Tips for a Restful Night

Life is always eager to throw fireballs, and also those balls always try to land on our minds when we are sleeping. These balls may be financial worries, responsibilities, and work tensions, and they can make our minds stick to counting sheep refusing to jump over a fence. The suffering for sleep was quite real. Thankfully, we have a natural antidote for these sleep issues that was only meditation. Mediation can unlock the gateway to a great restful night’s sleep.

Silence your Thoughts, Release your Nights: Top Mantras for a Restful Sleep

You also think of saying “Ten more minutes to sleep” for yourself, but one reason finds another then another, and finally you can’t come out of the rabbit hole of social media. So, here are 5 mantras to update your mind and body for a sleepful night:

1. Kill the Lights, Bury the Devices: Our electronic gadgets help in making our tasks easier and also emit blue light. This blue light kills the performance of a hormone called melatonin, which controls our sleep cycle. This hormone works like an engine in our body, telling us it’s time to close our eyes. But because of blue light, this melatonin hormone production stops slowly which leads to sleeping issues. So, next time when you are in bed, remember these devices keeping you away from sleep.

2. Temperature Tackle: We all have a thermostat, an inner temperature controller that manages our body temperature. This natural inner temperature plays a main role in granting peaceful sleep. This thermostat decreases to around 18° C when the sun falls. This type of temperature change leads our body to a tight deep sleep. So, adjust your room temperature or body temperature accordingly.

3. Power of Peace: Imagine you are in deep sleep, suddenly awakened by an alarm sound or outside noise. Here you have to notice that whether you are sleeping or not, you will respond to noise. Scientists call this thing “ Micro-awakenings”. So, if you want to plan to sleep then make it clear that your surroundings are silent.

4. The fragrance of Oils: Do you believe smell leads to relaxation? Yes, it was. From ancient times to now, we have been using aromatherapy. This therapy utilizes essential oils to promote body relaxation and sleep patterns. According to WHO(World Health Organisation), Lavender oil decreases anxiety and increases relaxation, Sandalwood oil is best for tension relief properties. So, making a routine of utilizing essential oils makes you feel relaxed and sleepy.

5. Glow of Dim Lights: When you are going to bed, you need to cut the lights but Sometimes it becomes necessary to have lights for reading purposes or taking medication. So, when you turn on the lights, the brightness comes out suddenly, which leads to sleep distraction and makes you awake after so much time. So, try to use alternative light sources in your bedroom like Candles, amber bulbs, Himalayan salt lamps,.etc. These will not affect your sleep anymore.

Ways to Increase Sleep Quality: You can incorporate meditation into your sleep process in different ways. Listening to a song can calm your mind and get rid of stress, which will help you sleep much better.

Practical Tips for Daily Practice: Get into the habit of meditating for a short period each night as your body gets used to it. You will learn to remain calm throughout the day. Remember that the purpose of meditation is to make sleep easier, not to force sleep. Keep this up and you will see yourself getting better. You will sleep better and feel refreshed in the morning.

Embrace Routine: The Key to Daily Sleep: It’s important to make sure that your body lets you know when it’s time to sleep. When it comes to improving sleep, consistency is your best friend. Go to sleep at the same time daily and try to get up from it. First, try activities that calm your mind, such as reading a book, listening to music, or doing some light exercise. Avoid caffeine as your routine helps your body recognize when it’s time to sleep. I am feeling sleepy and it is becoming quite easy to sleep.

Common Concerns about Meditation: Q&A

1. I can’t control my thoughts when I sleep. Isn’t meditation actually about having zero thoughts?

No, Not at all! Meditation is a key to training your mind for sleep, not for blanking your mind. Also, it’s human nature for thoughts to come, the point was to concentrate on your desire, not for any distractions.

2. I am not comfortable with sitting, are there any other different ways to meditate?

Yes, absolutely! There are several ways of meditation practice. You may even try to stand meditation, lying down meditation, or walking meditation. Move as your body comforts and start meditating.

3. Meditation takes a long time to show its outcome, is it real?

It is upon yourself, if you are dedicated to meditation, and believe in yourself then it will show an outcome. It will reduce stress and anxiety and make you sleep peacefully.

4. I automatically fall asleep during meditation. Is there any solution?

If it was beginning then try to shorten the duration time of meditation, if it became a routine then try to change the timing like before the evening when you are alert and active.

5. How often should I practice meditation to see improvements in my sleep?

Regular practice is most beneficial. Aim to meditate daily, but even a few times a week can make a significant difference in sleep quality. 

About the author: Dav Jones is a dedicated yoga teacher with more than ten years of experience. He is known for his clear and engaging teaching style that helps students of all levels improve. In 2021, Dav received the Yoga Excellence Award for his outstanding contributions to teaching. He regularly writes helpful articles for Yoga Journal, sharing his knowledge and passion for yoga. Dav’s classes focus on achieving mental and physical balance, making yoga accessible and enjoyable for everyone