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Sleep Better with these 5 Meditation Tips

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Posted: Jul 24 2018

When most of us think of sleep problems, we immediately think of insomnia.  But many people who can fall asleep easily, also are unable to achieve a deep or peaceful slumber and wake up feeling irritable, tired, unable to focus, etc.  So if you also have trouble with sleeping, you're not alone.  Check out these 4 tips that will help you get the deepest, most restful sleep possible.

 

1. Create a calming space

At least 1 hour before bed, try not to watch TV or interact with your electronics (yes, that includes your phone and alarm clock!).  The light from our electronics signals to our brain (like morning and night) that it's time to wake up.  Instead, listen to music or read a book so your body knows that your bedroom is for sleeping only.

 

 

2. Breathe in

According to Medical Daily, breathing practices can help combat stress, anxiety, and insomnia.  The breathing creates a physiological relaxing effect on our body.  They recommend this exercise:

Exhale completely through your mouth, making a whoosh sound.
Close your mouth and inhale quietly through your nose to a mental count of four.
Hold your breath for a count of seven.
Exhale completely through your mouth, making a whoosh sound to a count of eight.
This is one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

 

3. Add Aromatherapy

Using essential oils like lavender, ylang ylang, or chamomile can create a calming effect on our busy mind.  Just apply them on our trigger points and inhale deeply.  We especially love this set by Bamford.

SHOP Aromatherapy >>

 

 

4. Choose a focus

Another tip is to count down or choose a positive word while you breathe in and breathe out.  This positive word should be a word that brings you peace.

 

5. Give yourself 15 minutes

If you can't fall asleep after 15 minutes, get up and read a book.  Head back to bed when you start to get sleepy.

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