Our fast-paced lives and stressful schedules are among the many reasons we find it difficult to achieve well-rested sleep at night. Yoga recommends Asana, Pranayama, and meditation for better sleep . It is observed that most people cannot find the time for Asana and Pranayama due to their busy schedules, but even a few minutes of meditation can help enhance sleep quality.
We must slow down our evenings after dinner. A slow walk for 15-20 minutes can help digestion and reduce sleep disruptions. After this, dimming the lights can prepare your mind and body to sit comfortably for meditation, leading to good sleep.
Including meditation in our routine has many advantages:
● Meditation reduces the heart rate and improves blood pressure. This helps calm down and brings inner peace.
● It increases melatonin, which is a sleep hormone. It prepares us to sleep.
● It reduces cortisol (a stress hormone) and increases serotonin, which is a happy hormone that helps reduce stress and anxiety, and also impacts our mood and behavior.
● Meditation prepares the mind and body by activating certain parts of the brain that control sleep.
● Daily practice helps overcome impulses and addictions.
● It increases awareness and focus.
● Meditation is also found to be excellent in relieving pain.
Meditation is an umbrella for a vast number of techniques that lead to all the same effects. It can be done anytime, anywhere, and doesn’t require any props. The only requirement is a few minutes of your time. There are no specific rules, but the goal is to achieve a state of calm. Begin by meditating for 3 to 5 minutes before bed. Over time, you can go on to meditate for 15 to 20 minutes. Be patient with yourself as quieting the mind requires time and practice. There must be no physical distractions when you practice meditation.
Here are some common meditation techniques:
Mindfulness Meditation: Sit in a comfortable position and focus on your breathing. Inhale deeply for 3 or 5 seconds. Hold the breath for the same count, exhale for the same count, and suspend your breath for the same count. Then, continue again with inhalation.
Guided Meditation: Another person guides you through every step of the meditation by helping visualize images and sounds that help you relax. They also help you focus on your breathing. You can find many such audio/videos available online. You can explore many guided meditations on the Nispand App of The Yoga Institute.
OM Chanting: The sound of OM is very calming, and listening to it or chanting it will also have a meditative impact.
Yoga Asanas and Pranayama as a Form of Sleep Meditation: Though essentially an asana for relaxation, Yogendra Shavasana can be used to prepare you for sleep. Yogendra Pranayama 4, also known as Diaphragmatic Breathing, is a pranayama that induces sleep and can be done just before bedtime.
Nispand Bhava: Shri Yogendraji, the founder of The Yoga Institute, has given a unique technique that can be used as a meditation technique for better sleep, known as Nispand Bhava. This simple technique teaches us that life goes by just like the sounds around us. These sounds represent life, its events, situations, and people who come and go. We understand they persist, acknowledge them, and allow ourselves to move on without regret, analysis, or judgment.
Sequence of Steps:
1. Sit on a mat leaning against the wall with feet apart and outstretched. Do not slouch.
2. Let the hips be close to the wall so that the spine remains naturally erect.
3. The hands rest on the thighs, the palms and fingers are loose and facing upwards.
4. Close your eyes and passively observe the passing sounds as they come and fade away. Do not allow yourself to dwell on any sound but let it go as it fades away. Pick up on the next sound in the surrounding atmosphere. If there are no sounds, focus on some light instrumental music with no words, as words tend to develop emotions and reactions in the mind.
5. Do not get affected by any outside sounds in any way.
6. Sit in this manner for 5 to 15 minutes.
Limitations/Contraindications: There are no limitations or contraindications for this practice. Everyone can do this technique.
Benefits:
● This technique, when understood and practiced in its true spirit, elevates us from the mundane to the extraordinary.
● It is excellent for developing ‘Vairagya Bhava.’
● It creates a feeling of ‘body forgetfulness,’ which helps the body heal faster.
● Recommended technique in every type of sickness for the body and mind and otherwise.
Along with implementing the above routine, limiting screen time is also very important for improving sleep quality. Avoid screens (phones, tablets, computers, and TVs) at least an hour before bed. The blue light emitted by screens can interfere with the production of melatonin, the sleep hormone. Instead, opt for activities that promote relaxation, such as reading a book or listening to calming music.
By practicing these meditation techniques daily, we can enhance sleep quality . Setting a sleep schedule conditions both the mind and body to induce sleep instantly at a fixed time. Additionally, creating a sleep-conducive environment, limiting screen time, and establishing a bedtime routine can further improve your sleep quality. Regular exercise, a balanced diet, and effective stress management are also crucial components of good sleep hygiene. By integrating these practices into your daily routine, you can enjoy a more restful and rejuvenating sleep, leading to improved overall health and well-being. Remember, consistency is key; give yourself time to adapt to these changes and experience the full benefits of a good night's sleep.