Sleep deprivation is a common health issue that affects around 70 million Americans. Chronic sleep deprivation links to an increased risk of depression, anxiety, cognitive impairment, cardiovascular disease, and obesity.
Night-time meditation is one of the most effective ways to improve sleep quality and reduce anxiety. Continue reading to learn more about meditation and how to practice it before bedtime.
How Can Night-Time Meditation Help Relieve Stress for Bedtime?
How Can Night-Time Meditation Help with Sleep Quality?
One study looked into the efficacy of bedtime meditation by assessing the impact of meditation interventions on sleep quality. Participants were randomly assigned to either a standardized mindful awareness practices (MAP) intervention or a sleep hygiene education (SHE) intervention.
According to an analysis, the result showed that the MAP group improved more significantly than the SHE group. In terms of health outcomes such as insomnia symptoms, depressive symptoms, fatigue interference, and fatigue intensity, the first group outperformed the second.
How can meditation help with sleep and anxiety? Night-time meditation helps treat multiple cognitive and emotional issues that lead to poor sleep quality. Rather than seeking to change your emotional experiences, meditation practice teaches you to recognize and observe emotions as they are, as well as accept emotional reactions as they happen. Meditation has been demonstrated to reduce emotional reactivity and enhance objective evaluation of significant experiences, which may help you sleep better.
Other research has proven meditation’s effects, such as:
- modulating emotional responses to negative stimuli
- decreasing the reaction intensity of the autonomic nervous system
- attenuating the neural responses to emotional stimuli
- increasing cognitive flexibility
- producing positive effects on emotion-cognition interactions
Meditation Techniques Before Bedtime
Various meditations are available for alleviating stress and anxiety before bedtime. These techniques can help you relax if you have difficulty falling asleep.
Mindfulness is the process of witnessing your feelings, thoughts, and emotions. This guided meditation contains a breathing method that instructs you on how to concentrate on breathing and living in the present moment. Your negative thoughts become physical sensations as a result of such observation, which soothes our minds.
By practicing this meditation, you entirely acknowledge your presence and do not allow your mind to wander to other thoughts, which is a significant component of this act. Doing this may seem difficult at first if you are new to meditation. However, it will become simpler with practice. When you’re dealing with anxiety, cravings, or restlessness, this method can help.
Body Scan Meditation
Body scan meditation is an excellent approach to relieving physical tension that you may not even be aware exists. Body scanning entails paying attention to different sections of the body and bodily feelings.
This meditation brings awareness to every body part, allowing you to notice any aches or general discomfort. The goal isn’t to eliminate the discomfort but to recognize and learn from the pain so you can better handle it. This meditation aims at reducing inflammation, weariness, and insomnia.
You will be orally guided through a meditation experience and urged to envision a relaxing setting during this process. Music and nature sounds can be used to help you relax. Guided meditations are available on various online platforms. Find a quiet spot where no one can bother you and where you can sit comfortably. You’ll be astonished at how quickly undesirable feelings and negative thoughts vanish after practicing guided meditation.
Try Regen Labs – Insta Zen Along With Meditation for Better Sleep Quality
You can consider combining meditation techniques with the natural supplement Insta Zen from Regen Labs to relieve stress and anxiety.
Insta Zen is formulated to help calm brain chemistry with the most innovative, toxin-free supplements for brain health without benzodiazepines. Its key ingredients include DHHB, L-Theanine, Ashwagandha, Phosphatidylserine, and Valerian root. These ingredients help produce calming effects, reduce stress, enhance mood, support memory, and promote sleep.
If you struggle with sleep disorders or anxiousness, you can follow instructions from your healthcare practitioner for an appropriate dosage.
Buy Insta Zen here: Regen Labs – Insta Zen
It is a lot to think about—we get it. Regen Labs has options for you if you have questions about night-time meditation. All Regen Labs products support the body’s natural systems for a healthy brain, skin, muscle, and sexual health.
Regen Labs products contain research-proven ingredients to boost the body’s natural ability to be healthy without toxins or synthetic chemicals.
Let’s talk! If you have questions, we would love to connect. Contact us at [email protected].