Guided Progressive Relaxation Technique For Sleep Using Delta Brain Waves
Can meditation replace sleep? Meditation can become a wondrous aid to promote restful sleep in a natural way and without the use of drugs. If you suffer from insomnia or tend to have a restless sleep that doesn’t make you feel rested upon waking, you probably already know how much this disorder can negatively affect everyday life.
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In this guide we will find out if meditation replace sleep and how to make the most of it to sleep peacefully and learn the most effective techniques to achieve deep relaxation while answering one of the most debated questions: can meditation replace sleep?
Why can’t we sleep well? Let’s learn all we need to know about this topic.
Nowadays is so common not being able to sleep well and spend many a sleepless night. Even if sleeping is one of the fundamental parts of the cycle of life and is at the basis of man’s essential needs, our everyday life, all about frantic rhythms, crazy deadlines, and constant stressful situations is one of the main we need to ask ourselves can meditation replace sleep?
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So, can meditation replace sleep? All that stress, all the tension, and all the anxiety we gather and collect during daytime are like striking back when we try to fall asleep when we finally try so hard to disconnect from our day and find a moment of stillness, calmness, and peace.
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At first, we consider insomnia as something normal and we underestimate its severity but when we cannot sleep over and over again sleep deprivation shows up, and lasting deprivation of sleep can lead to serious imbalances both physically and mentally.
I am asking, can meditation replace sleep, well, you probably know that fighting insomnia is not easy. In fact, the remedy depends a lot on the triggering causes, which can be both physical and (in most cases) psychological: thoughts that keep us awake, problems that require a solution to which we are not yet arrived or situations to which there seems to be no way out.
Meditation acts mainly on the mental and psychological side of insomnia, inducing our mind to calm thoughts and signaling to our body that it is time to let go and relax for the night. Meditation is amazing to fight insomnia back as it helps us disconnect and unwind but can meditation replace sleep?
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It goes without saying that the key to being able to sleep well is relaxation, but those who find themselves in these situations cannot always reach the state of tranquility necessary for a good restful sleep. Indeed, the anxiety of not being able to sleep often creates a vicious circle that further fuels the problem.
Sleep vs. meditation: what’s the best option?
What’s best between sleep and meditation? What’s the best activity to rest and rejuvenate? Let’s start by saying that meditation and sleep are two different things. Sleep is an activity that aims to restore your energy while your body heals, meditation has a specific important goal: meditation is the practice you need to eliminate stress, anxiety, and tensions, those elements that make you feel tired in the very first place. But let’s go back to the main question.
Guided Progressive Relaxation Technique Using Delta Brain Waves
Can meditation replace sleep? Can you meditate instead of sleep?
This might sound like a very easy yes or no kind of question as to whether “can meditation replace sleep” but it’s not! Because yes, meditation is a wonderfully powerful, and effective tool to help you sleep, relax and unwind not only at the end of your day and right there before going to sleep but replacing long hours of sleep? Is this possible?
Sleep is very important and a huge foundation of a healthy balanced life but let’s focus on something in particular. How often, after waking up, you feel even more tired than the night before and even more stressed and anxious about the brand new day?
This mix of feelings and these sensations are what can basically ruin our entire sleep experience as the quality of our sleep. Starting our day on the wrong foot, with tension, stress, and feeling tired can lead us to live our day in a negative way. What happens right after a meditation session? How do we feel? Relaxed, more in tune with ourselves, refreshed, and calm. How different are these two kinds of experiences?
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Meditation is a practice that can give us a deep relaxation both in our bodies and our minds. Sleep is good and necessary for our bodies but let’s consider something else. Some emotions and feelings like stress, anxiety, racing thoughts, and so on, these emotions are the ones that can generate some tension in our bodies while sending more and more signals we get as physical symptoms.
This is a very important aspect of how to prepare our body and mind so we understand the question of can meditation replace sleep
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If we are able to manage and handle our feelings and our emotions we will definitely feel more and more relaxed body and mind.
How the body reacts to this replacement
The most difficult thing is for the body to adapt to this new way of resting. You can start with something as easy as 10 minutes of meditation and then increasing as time passes by and you learn how to master your practice.
When you are exploring the concept of “can meditation replace sleep”, the body has to get used to this brand new approach but after a while, it will definitely adjust while you are going to enjoy all the incredible benefits of meditation that go way beyond sleeping and will involve all areas of your life!
How to replace sleep with meditation: how to start
Learning how the idea of can meditation replaces sleep, replacing sleep with meditation can sound tricky at first but following these steps you are going to truly live it as a journey. As a step by step, breath by breath process able to help you disconnect and reconnect with yourself from a place of positivity, calmness, and harmony.
Easy steps to enhance your sleep with meditation
Prepare the room
The environment in which you sleep has a profound effect on the quality of your sleep: a room that is too hot can make the difference between a night of restful sleep and a restless night’s sleep, as our body operates a process called thermoregulation on a 24-hour circadian cycle. Lowering your body temperature at night helps you fall asleep better, while the increase in temperature signals the body to move.
