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Meditation for sleep

MEDITATION FOR SLEEP

Having trouble falling asleep? Or sleeping the whole night through?
Doing a meditation for sleep can most certainly help!
Read on, and find a free short guided meditation for sleep in the end.

 

Besides the fact that the lack of sleep will probably make you feel really tired in the morning and almost dead tired in the afternoon, there are quite a few mental and physical conditions related to a dysfunctional sleeping pattern.
We have looked through all the research and all the best tested methods, and besides doing a meditation for sleep, there are quite a few thing you can do, to enhance your chance of a good night’s sleep. Every night.

 

If you’re having sleeping issues, you might experience these common symptoms:

  • Irritability
  • Pessimism
  • Difficulties with concentrating or focusing on tasks
  • Feeling easily overwhelmed or even stressed
  • Short temper
  • Mood changes
  • Making more mistakes
  • Memory difficulties
  • Headaches
  • Tensions
  • Higher level of cortisol
  • Decreased sex drive
  • Craving caffeine and sugary snacks
  • Finding it hard to make decisions
  • Puffy eyes and dark circles under your eyes
  • Pale or dry skin
  • Overweight or excess fat around the belly

 

If you don’t fix your sleep issues, the symptoms can worsen, and you can even experience anxiety, depression, heart disease, heart attack, high blood pressure, diabetes and stroke, which ultimately lead to higher mortality.

 

So please, take good care of yourself, and prioritise your sleep.
There are a lot of good tips and tricks for this. As with everything else, you need to find the things that you can easy implement, and then take in more things as you go.
Doing all at the same time, may lead to fatigue (pun intended), and end with you not really having the energy to do anything at all.

 

If you can only do one thing, choose meditation.
Meditation for sleep at night, or meditation during the day. Both will help you fall asleep faster and sleep throughout the night. When you do a meditation for sleep, you help your mind relax, focus on the calmness, and letting go of worries and stress. You can find a lot of guided meditations for sleep and relaxation for free at OliOli.one.

 

The list of tips for a good sleep routine is really long.

 

It actually starts in the morning, when you wake up. If you take a few minutes to notice how you’ve slept and how you’re feeling, you increase your self-awareness. Even listening to a short guided meditation when you wake up, can help you sleep better in the evening.

Choose a time to wake up and go to sleep. And stick with this. Maintaining a pattern here, will help your body and mind recognise when it is time to sleep.

Sleep in a dark and quiet room.
Use curtains that shut out all lights and make sure you don’t have any electronics or lamps blinking.
Set the temperature a little lower than rest of your home, and make sure your bedroom is well-ventilated, by opening the window in the morning and again before you go to bed.
Make sure that your bedroom is for relaxation and sleeping, not working. Leave your email at the door.

 

If you’re lying in bed and overthinking about stuff that happened earlier, or worrying about the future, have a pen and paper or a notebook beside you and write down your thoughts to let them go.
You can find also lots of free guided meditations for releasing worry and stress at OliOli.one.

 

As with all else health related, we gotta talk hydration.
Drinking water is essential for all your bodily functions. Even if we’re lucky enough to live in a part of the world, where clean drinking water is accesable and affordable (it might even come straight from your tap), a lot of people actually suffer from dehydration. There’s a lot of good advice out there, and even apps for helping you drink more water.
Make a rule for yourself. Whenever you feel like a snack, feel tired or hungry, or crave caffeine, start with a glass of water.  You can add mint, lemon, cucumber, fruit and vitamins, if that helps makes it more appealing.
Have a bottle of water next to you while working, with the rule that you need to empty it before lunch and fill it up and empty it again before you leave work.

 

Oh, and you have to get outside, optimally for two hours. Every day.
For those of us working at our computers all day, this can seem almost impossible, so if this is a priority for you, you have to think smart. Can you do any of your calls or meetings outside? What about your meditation, yoga or exercise? The time you spent with friends and family, could that include a brisk walk or be spent on a bench with a nice vue?

The light and the fresh air, tells your brain that it is now day, and as it gets darker your body senses this and starts producing the sleep hormone melatonin, that makes you feel sleepy.
Release of melatonin is crucial for your sleep. And you don’t have to take supplements for it.
Any sleep expert will advice you to shut down screens a few hours before sleep. The blue light from your computer or phone is telling your brain that it is day, which means that the melatonin won’t be released to do it’s job, and you can’t fall asleep.

If you’re sitting at the desk all day, it might be that your body needs movement. Anything counts here. From cleaning the house to an hour of crossfit. Playing with the kids, biking to work, a walk in your break, yoga in your livingroom, dancing in the kitchen. Whatever motivates you, that’s what you do.

 

And please, don’t judge yourself for having sleep issue. Stress and trouble sleeping are symptoms of the time that we live in. Listening to a guided meditation, body scan or relaxation is a great tool, to help us overcome a lot of these symptoms.

Try this 4 minutes “Meditation to Relax Before Sleep” by Beth Kurland for free:

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