How to Improve Sleep Quality with Meditation

Improve Sleep Quality with Meditation

During the student days, we all had the experience of taking a nap in class. No matter how hard the teacher talked, how hard they tried to get up, the eyes couldn’t help but squat. The more you want to stay awake, the sooner you fall asleep, and scientific experiments prove this. Some studies have found some insomniacs, asking them to lie in bed and prepare to fall asleep, keep their eyes open, and stay awake, but can't watch mobile phones or watch TV.

Just thinking that we are trying to listen to classes, maintaining a state of waking is actually very tiring, and insomniacs are therefore more likely to fall asleep than usual. There are two situations in which you can't sleep well at night. One is difficult to fall asleep, the other is to have a nightmare after falling asleep, but it is even more tiring.

Both situations are derived from the same reason, that is, the head is always troubled, in a state of care, and the body and mood cannot be completely relaxed. If you want to sleep well, you need to learn to "deliberately stop thinking," which is now a popular meditation practice.

Scientific Meditation Experiment

Meditation is becoming more and more popular worldwide. In the five habits of successful people, meditation may account for one of them. Searching for keywords meditation and mindfulness will lead to a lot of introductory articles.

Earlier we said that meditation is to deliberately stop thinking. It helps us to observe our own thoughts and emotions from the perspective of a bystander but does not intend to make any changes, just to detect our own thoughts, come and go.

Unintentionally, we are more likely to extract from emotions and annoying emotions without being affected by external events.

Scientists have found that people who are good at meditation, the gray matter in the prefrontal cortex of the brain increases, this area is responsible for judgment and choice, that is, meditation can improve our ability to control and choose.

The Biggest Benefit of Meditation Is the Ability to Freely Escape Emotions.

Brain scientists have done an experiment. The subjects are divided into two groups, one is a master who is versed in meditation, and the other is an ordinary person. Everyone was suddenly frightened when testing, such as suddenly hosting their legs, whether they are masters or ordinary people will scream.

Then, the scientists found that the area of ​​the "amygdala" in the brain of ordinary people is particularly active, and the amygdala is the emotional zone of the person, indicating that the average person is frightened and will be in very high mood swings, which may be very unhappy, unhappy, scared, etc. Wait.

Scientists call this state " amygdala abduction ", and it takes a long time for ordinary people to slowly disappear. But the "masters" who are good at meditation have no mood swings at all. They quickly accept the fact that they are scared, and then actively choose not to entangle, and will not be affected by sudden events.

This feeling is very similar to asking you to lie in bed, but you can't do anything. You don't have any emotional ups and downs, and it's easier to relax and fall asleep. The spirit of meditation is to live in the present and let yourself relax faster. Learning to meditate can improve your sleep quality.

Practice Meditation For Sleep

I tried meditation two or three years ago. The previous article introduced the related exercises, but it didn't last. I just felt that it felt very good.

Until the last half of the year, due to more and more things to do, once the quality of sleep is not good, it will affect the subsequent series of work, so I ordered an app and began to practice with voice guidance. When I feel very annoyed, meditation practice can help me to quickly respond to emotions and get into work. Doing meditation before going to bed also makes my sleep quality very good.

Up to now, I have accumulated 37 hours of meditation, and I am slowly getting used to the above-mentioned "observing my own thoughts". I found my emotions from the perspective of a third party and really helped me to control my emotions.

Although there are many different ways of meditation practice, in fact, each step of the exercise follows a similar pattern. Here are the simple steps to share, you can also try it!

  • Find a place to sit down and adjust your posture.
  • Relax your eyes, but don't close them and open them slightly.
  • Slowly inhale with your nose, then spit out your mouth with your mouth. While exhaling, relax your muscles as well.
  • After the muscles are relaxed, use your nose to inhale and exhale, feel your body ups and downs, and focus on your breathing.
  • If you find yourself starting to go away, it doesn't matter, re-observe your breathing.

Repeatedly try a few times, you will gradually become familiar with the steps and feelings of meditation, recommend you use Headspace, or you can listen to the founder's guidance in the American talk show.

Andy Puddicombe Guides Jimmy Through a Two-Minute Headspace Me...
Headspace's Andy Puddicombe guides Jimmy, The Roots and the Tonight Show audience through a brief meditation that can be done anywhere. #FallonHeadspace
Posted by The Tonight Show Starring Jimmy Fallon on Friday, 4 August 2017

So What We Learn From Meditation

If you continue to feel annoyed in your heart, you will reduce the quality of your sleepy eyes at night, learn to stop thinking deliberately, but you can achieve relaxation, and then fall asleep faster.

Meditation is to let yourself be able to escape from the perspective of a third party by observing your emotions and thoughts so that you can "live in the moment."

Meditation can thicken the gray matter in the anterior lobe of the brain, improve your ability to control, and reduce the fluctuations caused by emotions.

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