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Light sources are another very important aspect, as they affect our sleep and wake cycles: if you have the habit of keeping the shutters open during the night, try closing them or getting blackout curtains. You will notice the difference! The location of your bed can also play a significant role in your comfort.
In summary, before going to bed make sure that the room you sleep in has the following requirements:
A temperature ideally between 45 and 60 degrees. The ability to create total darkness by closing shutters, using blackout curtains, and turning off or covering any light-emitting devices.
A comfortable and well-positioned bed. If you wish, you can also help yourself with aromatherapy by placing an essential oil diffuser in the room.
Position
The ideal position is not easy to find: habits, size, pain, and physical condition are all factors that influence it, so each person has their own favorite posture.
A comfortable position at the beginning can be uncomfortable after a few minutes – so look for one that you know you can keep for a long time without getting bored. Ideally speaking, the most comfortable position is the supine position, with the hands in the lap or resting on the thighs: in this way, the body is stretched out on its wider side and the hands rise and fall with the respiratory rhythm, inducing a sense of relaxation even in the rest of the body.
If this position is not congenial to you, you can always choose another one. But remember, in our discovery process as to the question “can meditation replace sleep” understand that the more natural and relaxed you are, the easier it will be to maintain relaxation.
No muscles should be strained, squeezed, or bent. If you feel the need to change position while you are falling asleep, try to do it as slowly as possible and following the rhythm of your breathing, without forcing it or breaking it.
For some, it helps a lot to visualize positive places and experiences, such as a beach, a forest, or even just the feeling of being lying on the grass: if you think this can help you, try to focus on the feelings of pleasure you would experience if you were really in that place adjusting the rhythm of the breath accordingly.
Breathing
Breathing is the most important phase of this meditation for sleep: in normal sleep, breathing gradually slows down to become regular and deep. It is usually a natural process for someone trying to fall asleep, but we will try to do it consciously.
Begin by mentally analyzing your body to identify areas of tension. Make a mental note of which parts of your body feel tenser than others. Now take a deep breath. Breathe out slowly, expelling any tension.
Once you are even slightly relaxed, begin to slow down the pace of your breathing: slower and deeper, but without straining it excessively. Now is the time to free your mind to sleep.
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In order to understand how we learn to sleep better when we ask the question, can meditation replace sleep? Notice how your body feels: where is today’s tension stored? Focus your attention on the part you feel most tense. Focus on a small area, inhale deeply and then let go of that tension as you exhale.
Notice where your body feels most relaxed. Let that relaxed feeling build with each breath. Spread it to all your muscles, expanding it with your breath. Feel the tension slowly subside as the calm spreads.
Now start counting slowly from one to ten, feeling the feeling of calm and relaxation that amplifies after each number. As you count, you will fall into deep relaxation. Now you can allow your mind to fall asleep in a pleasant and restorative sleep.
How to meditate in bed to replace sleep with meditation: 5 easy exercises
Here are 5 simple meditation exercises that will accompany our relaxation. Easy to implement that will make the difference for our rest. Now we can find out how to meditate in bed.
Bodyscan Meditation
Let’s sit on the bed, close our eyes. Let’s focus on listening and perceiving the sensations that come to us from the body. Let’s try to feel the contact of the feet with the ground, then we go up along the legs, pelvis, torso, neck, head. We welcome tension and discomfort with kindness and benevolence.
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Gratitude and Appreciation
Once comfortably lying in bed and in the dark, let’s think about three good things that happened during the day. Small things are enough: a nice gesture from a colleague, the smile of a merchant, a nice sentence read in a book. Thinking back to pleasant moments allows us to relive the joy they aroused in us and to appreciate the positive side of life.
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Sweetness Towards Those We Love
Right before sleep, let’s sit on a pillow, focus on breathing, we close our eyes, and think intensely about someone we really love. A relative, a friend, a parent. Let’s focus on perceiving the warmth, lightness, tenderness, kindness, and freedom that this imagines arouses within us and in our hearts.
Affirmations For Relaxation
With our eyes closed, breathing gently, we think of two words that relax us particularly, one at a time. The affirmations could be gratitude, peace, love, kindness. Let’s repeat them until you fall asleep.
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Let’s close our eyes and imagine a ladder, the latter can be found anywhere: at sea, in the clouds, in the woods, etc. Let’s breathe slowly and imagine walking up one step after another, let’s count them starting from number 1.
At the end of the meditation, we will be invaded by a sweet feeling of calm and relaxation that will lead us to deep relaxation. This will allow our mind to feel even more relaxed and rejuvenated than when we fall asleep and spend long hours sleeping.
In short, meditation is able to reconcile our beloved and sweet rest, a deep relaxation body and soul that is amazing to help us feel energized, ready, and focused to face the brand new days.
Can meditation replace sleep like we think it can? Meditation, besides being a restorative practice can become an intimate self-love appointment between us and our being; a cuddle, a useful and comfortable practice that can give us a peaceful and rejuvenating rest while giving ourselves a chance to connect with our soul as a whole new level. Namaste
