Here’s how meditation can improve sleep quality and combat insomnia

In this era of technology and consumerism, one of the things hard to get is a good night’s sleep. We find ourselves tossing and turning in bed, unable to sleep, despite having a long and tiring day. The cycle often begins with us watching TV or scrolling through our phones late into the night, hoping to relax, but instead, ending up painfully awake. Some of us have become so used to the noise that we leave our phones on for the background sounds. For many of us, this means a continuous battle with insomnia.

Insomnia affects many people. It is known to leave people feeling tired and irritable during the day. It is a sleep disorder caused by a number of physical or physiological factors, poor sleep hygiene being one of them. Interestingly, one simple yet very effective solution to improving sleep quality and combating insomnia is meditation.

By incorporating meditation into our routine, we can train our minds to let go of stress and distractions. “Mindfulness meditation is just one of a smorgasbord of techniques that evoke the relaxation response,” says Dr Herbert Benson, director emeritus, Benson-Henry Institute for Mind Body Medicine. Here, Dr Benson states that mindfulness meditation is one of many techniques that can trigger the body’s natural relaxation response, which helps promote relaxation and better sleep. By practicing mindfulness meditation, we can calm down and reduce stress, things that can help us fall asleep easily.

So, join us as we explore how meditation can enhance our sleep quality and how it can help break the cycle of sleepless nights.

Boosts melatonin levels

Did you know that meditation can increase the production of melatonin? Melatonin is a hormone that plays an important role in regulating the sleep-wake cycle. It signals to the brain that it’s time to sleep, helping to promote feelings of drowsiness. Research has shown that meditation can boost melatonin production. By practicing meditation in the evening, you can help your body naturally release more melatonin. This offers a simple way to support healthy sleep patterns and improve overall sleep quality.

Keeps overthinking at bay

So often we find ourselves lying in bed, our minds overthinking. A lot of us start by thinking about something silly we did in the past, maybe a cringe-worthy costume we wore at a party or an awkward conversation we recently had. And before we know it, we’re thinking about mistakes we’ve made, decisions we regret or the consequences of past actions still affecting us. This constant cycle of overthinking is one of the main causes of insomnia. It keeps us awake and restless, unable to rest and unwind.

Meditation can be helpful in breaking this cycle. Ruminative thoughts often arise from stress, anxiety or worries—mindfulness meditation teaches us to acknowledge these thoughts without letting them take over. Instead of getting caught up in them, meditation encourages us to observe them by creating a distance. With regular practice, meditation can even train the brain to stop focusing on these thoughts altogether, making it easier to fall asleep.

Counters the effects of cortisol

We live in a world that often feels overwhelming. Whether we want it or not, stress has become a constant companion and it affects almost every part of our lives and hampers our wellbeing. One of the most common ways stress affects us is by interfering with our sleep, leading to insomnia.

When we’re stressed, our bodies release the stress hormone cortisol. This hormone tends to leave us wide awake at night, unable to relax. Meditation can be a powerful tool to combat this. It helps lower stress by activating the body’s natural relaxation response, which counteracts the effects of cortisol. Practices like deep breathing and mindfulness calm the nervous system and promote peace.

By making meditation a part of our routine, we can surely reduce stress and sleep better.

Releases physical tension

Another wonderful way in which meditation can help combat insomnia is through relaxation. Meditation is known to relax both the body and mind, which is essential for falling asleep. Meditation practices, such as progressive muscle relaxation, nidra meditation or guided breathing, are designed to release this physical tension. These help ease the tightness in our muscles and allows our body to relax. When our body is relaxed, our mind also feels calm, making it easier to unwind and prepare for sleep.

With regular practice, meditation can indeed become a powerful tool in overcoming insomnia.

Builds healthy sleep routine

Many of us struggle to maintain discipline in our schedules. We’re often so exhausted from our daily chores and responsibilities that we forget to prioritise our wellbeing and rest. Regular meditation helps build a healthy sleep routine. Just as we create habits for waking up and getting ready in the morning, meditation too can become a part of our nighttime routine.

Meditation signals the body that it’s time to wind down and prepare for sleep. Creating this pre-sleep routine can help train our brain to connect meditation with rest, making it easier to fall asleep.

Meditation is a powerful tool that can help combat insomnia and improve sleep quality. Whether you struggle with falling asleep or staying asleep, incorporating meditation into your routine can help you enjoy a more peaceful, restful night.