How does meditation affect sleep?

Sleep better through meditation

Are you looking for ways to improve the quality of your sleep? Try meditation. Meditating not only helps to recharge the batteries during the day, but also attacks one of the greatest sleep robbers of all: the omnipresent stress.

Sensible stress relief in times of pandemic

Good sleep can be a real challenge, especially in stressful times like these. This makes relaxation and recreation all the more important. Of course, you cannot replace sleep with meditation. After all, there are 2 very different states of consciousness. But remember: You can only sleep when you are really tired. When meditating, you can give yourself a targeted and conscious break at any time in order to lower your stress level. Certainly a good idea given the current news!

Why good sleep is important

The body devotes itself to regeneration during sleep - it is not for nothing that we spend around a third of our lives in bed. Cell renewal is in full swing: damaged cells are repaired and new cells are formed. Information recorded during the day is transferred to long-term memory. Those who sleep well have more energy during the day. A restful night also lowers blood pressure, strengthens the immune system, regulates the metabolism and ensures a hormonal balance.

What is meditation

It is not easy to explain meditation briefly. Basically, it's a kind of state of consciousness, like waking or sleeping. As a spiritual practice, meditation is a concentration exercise, which sounds more exhausting than it is. In everyday life, meditation can be a conscious pause during which the mind gathers and recovers. Forms of meditation are practiced in many cultures and religions around the world.

The benefits of meditating

Meditation lets you find peace inside - a basic requirement for really restful sleep. At the same time, meditation can not only reduce stress, but also counteract it preventively. The mind is freed from emotional baggage. This makes your sleep deeper and calmer.

Stress and insomnia are often mutually dependent - a classic vicious circle. Meditation helps break it. This also reduces the risk of anxiety, depression or chronic fatigue, i.e. complaints that can arise from a lack of sleep.

Just learn to meditate

Learning to meditate is easy. Ideally, you will take a moment each day to do a meditation. There are a number of different techniques and traditions. At its core, it's always about mindfulness: To be completely with yourself and in the moment, no matter what thoughts and feelings are harassing you. The focus on your own breathing is a helpful starting point and anchor for meditation, especially for beginners. If you feel your mind wander from the breath, just notice it and return your attention to the breath.

5 steps to meditation

  1. Choose a place where you can be quiet for a while.
  2. Sit down comfortably. You can leave your eyes open or close as you like.
  3. Follow your breath: Breathe in consciously (stomach bulges) and out again (stomach flattens out).
  4. Observe the flow of your thoughts without judging or acting.
  5. A few minutes are enough to get started. You can gradually increase the duration later.

Daily training for nocturnal rest

Of course, especially in the beginning, meditation doesn't work as quickly as a sleeping pill, for example. It takes a while to notice changes - but it's worth it! Develop a routine by meditating regularly, e.g. B. every morning right after getting up. In this way you create a solid basis for a good and healthy sleep in the long term.