Having a hard time sleeping and you often result to practicing meditation as it makes you feel better? Sleep and meditation are two different things and importance too. Let us guide you on how you can sleep better and practice meditation at the same time.
Sleeping Problems
There are a number of reasons why people are having difficulty in sleeping. It may be psychological for some, while the others may have an undiagnosed condition leading to inability to sleep. Let us give you the top 5 causes of sleeping problems:
1. Insomnia
This is a popular term for people who are having difficulty getting any sleep or even staying asleep. There are numerous reasons on why you develop insomnia. This includes poor sleep hygiene, sleep-related breathing disorders, medical condition, disrupted sleep-wake schedule, hormonal changes, limb movement during sleep and circadian rhythm disorders.
The common symptoms of insomnia seen on people are difficulty sleeping even if one is super tired, can’t get enough sleep to even feel well-rested and refreshed and lastly, experiencing restlessness and exhaustion even after sleeping. People with insomnia found themselves unable to concentrate on their work, feels tired and very irritable. They also found their life affected by it.
2. Sleep Apnea
Have you ever heard of “Sleep Apnea”? People with this disorder often complains of loud snore and choking sensation when sleeping that causes them to wake up. Sleep apnea is a disorder that involves blocking of the airway at night depriving the body from oxygen leading to nighttime awakening. Other symptoms of sleep apnea are, feeling of extreme sleepiness during the day, lack energy in general, suffer from headaches and also feels tired and irritable. If you are experiencing any of these symptoms, you may need to consult with your doctor.
3. Narcolepsy
Ever found yourself asleep anytime and anywhere? You may have narcolepsy. Narcolepsy is a disorder that causes a person to fall asleep anytime and anywhere regardless of what is currently happening around him or her. Some may even find themselves sleeping while eating. Narcoleptic patients are unable to regulate their sleep-wake cycle.
The symptoms of Narcolepsy are the following:
- Falls asleep without warning
- Drowsy during the day
- May experience sleep paralysis
- Some experiences Cataplexy or temporary loss of muscle control that suddenly makes you feel weak and collapse.
- Hallucinations
- Insomnia and disturbed nighttime sleep
4. Restless Legs Syndrome
Restless leg syndrome is a condition that causes an uncontrollable urge to move your legs, usually because of an uncomfortable sensation. It often happens in the evening or nighttime hours when you’re sitting or lying down. IT causes an unpleasant aching, tingling, burning sensation on your legs and can sometimes felt in other body parts.
5. REM Sleep Behavior Disorder
In this disorder, causes a person to act out their dreams while sleeping. Most people have muscle paralysis while sleeping and dreaming which may not be happening to you. This condition is very serious, and you should have someone with you when sleeping. Patients with this disorder are often treated with medications and it is important to prevent injury while sleeping.
Good Sleeping Habits
An average adult is required to sleep for at least 7 to 9 hours a day to be able to rest properly and have the energy to get through the day. If you are having difficulty in sleeping and want to improve your sleep, try to establish these healthy sleeping habits:
- Create a routine and have a consistent sleep schedule.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Don’t go to bed unless you are already sleepy
- If you can’t find yourself sleeping after 20 minutes, get out of bed.
- Use the bed only for sleep and sex and not for using your phone or watching TV.
- Limit exposure to white light at night and you may consider putting ambient lights.
- Don’t eat a large meal at dinner. If you get hungry at midnight, only eat light snacks.
- Exercise regularly and maintain a healthy diet.
- Avoid consuming caffeine or alcohol prior to bedtime.
- Reduce your fluid intake to stop you from going out of bed to pee.
Meditation for Sleeping
Meditation is a simple practice and can be done anytime and anywhere. It can range from about 5 minutes to hours depending on how long you are willing to give your time to meditation. Here’s a basic step of meditation that can help you sleep:
- Remove all distractions from your room, including your phone.
- Lie down in a comfortable position.
- Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat for about five times.
- Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
- Notice your breath and body. If a body part feels tight, consciously relax it.
- When a thought comes up, slowly return your focus to just your breathing.
Can Meditation Replace Sleep?
A study in 2010 assessed the relationship between meditation and its ability to improve psychomotor vigilance task and may even alter the sleeping needs of a person. They were able to assess novice meditators who completed at least 40 minutes of meditation vs long term meditators. They were able to see a short-term improvement in the reaction time performance and it was also found that there is a reduction in sleep need equal to the time spent in meditation.
Meditation, as supported by science, can lessen the amount required for sleeping according to the number of hours you spent meditating. We cannot totally say that meditation can replace sleep as the two has different meanings and purpose in life. Sleep is the way of the body to relax and restart again prior to a start of the new day while meditation is done to remove the stressors in your life and lets your focus on yourself by practicing awareness.
In conclusion, practicing meditation is helpful in reducing the amount of sleep needed but is not a replacement for sleeping. It is still best to follow a natural solution by meditating every day, sleeping regularly at your bedtime and letting your circadian rhythm reset themselves naturally.