How to meditate before bed?

Meditation before bed and to calm down

Meditation techniques, historically used more in religious traditions, are becoming common worldwide practice in today's hectic times full of stress, tension, technological progress and the associated large number of rapid changes to which they need to adapt. From the technique of silent meditation to the use of movement and sound, meditation can help manage anxiety, tension and stress, which are the most common causes of insomnia.

Other causes are, for example, remorse, depression, acute and chronic pain or itching, incorrect use of medicines that cause wakefulness or otherwise impair the quality of sleep (these must be taken no later than 5 pm, some even by 3 pm). afternoon - eg some psychotropic drugs, medicines for blood circulation, medicines for coughing, etc.), time lag and other causes.

Meditation techniques can help with non-serious causes of insomnia, for others they should only be considered as a complementary procedure for coping with given mental and other health changes.

You can read about the term meditation and how to start in the article of the same name. The types, methods and possibilities of meditation can be found here.

Calming meditation, stress meditation, anxiety meditation ... it doesn't matter what we call the meditation, the result is important. Stress, tension, anxiety are usually a chronic condition, with one or more causes, which can be well defined, but their suppression or elimination is often only partial or even impossible. To some extent, the causes of these conditions can be adapted, but this depends on many circumstances and is not a positive solution in the long run. In addition, fear is an emotion that arises in response to an imminent danger, whether real or perceived (eg I will definitely not take the exam, I will have a "window", etc., even though I have prepared for it). Fear can be innate (from animals, from darkness, from natural disasters) and learned (from loneliness, from leaving a partner, from losing a job, etc.). Anxiety is a less intense fear that is relatively easy to overcome.

The goal of meditation should be to calm the mind, to concentrate better, which in itself can lead to rational thinking, easier situation resolution, and coping with stressful stimuli.

There are review studies that have evaluated the effects and risks of meditation. The effect of meditation on anxiety and pain was especially evaluated. The risk is that meditation is performed for some purpose by people who suffer from severe manifestations of the disease, and in addition expect a positive effect of the meditation itself, without following the prescribed medication, or even seeking medical intervention itself. It is not possible to draw a clear conclusion from the review study: a low number of subjects without a control group, the existence of a large number of variables, and a lack of information on the length and intensity of meditation were evaluated. Each person is individual, it is necessary to take into account not only gender, age, constitution, possible associated diseases, and each of us can be affected not only by treatment but also by meditation in different ways.

If the stress and tension that cause insomnia in the sense of sleeplessness, poor sleep quality or sleep duration can be reduced, then sleep itself will improve. Meditation can be of great benefit in this case. However, it does not affect sleep disorders such as sleep apnea or narcolepsy. It will help you feel more relaxed and calm.

Meditation for restful sleep and meditation for calming the mind include soothing sounds, where the sound of chimes or music can be used to create a relaxing environment. The meditation itself should last from 10 to 30 minutes / day. You can choose a simple technique, such as inhale when counting to 4 and exhale when counting to 4. There are also guided meditations.
There are a number of applications that will help you with meditation.

Do not neglect sleep hygiene: do not drink fancy drinks before bed, including coffee, pay attention to choosing suitable colors in the bedroom , try to go to bed at the same time and get up at the same time if possible, put away electronics for 30 minutes before bed, do not watch TV in the bedroom. You can try one of the over-the-counter herbal or homeopathic remedies. If all the selected methods are ineffective after a few days, it is necessary to seek the help of a doctor.

She wrote the article for you on September 18, 2021: Mgr. Radka Brichcínová

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