighttime, it is most beneficial to practise them as an unwinding routine. Whether it is a meditation for anxiety or a deep sleep meditation, it is important to keep in mind the following before starting your practice:
- Wear loose fitted clothes
- Remove any distractions like gadgets, strong-smelling candles/incense sticks, loud noises etc.
- Dim lights to enhance the experience
- Practise the yoga and meditation in a designated area that is comfortable for you to flex and rest
- Use guided meditation for sleep if you feel lost in thoughts and need a voice to follow instructions. There are plenty of options available online, and they are free!
- Avoid eating a heavy meal before practising yoga and meditation disciplines. Keep at least 2 hours gap.
Authored By: Divya Shankar
About Author: Divya Shankar is a multifaceted content writer with 7+ years of experience. She has exclusive writing expertise in ayurveda.