Relaxation music for sleeping and healing tonight with black screen

Meditation music: If you have trouble falling asleep at night, you’re not alone. About 35 to 50 percent Trusted Source of adults worldwide regularly experience insomnia symptoms.

For many people, sleeping difficulty is related to stress. That’s because stress can cause anxiety and tension, making it hard to fall asleep. In some cases, stress can simply worsen existing sleep issues.

Relaxation music for sleeping and healing tonight with black screen

Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.

See on to learn about the different types of meditation for sleep and how to meditate for improved sleep. We’ll also look at the benefits and possible risks.

How can meditation help with sleep?

When you meditate, a variety of physiological changes occur. These changes initiate sleep by influencing specific processes in your body.

For example, in a 2015 study published in JAMA Internal MedicineTrusted Source, researchers analyzed how mindfulness meditation affected 49 adults with moderate sleep issues. The participants were randomly assigned 6 weeks of meditation or sleep hygiene education. At the end of the study, the meditation group experienced fewer insomnia symptoms and less daytime fatigue.

meditation music:  Relaxation music for sleeping and healing tonight with black screen

According to the researchers, meditation likely helps in several ways. Sleep problems often stem from stress and worry, but meditation improves your relaxation response. It also improves control of the autonomic nervous system, which reduces how easily you’re awakened.

Meditation may also:

increase melatonin (the sleep hormone)
increase serotonin (precursor of melatonin)
reduce heart rate
decrease blood pressure
activate parts of the brain that control sleep

Your body experiences similar changes in the early stages of sleep. As a result, meditation can promote sleep by initiating these changes.
How to meditate

Meditation is a simple practice that can be done anywhere, anytime. You don’t need special tools or equipment. In fact, the only thing you need is a few minutes.

However, establishing a meditation routine takes practice. By making time for meditation, you’ll be more likely to enjoy its benefits.

Here are the basic steps of meditation:

Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down is preferable at bedtime.
Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
If a thought pops up, let it go and refocus on your breathing.

As you try meditation for sleep, be patient with yourself. A meditation practice is just that — a practice. Start by meditating for 3 to 5 minutes before bed. Over time, slowly increase the time to 15 to 20 minutes. It’ll take time to learn how to quiet your mind.

Relaxation sleeping sound:

Let’s look at specific meditation techniques that tend to work well for sleep and how to do each one.
Mindfulness meditation

Mindfulness meditation involves focusing on the present. It’s done by increasing your awareness of your consciousness, breathing, and body.

If you notice a thought or emotion, simply observe it, then let it pass without judging yourself.
How to do mindfulness meditation

Remove all distractions from your room, including your phone. Lie down in a comfortable position.
Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.
Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
Notice your breath and body. If a body part feels tight, consciously relax it.
When a thought comes up, slowly return your focus to just your breathing.