How to use meditation to sleep deeply and improve sleep quality?

Insomnia is a phenomenon that is becoming increasingly common in our modern society.

Parasitic noise, exposure to white light, many elements can explain this and it will be essential to resolve them before going any further .

Like any good Movement, you have to get down to business at the source...

However, if you find that mental disturbances persist, meditation can be a very effective way to get to sleep more quickly.

Happy reading to you, my Mouvers!

Why is a good night's sleep the best medicine?

If you want to take your life to the next level, you're going to have to take care of your nights.

Many people deny this reality, we have all heard it, or said it ourselves:

I sleep 5 hours a night, I don't need much sleep!

I can tell you, I've been there, you'll last a few months, maybe even a few years, but the reality of human physiology will catch up with you.

Unfortunately, many people find it difficult to let go of their anxiety-inducing daily lives.

According to sleep specialist Dr. Matthew Walker, no human would be able to sleep less than 6 hours a night without any negative effects.

It has the merit of being clear...

First, sleep plays a vital role in the regeneration of your cells .

While you sleep, your body actively works to repair damaged tissues , strengthen the immune system , and maintain hormonal balance .

It also allows the brain to consolidate memories , and according to several specialists will make you replay the key elements of your day.

In addition, shortfalls in sleep will directly affect your physical health in the long term.

Studies have shown that insufficient sleep is associated with an increased risk of cardiovascular disease, type 2 diabetes, obesity, and even certain types of cancer.

Lack of sleep will also directly weaken your immune defenses, making your body less effective at dealing with minor winter flu...

Sleep has a significant impact on your mental well-being .

I think you've already noticed that sometimes everything seems gloomy when you go to bed, and the next morning life suddenly seems more pleasant...

This is a completely normal phenomenon, the state of sleep is absolutely essential to maintain a healthy emotional balance, in order to reduce the risks of falling into chronic anxiety or unfortunate depression.

This is possible by regulating the levels of neurotransmitters that influence your mood.

Conversely, a poor night's sleep can lead to negative emotions, irritability and increased stress.

Then, the quality of your sleep has a direct impact on your level of productivity and creativity .

When we are well rested, our concentration, creativity and problem-solving abilities are improved.

On the other hand, lack of sleep can lead to attention deficits, decreased short-term memory and a reduced ability to make informed decisions.

It can even lead to much more dramatic events. Did you know that lack of sleep increases the risk of road accidents?

So don't hesitate any longer, start taking care of your nights now!

Finally, before moving on to the meditation section, I would just like to remind you that there are simple yet essential parameters for your sleep to improve, and that overnight!

First make sure you are in as much darkness as possible .

Then reduce the noise you perceive in your room to its maximum, you should find yourself in complete silence when you fall asleep.

The temperature should be pleasant , below 20°C to fall more easily into the arms of Morpheus, since your body should cool down slightly.

How can meditation improve the quality of my sleep?

Dear insomniac, welcome to the part of the article that could well change your daily life, for the better!

Meditation is a technique that will teach you to be present in the moment, to observe your thoughts and feelings without judgment .

I could also tell you that meditation is the training of non-distraction .

Since the advent of brain imaging , many scientists have looked into this question, and what they have found is absolutely fascinating...

Brain imaging studies have revealed that meditation can change the structure and function of the brain .

For example, mindfulness meditation has been associated with increased gray matter density in brain regions linked to emotion regulation and memory.

In short, sitting cross-legged and concentrating for a few minutes each day will allow you to build gray matter, neurons!

I'm exaggerating of course, but you get the message...

These neural changes will promote more restful sleep by reducing intrusive thoughts and improving your ability to relax.

In our Western societies, many humans use stress as fuel, but this comes at a cost...

Increase in cancer rates, depression, generalized anxiety, etc.

But it also degrades the quality of our sleep in an unprecedented way.

Through meditation you will become more aware of your thoughts and bodily sensations, and more able to manage intrusive thoughts, ruminations and unnecessary projections into the future, which are detrimental to your serenity.

This means that when disturbing thoughts arise during your night, you will have this greater ability to let them go.

Like clouds passing across the sky.

Indeed, meditation is known for its de-stressing and relaxing effect.

So if you are naturally stressed, you can kill two birds with one stone!

Reduce your anxiety and stress, and improve the quality of your sleep.

But I warn you, it will take effort and a little bit of discipline.

What are the techniques to improve the quality of my sleep?

There are many different types of meditation and relaxation strategies, here I will present to you those that seem to me to be the most effective so that you become an even more fulfilled Mouvers!

Mindfulness Meditation

Mindfulness meditation is a technique recommended by many experts to help you get started in meditation, but also to help you sleep.

It consists of paying conscious attention to the present moment, without judgment .

To practice it, the steps are simple…

Find a quiet and comfortable place , in this case your bed.

Then you will be able to do what is called interoception , by closing your eyes and focusing on your breathing.

Focus on the path of air in your body, on the swelling of your nostrils, your chest, your belly.

If your mind wanders, gently bring your attention back to your breathing .

Then you can undertake a body scan, you will pay attention to each part of your body, from head to toe, try to release as much as possible any tension that you might feel.

If you practice this method regularly, you will become more and more efficient at relaxing and thus falling asleep more easily.

Deep Breathing Meditation

This method involves focusing on your breathing to calm the mind and body. It is similar to cardiac coherence, a technique that is well-known and recognized in the field.

Close your eyes and begin to breathe deeply through your nose, then slowly count to four while inhaling, then exhale as you also count to four.

If you feel you need more or less seconds, it's up to you, your feeling is the best feedback.

Guided Meditation for Sleep

If you have trouble meditating on your own, you can try guided meditations; they are incredibly effective since the voice often has a soporific effect.

As you may have understood, these are audio sessions led by a meditation instructor who will guide you through a process of deep relaxation.

With just one click, you can access thousands of such content online.

With all these tips, I'm sure you'll be able to improve the quality of your sleep and help you fall asleep.

But the most decisive moment comes: the application of these tips !

So many people read content rich in wisdom and don't apply it to their daily lives, even though it could arguably change their lives .

So I advise you, starting this evening, to apply just one piece of advice: close your shutters if you're not used to doing so, or start 5 minutes of guided meditation.

I assure you that you will see gains in the next few nights, even if you don't notice it immediately when you wake up.

This will be a step towards more health and even more vitality!

Thank you for your careful reading, my Mouvers…

And if you want to bounce back or simply share your experience concerning your meditation practice in relation to your sleep, I look forward to hearing from you in the comments section 😉

Nomad Slim
Founder of MOUVERS