{"id":2199,"date":"2022-03-07T22:07:56","date_gmt":"2022-03-07T22:07:56","guid":{"rendered":"https:\/\/www.bedguard.com.au\/?p=2199"},"modified":"2022-03-07T22:07:56","modified_gmt":"2022-03-07T22:07:56","slug":"why-meditation-can-help-you-sleep-better","status":"publish","type":"post","link":"https:\/\/bedguard.com.au\/backup\/why-meditation-can-help-you-sleep-better\/","title":{"rendered":"Why meditation can help you sleep better"},"content":{"rendered":"<p>If sleep eludes you when it\u2019s time to go to bed, perhaps it\u2019s time to take up meditation.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-2200 size-large\" src=\"http:\/\/bedguard.com.au\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-1024x683.jpg\" alt=\"meditation and sleep\" width=\"1024\" height=\"683\" srcset=\"https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-1024x683.jpg 1024w, https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-300x200.jpg 300w, https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-768x512.jpg 768w, https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-1536x1024.jpg 1536w, https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-2048x1365.jpg 2048w, https:\/\/bedguard.com.au\/backup\/wp-content\/uploads\/2022\/03\/pexels-andrea-piacquadio-3772612-min-600x400.jpg 600w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Many of us have experienced difficulty falling asleep when it\u2019s time to go to bed. Most of the time, <a href=\"http:\/\/bedguard.com.au\/anxiety-and-sleep\/\">stress, anxiety and tension<\/a> are to blame. They either make it hard to fall asleep or make existing sleep problems worse.<\/p>\n<p>However, research shows that meditation before bedtime may aid sleep and increase overall calmness.<\/p>\n<h2>What is meditation?<\/h2>\n<p>Meditation is a practice where people use a set of techniques to encourage a heightened state of awareness and focused attention along with an emotionally calm and stable state. Meditation has been practised in numerous religious traditions and cultures throughout the world for thousands of years. There are different types of meditation including concentrative meditation and mindfulness meditation.<\/p>\n<p>Meditation doesn\u2019t have to be a navel-gazing exercise that takes hours of your evening. Even 5-10 minutes a day can be beneficial.<\/p>\n<h2>How does meditation improve sleep?<\/h2>\n<p>Meditation causes physiological changes that influence specific processes in your body which promote sleep. The benefits of meditation for sleep include:<\/p>\n<ul>\n<li>improved <a href=\"http:\/\/bedguard.com.au\/how-to-relax-before-bed\/\">relaxation<\/a> response<\/li>\n<li>improved control of the automatic nervous system which reduces how easily you wake<\/li>\n<li>increased levels of <a href=\"http:\/\/bedguard.com.au\/what-is-melatonin-and-why-do-you-need-it-for-sleep\/\">melatonin<\/a>, the hormone responsible for sleep<\/li>\n<li>increased levels of serotonin, a hormone that acts as a precursor for melatonin<\/li>\n<li>reduced heart rate<\/li>\n<li>lower blood pressure<\/li>\n<li>increased activity in the parts of the brain that control sleep.<\/li>\n<\/ul>\n<h2>How to meditate<\/h2>\n<p>Meditation can be tricky if you\u2019re not experienced with it. In the beginning, many people find it hard to switch off and find their mind wandering. If this happens, don\u2019t worry. Meditation takes practice. Simple steps to get started include:<\/p>\n<ul>\n<li>Find a quiet place to sit or lie down.<\/li>\n<li>Close your eyes and breathe slowly, focusing on your breathing. You should inhale and exhale deeply.<\/li>\n<li>If you notice your mind wandering, relax, let go of the thought, and re-focus on your breathing.<\/li>\n<\/ul>\n<h2>Tips for successful meditation<\/h2>\n<p>Start slow and don\u2019t have high expectations. It can take time to get the hang of quietening your mind. Start with 3-5 minutes and understand that you will need to practice this habit.<\/p>\n<p>Meditate at the same time each day. If you want the benefits associated with good sleep, try it 30 minutes before bedtime.<\/p>\n<p>Make sure you adopt a comfy position (sitting or laying down), and that your clothes are comfy as well. Popping on your PJs before meditation may help.<\/p>\n<p>Focus on your feelings and sensations and don\u2019t suppress them.<\/p>\n<p>Reset yourself by focusing on your breathing if you notice you begin to overthink.<\/p>\n<h2>Pair with a good bedtime routine<\/h2>\n<p>Adding meditation to your <a href=\"http:\/\/bedguard.com.au\/whats-the-best-bedtime-routine\/\">bedtime routine<\/a> may help you improve your sleep. Other things you can do to help establish a good bedtime routine include:<\/p>\n<ul>\n<li>going to bed at the same time each day<\/li>\n<li>taking time to unwind before bed<\/li>\n<li>eating and drinking light<\/li>\n<li><a href=\"http:\/\/bedguard.com.au\/are-electronics-before-bed-interfering-with-your-sleep\/\">avoiding electronics<\/a> before bed<\/li>\n<li>doing other relaxing things like reading or listening to music<\/li>\n<li>taking a bath.<\/li>\n<\/ul>\n<p>Of course, the best bedtime routine in the world won\u2019t help you sleep well if your <a href=\"http:\/\/bedguard.com.au\/top-tips-for-choosing-the-right-mattress\/\">mattress isn\u2019t up to scratch<\/a>. Fortunately, we can help there. BedGuard has a range of supportive, waterproof mattresses made from the highest-quality materials, to help you get a good nights\u2019 sleep.<\/p>\n<p>Ask our friendly staff in-store or <a href=\"http:\/\/bedguard.com.au\/shop\/\">browse online<\/a> today.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>If sleep eludes you when it\u2019s time to go to bed, perhaps it\u2019s time to take up meditation. &nbsp; Many of us have experienced difficulty falling asleep when it\u2019s time to go to bed. Most of the time, stress, anxiety and tension are to blame. They either make it hard to fall asleep or make&hellip;<\/p>\n","protected":false},"author":1,"featured_media":2200,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"iawp_total_views":10,"footnotes":""},"categories":[213,62],"tags":[135,285,286],"class_list":["post-2199","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sleep-facts","category-sleeping-tips","tag-good-night-sleep","tag-meditation","tag-relax"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Why meditation can help you sleep better - BedGuard<\/title>\n<meta name=\"description\" content=\"If you find it hard to switch off before bed it may be time to investigate the link between meditation and sleep.\" \/>\n<meta name=\"robots\" content=\"noindex, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Why meditation can help you sleep better - 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