Aiding sleep Part one — meditation
The last thing anyone who doesn’t sleep well needs — especially if it feels like you’ve tried ‘everything’ — is a list of all the health risks a lack of sleep presents. As an accredited health practitioner and yoga-therapist (and someone who has had chronic insomnia!) I’m here to share some positive, powerful advice and suggestions to consider for sleep, drawing on years of studying health science, herbal medicine, yoga and meditation.
First thing I do want to emphasise is that it’s more common than we think; about 60% of people report at least one sleep symptom occurring three or more times per week, Professor Robert Adams a spokesperson for the Sleep Health Foundation states.
So, what is one method that costs nothing and easily accessible to assist with sleep problems? Meditation.
Meditation has been made popular in our modern age through technology and Apps. However, meditation is an ancient Eastern technique, developed through various cultures over thousands of years, as a process of transcending the waves of the mind.
The relaxation response, opposite to the stress response, is brought about through meditation whereby the heart and respiratory rate slows and cortisol levels drop (Anna Giulia Bottaccioli et al., 2020). Along with this, melatonin (the ‘sleep’ hormone) increases (Tooley, et al., 2000). This modulating of cortisol and melatonin helps to regulate our body’s circadian rhythm and sleep-wake cycle, aiding our ability to sleep.
Research shows that mindfulness meditation (to be practiced daily) was useful to remediate moderate sleep problems and sleep-related daytime impairment (Black et al., 2015).
Another study looked at meditation potentially decreasing sleep needs, stating that it seems plausible for increased alpha or theta brainwaves brought about in meditation to be restorative in some manner, perhaps in ways similar to non-REM sleep (Kaul et al., 2010). This may be particularly useful for those not able to get their required amount of sleep at night.
What is mindfulness meditation?
Generally it involves deep breathing and awareness of body and mind. The goal is not to stop the thoughts (that will never work) but become comfortable witnessing the thoughts. When thoughts come up try not to ignore or suppress them, observe, remain calm and use steady long deep breathing as an anchor. The practice of returning to breath and refocusing on the present, over and over, is the practice of mindfulness in meditation.
There are many methods to meditate and mindfulness-based appears to be the most clinically backed, but that’s not to say other styles won’t work for you. These are other methods based on ancient yogic principles;
• Mantra
Man = mind, tra = tool/ vehicle (loosely translated from Sanskrit).
The repetition, or japa, of sound and chanting to focus the mind.
• Prānāyāma
Prāna = life force, āyāma, = to control (loosely translated from Sanskrit).
Utilising breath control and regulation to still the mind/ thoughts, and also alter the nervous system into a parasympathetic state (rest & digest) via the vagus nerve.
• Trāṭakam
Trāṭak = look, gaze (loosely translated from Sanskrit).
Involves gazing into a candle flame, single point, mandala or other meaningful and spiritual image/ object, to increase ability of concentration.
In general, a moving yoga practice is believed to benefit the ability to proceed into meditation; the very practice of yoga traditionally is that of an 8 fold path whereby Asana (shapes/ poses/ seat) is just one of eight and is utilised to prepare the body for Pratyahar (withdrawal of senses), Dhāraṇā (one-pointed concentration) and Dhyāna (deep meditation).
Increased time and consistency of meditation practice will generally elicit improved results. My suggestion is to start with 3 minutes per day and build to 11/15/20mins.
Remember though folks, you’re unlikely to see results if you don’t do the practice consistently.