Where does sleep go when we finally finish eating, doing the dishes and slide under the covers? Probably not far, because it comes creeping back once we are at work the next day. Headaches, neck pain, back pain, muscle stiffness and digestion problems usually follow it as well. If you relate to this, know that you are not the only one. Millions of Americans suffer from different symptoms of insomnia.

Studies show that meditation not just helps you calm your mind, it also helps to restore the proper balance of brain waves that induce good quality sleep at the right time. Meditation is the smarter way to say goodbye to daytime fatigue, lousiness and sleepiness too. It has a fantastic regenerative effect that helps you calm your anxieties and get a grip on depressive thoughts.

The best way to tackle sleep deprivation is guided meditation for sleep. A little improvement of sleep hygiene and behavior modification can help you achieve sound sleep regularly. Sleep meditation is a holistic approach that can address all the symptoms of insomnia, including irritable bowel syndrome or IBS.

Meditation helps cure insomnia says a Harvard study

A group of scientists from Harvard conducted a sleep meditation research on 49 middle-aged individuals with sleep problems. The researchers divided them into two groups. They taught one group how to practice sleep mediation, and they used the other group as control. The group that practiced mindfulness meditation for almost six weeks found it much easier to fall asleep at a fixed time and experienced a much better quality of sleep.

The results were astounding, but not unexpected. The best kind of mediations helps in inducing relaxation. They reduce the levels of anxiety and stress hormones in the body. Meditation also increases the levels of melatonin or the sleep hormone in our body. It helps to reduce beta waves that keep us alert and worried. It induces more alpha and theta waves to help us sleep.

The best way to elicit a quick and efficient relaxation response in your body is to follow this two-step process:

i. Focus on something pleasant: it can be a good memory or something as simple as words like "happy," "relax" and "peace." You can say, "Breathe calm in and breath tension out” in a soft voice matching the rhythm of your breathing. You can also choose a particular sound. We recommend “Om” in a soft volume and match your breathing with the rhythm.
ii. Just relax: relaxing is very important. Do not focus too much on an artificial breathing rhythm. Let your body relax and let your muscles unwind. The first step calms the brain and the second phase calms the body.

For the first few days, you might find your mind wandering. Do not struggle. It helps to let your mind walk on its own for a few minutes. Bring it back to happy thoughts and focus on breathing by manipulating your thought process. It is essential not to struggle during the process. There are plenty of peaceful meditation tracks and guides you can find that will help you fall asleep in a jiffy.

Author's Bio: 

Barrack Diego is a freelance content writer.