Insomnia is not just a lack of sleep at night. It is a mental disorder that can make the process of sleep as well as the hours of waking up extremely difficult for an individual. It can be short-term insomnia (acute) or long-term insomnia (chronic).
Insomnia symptoms may include:
- Trouble falling asleep at night
- Frequent waking up during the night
- Waking up too early in the morning
- Not feeling well-rested after a night’s sleep
- Daytime tiredness or sleepiness
- Irritability, depression, or anxiety-like symptoms
- Difficulty paying attention, focusing on tasks, or remembering simple tasks
- Increased errors or accidents throughout the day
- Ongoing worries about sleep
It is advised to visit a sleep doctor as soon as possible to get an accurate diagnosis as well as a treatment plan that might or might not include medication.
However, research has shown that meditation and regular chanting of mantras can lead to a peaceful sleep. In order to help with this, the Happy Chant App is a well-known resource that has proven to be accurate and research-backed in this realm. Happy Chant is a revolutionary app designed to help people improve their lives through pleasant mindfulness techniques, such as meditation and chanting of mantras.
A step-by-step meditation guide for coping with Insomnia
The following is a step-by-step guide is made by an accredited meditation teacher from the Happy Chant App suggesting a 10 minutes slot to perform before heading to bed. If performed regularly, it can help achieve a sound sleep.
- Be Cosy and Comfortable
When we start a pre-sleep meditation session, the very first thing to take care of ourselves. Be sure you feel comfortable, wear something you feel cozy in, organize your pillows or the setting in order to sit or lay. Adjust the temperature and stop for 30 seconds to check in with yourself: do you feel comfortable? If the answer is yes, you can go on to the next step.
2. Reset the space and your environment
The second step on your path to a calm sleep is about clearing the space from distractions. Be sure that all distractions are out of reach, including your phone, the television, or any source of noise. Just reset your space making it cozy, calm, and safe.
- Sit and Breathe
Focus your mind on inhaling and exhaling, tune into the rhythm of it. Feel the natural flow of breath and notice your body movements: you should feel a sensation of full connection with yourself, from your tiptoes to your heartbeat. Inhale for 3 seconds, hold one moment and exhale for another 3 seconds. Repeat this process 5 times.
- Meditate a Mantra 108 times
Choose a piece of relaxing background music and a Mantra. Now repeat it 108 times – you can use the digital mala of Happy Chant to make the count easier. If you decide to use HappyChant App, don’t forget to choose the background music (relax is the one we suggest) and to set the speed of the guiding voice as slow or normal. Don’t rush too much: as you’re heading to bed, slow yourself down. It’s the end of the day and you deserve this 10 minutes to reconnect to yourself.
While you’re repeating the mantra, try to feel the vibrations you’re producing by pronouncing the words: they’re extremely healthy for your mind and your body, as they help produce some brain waves which turn the “sleep mode” on.
- Thank Yourself and Your Body
You’re about to finish your meditation session: take yourself gently back to reality and after a couple of deep breaths, take a moment to check how you feel. Notice if you feel relaxed and relieved, thank yourself for gifting your mind and body with this quality time meditation. You’ve been compassionate and kind to yourself.
Talking to an expert can help you deal with the stressors in your life and also help you with some relaxation techniques. Click here to visit the MHT Directory where you can find the expert you are comfortable with!
References 1. WebMD 2. Mayo Clinic Picture Credits Spring Air