Sleeping well is not only directly related to rest, it helps memory, concentration and is intimately connected to well-being
Gradually, physical and mental well-being has broken barriers and has become a primary problem for the population, and in this scenario, although prejudices remain, meditation is no longer seen as an activity exclusively for groups with a of life considered fitness or relaxed and continues to grow among people determined to transform their routine into a more balanced journey, betting, for example, on practice awareness (Awareness). But what about the night, is it worth trying meditation as a tool for better sleep?
The difference between guided meditation and free meditation
First, it must be emphasized that there are different dynamics, such as the guided version or not. Both aim to lead the practitioner to a state of reflection in an activity which can help reduce stress AND anxiety controltwo villains of sleepless nights.
While in the first option the meditators are guided by an instructor in charge of giving indications on each step to take, in unguided meditation, sometimes called free meditation, the meditative paths depend on them, i.e. the approach begins to depend specifically on who you are practicing because there is no guide.
Who is guided meditation best for?
It is ideal for those who are not yet very familiar with meditation, unlike the free mode which, due to its potential depth of customization, requires greater preparation and is therefore suitable for intermediate and advanced practitioners, those who already know the fundamentals and I’m more ready to deal with distractions or difficulties along the way.
The interesting point is that everyone can test and start with the wizard mode, adjusting to a new one wellness routines.
Guided meditation before bed: why bet
The bad data of recent studies contrast – and in a certain sense contextualize – the Brazilian reality of a more attentive society, but which has yet to advance in the area of well-being: the numbers of cases of burnout syndrome (Burnout) in recent years, indices of anxiety and stress and even poor quality sleep, especially among women, who are more affected by such problems.
Meditating is also a way to train the brain and work on concentration, a factor that tends to make the difference not only for those who usually face moments of anxiety, but for those who need to face a flow of thoughts before bedtime.
By choosing a guided meditation, the practitioner will not have to worry about where to start or where to bring their thoughts, they will be guided and will be able to focus more on other aspects of the experience, with the relaxation of the muscles. There are studies that suggest: people who meditate more often tend to observe better results in relation to the practice, which can contribute to relaxation by reducing cortisol and adrenaline, substances capable of altering sleep.
During rest, important hormones are released essential and make a difference to general well-being, such as serotonin. With many functions, this neurotransmitter also works together to regulate appetite, mood and anxiety.
Sleep hygiene: 4 tips for a good rest
- Avoid exercising or playing sports too late: playing sports is excellent for the body and mind, but you have to be careful, because when you perform similar activities, natural substances, such as adrenaline, are released into the body. It can be harder to fall asleep with your body and mind in this more “active” mode, including a higher heart rate from the practice. The advice is not to train so close to bedtime, but if this happens, try to create an environment conducive to sleep. calm.
- Attention to food: stimulants such as caffeine can disturb sleep or its quality as they contribute to this “state of alertness”, preventing the relaxation essential for falling asleep, the initial stage of sleep.
- Keep an eye on the circadian cycle: it is a natural biological process and regulates the rhythm of the body’s activities during the day, such as hunger, and has a high connection with brightness. That is, when passing from day to night, the biological clock is affected because, as the night progresses, cortisol, a natural substance that helps in waking up, increases and melatonin, a natural substance that helps sleep and has its peak during the night, it decreases.
- The Enemy Next Door: many people like to check social networks to end the day, however the light of the mobile phone, which usually accompanies every day, can be a bad thing and damage your well-deserved rest. If light tends to stimulate cortisol production, here it is no different and can inhibit melatonin responsible for regulating sleep. Keep an eye on your well-being and try to avoid using your cell phone before bed, as well as overhead or TV lights.
Atma, your meditation and wellness app.
Content for stress, anxiety and sleep. Click here and find out more!
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
