Meditation has been practiced for thousands of years for spiritual enlightenment and understanding, but it also has other benefits. Even in people who do not have sleep problems, studies show that it helps them fall into a deeper sleep.

Fortunately, meditation is free and does not require special equipment. It is also possible to do this almost everywhere.

What are the benefits of meditation for sleep?

Whether you suffer from chronic insomnia or need help switching to a new sleep routine, meditating before bed can be beneficial. According to researchers, there are some hypotheses as to why meditation can help you sleep better:

Pain relief. Pain is reduced through meditation. According to early research, meditation can help reduce pain regardless of the brain's naturally occurring opioid molecules.

Meditation has been found to reduce anger and anxiety in people with fibromyalgia, a chronic pain disorder.

If chronic pain keeps you awake at night, developing a meditative practice may help.

Mental well-being. Meditation for insomnia can help you sleep better by reducing anxiety, depression, and stress. In a review of more than 200 studies, meditation has been shown to have a positive effect on mental health.

The body is preparing for sleep. Meditation lowers the level of the stress hormone cortisol in your body and lowers your heart rate, both of which occur naturally at bedtime. Meditation also produces theta brainwaves, which occur when you are asleep.

What is the best way for me to meditate before going to sleep?

As you prepare to meditate, make sure you are in a comfortable posture and uninterrupted. Turn off the TV and keep your phone silent.

Meditation can be done in many ways. You are free to do this anyway. Most people meditate while sitting or lying down comfortably, with their eyes closed and trying to clear their minds. If you are having trouble getting started, look for meditation classes or join a local group meditation.

Meditation does not require special time. You can do this for at least a few minutes or an hour. However, evidence suggests that 10 to 30 minutes of meditation may be beneficial.

It’s about leaving judgment in mind. Thoughts can enter your mind as you try to relax. Look at them without judging. When you focus your attention, observe them and let them go.

You can meditate on different ways for sleep, including:

Breathe in a box. When lying down, inhale for four counts. Then inhale for four counts.

Meditation with a guide. Guided meditation applications for your phone and video are available online. These recordings cover different topics and use different techniques. Choose what you like and give it a try.

Sounds soothing. Some people find it relaxing to meditate while listening to soothing music or natural sounds such as rain or waves.

Meditation with a body scan. Focus on your toes without moving or opening your eyes. Before moving on to the next part of the body, pay attention to how they feel. Continue until you cover your entire body, including your fingers and the top of your skull.

Meditation for body relaxation. This is a meditation that resembles a body scan. Start with your feet and notice how they feel. Then tighten your fists. Finally, try to give them as much rest as possible. Do the same for the rest of your body.

Is meditation bad for your health?

Meditation is considered to be very safe. However, if you have a history of mental illness, you should consult your doctor before beginning a meditation practice. Meditation can in some cases exacerbate your symptoms.

Meditation should not be used as an alternative to medical treatment. Meditation may be helpful if you have severe insomnia, but you should also consult your doctor about other options to improve your sleep.

When it comes to good sleep, meditation does not work for everyone. There are also many different styles of meditation. As a result, it may take some trial and error to find what works for you.