Better Sleep Through Meditation
Anyone who's ever experienced a
fitful night of sleep knows that "just relax" is
easier said than done. But do-it-yourself
meditation practices may help you prepare for
rest, and put worries or discomfort behind you.
These techniques work best when
done right before bed, in a quiet, calming
environment.
But you can also practice them several times a
day, recommends Joyce Walsleben, PhD, associate
professor at New York University School of
Medicine.
"If you can keep your
stress
levels under control during the day, you'll
sleep better at night," Walsleben says.
"You can
even do them at your desk or on the train."
1. Abdominal breathing
Breathing from the abdomen and
putting your attention on those breaths can help
you relax both during the day and in bed at
night.
Some people may enjoy lying in a
dimly lit room, closing their eyes, or listening
to soft music while focusing on their out
breaths.
While sitting or lying in bed, try placing your
hands on your belly.
"When you breathe in and
breathe out, your hands may gently move," says
Kathy Doner, MD, who has a full-time
hypnotherapy practice in Sebastian, Florida.
"Focusing on this movement gets your mind off of
your busy thoughts and onto your body. You can
distract yourself and bring yourself to a
different place. It's very calming."
2. Guided imagery
Some people imagine a calm scene to help them
wind down at the end of the day. There are no
rules about what you should imagine, so long as
it's calming. Although clouds, the ocean, and
mountains are common choices, you can focus on
something as general or as specific as you want.
"I had a patient who liked to
picture his office—brushing everything off his
desk and going to sleep," Walsleben says.
"Other
people enjoy visualizing that they're blowing
bubbles. They put the stick in the jar and watch
every bubble go over a field until the jar is
empty."
Pick a place that feels safe,
and, using your imagination, invite any or all
of your senses to explore it.
"The brain doesn't
always know the difference between real and
imagined," says Dr. Doner.
"If you watch a scary
movie, your stress response will increase, just
as if you imagine eating something vividly
enough, you might start to salivate."
Share Your Thoughts
What do you think about during meditation?
Guided imagery can be done alone
or with a specialist, such as an hypnotherapist,
or by using CD - but even when prompted by an
instructor, the patient should still be the
guide.
"They need to imagine someplace
comfortable and peaceful," says Dr. Doner.
"I
don't know where they need to go; the ocean may
seem peaceful for one person, but traumatic for
another."
3. Mindful meditation
Focusing on different aspects of your life
before bed can help you earn your rest, if
you're able to let those thoughts go.
"You need
to look at one thing at a time, which slows
things down," says Walsleben.
"Focus on an issue
in your life, then let it go. The major learning
experience here is letting go."
For some people, it may help to
write in a journal during the day.
"For 15
minutes take those issues that run through your
head at night and write them down," says Walsleben.
"Then for the next 15 minutes make a
plan and write that down too. At night when the
lights are off, you can't do anything about it,
but by processing things in the daytime, you
can."
4. Counting down
While lying in bed, start by gazing upward.
"A
little eye strain relaxes you," says Dr. Doner.
Take an abdominal breath and hold it, and on the
out breath, let everything relax. Repeat one or
two times. You might then try imagining yourself
walking down a flight of stairs or a gentle hill
while counting down from 10 or 20, each number
signifying your movement to a lower step,
exhaling with each imaginary step.
"You can also weave a number of
these techniques together", Dr. Doner says.
"You
might start with your belly breath," she says,
"then go to progressive relaxation, then down
the stairs, then go to your peaceful place. You
want to give people a lot of things to try."
MORE techniques for better sleep
5 Ways to Unwind in 60 Seconds
1. Stare up at the ceiling and count down from
60
Why this can help you sleep:
Gazing upward stimulates the parasympathetic
nervous system, which lowers blood pressure and
slows the pace of the breath. Slow, deliberate
counting will also help rid your mind of
distractions.
2. Write down your worries in a notebook, then
set it aside for tomorrow.
Why this can help you sleep:
Putting your
problems down on paper—and knowing that they're
there for you to work through later—may help
take your mind off of them while you're trying
to rest.
3. Breathe in through your nose and out through
your mouth 10 times.
Why this can help you sleep:
Deep breathing
slows the heart rate and calms the body.
Focusing on your stomach rising and falling, and
your breath flowing in and out, will help you
concentrate on your body, instead of outside
distractions.
4. Imagine floating on a cloud, and what you
would see passing by.
Why this can help you sleep:
Guided imagery is a
powerful meditation tool that can give you a
temporary escape from everyday worries and
stresses. Invite all of your senses to
participate: Imagine what you see, hear, and
smell in this peaceful place.
5. Slowly tense and relax your muscles, from
your head down to your toes.
Why this can help you sleep:
The body responds
to stress by involuntarily tensing your muscles,
which can cause pain and discomfort. Progressive
muscle relaxation reduces muscle tension and
general mental anxiety. |
