Newsflash…meditation can help you relax and decrease stress! I know, a little punchy but unless you’ve been spending your days in a bunker it’s pretty common knowledge that meditation can indeed help you get a better night’s sleep. The challenge? Few people put it into practice. Here are some simple tips on how to meditate effectively and get that much needed restful sleep to boost your daily productivity.
Before we get to the tips though, let me provide a refresher course on the four types of brain waves that your mind experiences through the day and into the night;
1. Beta – These are active brainwaves that land between 13 and 60 pulses per second. They occur when you are scared, agitated, tense, stressed, or angry.
2. Alpha – These are fairly relaxed brainwaves at around seven to 13 pulses per second. They occur when we are awake, but calm.
3. Theta – These are slower brainwaves at four to 7 pulses per second. They occur when you are going to sleep.
4. Delta – These brainwaves only emit a pulse of 0.1 to 4 per second and you enter this state when you are in a deep, paralytic sleep.
By understanding these brain waves, you can also understand something about insomnia. If you go to bed when your brain is working in beta waves, there is no way you will be able to go to sleep anytime soon.
The key is to be able transition to theta state so the drowsiness takes hold and you’re well on your way to going to sleep.
Let’s begin, shall we;
Begin by focusing on your breathing. You want to slow down your breaths, but also make sure you are breathing in deeply and exhaling slowly. When you go to bed, try sitting up either in bed itself or in a comfortable chair and start just by thinking about your breathing. Then, follow these steps to get started with meditation.