Vidhya Shailesh,
SoulCentre® Certified Meditation Teacher
29th June 2017
Unable to sleep even though you are very tired? Endless nights
of sleeplessness followed by days of lethargy and sleepiness can sap your
energy and leave you feeling miserable. Though insomnia or sleeplessness can be
caused by many factors, stress is one of the primary causes for people tossing
and turning in bed. An over stimulated mind, too much activity, absence of a
winding down routine can all lead to an inability to fall asleep. Erratic
mealtimes, lack of exercise, worry and emotional turmoil along with an
inability to let go can be some other reasons.
Sleep is a way for our body and our mind to rest and rejuvenate.
Therefore it is essential that we get our daily quota of sleep. Different
people can have different sleep requirements. While some might feel refreshed
with just 5 hours of sleep, some others might require 7 hours at minimum. A
deep restful sleep will ensure your body feels rested and the mind refreshed.
Sleeping too little or too much can harm you physically and can also dull the
mind. Here are some tips from meditation and mindfulness you can use to ensure
you have a restful night of sleep:
1) LEARN TO MEDITATE
Meditation is a powerful way to train your mind to focus on the moment. The various techniques of meditation and the practices, when learnt properly bring our attention to the present moment and teach us to reduce the flurry of thoughts in our minds. Meditation and mindfulness has been scientifically proven to help with anxiety, stress and worry by bringing the mind to the present moment. A technique as simple as focusing on your breath can help create an internal state of relaxation and wellbeing. Lie down on the bed, place your hands over your belly and bring your focus on the breath. As you breathe, observe the rhythmic pattern of the breath. Continue to do this for a few minutes. This helps clear your mind, relaxes it and helps you settle down. It is also a very powerful way to quiet the chatter of the mind. Meditation teaches you to let go and to be in better control of your emotions. The above is just one of the several meditation techniques you learn and benefit from at SoulCentre®.
2) HAVE A BEDTIME ROUTINE
A routine takes your mind off the stresses of the day and helps you focus on the task on hand. Sometimes even reading a book can help you detach from the day's events. Writing a journal, reflecting on the day gone by positively, listening to some soft music or even taking a short stroll in the garden are different ways of allowing your mind and your body to ease into a relaxing state.
3) AVOID STIMULANTS
Avoid stimulants of all sorts before going to bed. This includes food based stimulants, medication, coffee, tea, carbonated drinks, sugar or even your laptops, phones and tablets. Electronic devices keep the mind stimulated and active. An active mind finds it very difficult to unwind. Keep a routine of switching off all electronic devices by 10pm.
4) OFFER GRATITUDE FOR THE DAY GONE BY
Develop the habit of mentally offering gratitude for the day gone by. Think of the day and the events of the day positively and offer gratitude for it. Gratitude helps the mind become peaceful, calm and happy. Developing this bedtime routine helps you make peace with the events of the day and also helps you set the foundation for the next day. Most importantly it ensures you end the day in a happy frame of mind. At SoulCentre®, we believe a happy mind is positive and peaceful. And a happy mind finds it much easier to settle into sleep.
Learn Meditation and
Mindfulness at SoulCentre® and take charge of your own health, happiness and
peace of mind.
In just a few sessions
through our unique Meditation Made Simple program, you will learn some valuable
techniques that you can use on an ongoing basis. A regular meditation practice
benefits you in ways beyond your imagination. You feel happier, healthier, and
more peaceful, relaxed and will definitely sleep better.
