Your Cart


illustration woman sitting crossed legged in meditation on a yoga mat

Meditation and the effect on your sleep.

Regardless of the time of day, the benefits of meditation are many and range from physical and mental to health and emotional. From improved focus to lower stress levels, meditation is an incredibly effective practice that can transform your life.


Sleep problems such as insomnia are often not taken seriously according to how serious they are to health. As a society, we are often blind to the critical effects lack of sleep has on our health and well-being. While we often don't want to do without our so-called "necessities of life" such as coffee, wine, beer, or exercise, a night without sleep is not considered something serious.


As we become accustomed to a lack of sleep or a poor quality of sleep, the effects of the lack of sleep continue to negatively affect our mind and body, in both noticeable and non-noticeable ways. From heart disease to obesity, and under-sleeping have been shown to be associated with a wide range of medical conditions.


Fortunately, meditation may be the key to moving from disrupted sleep cycles to healing through sleep. The use of sleeping pills and other medications can be reduced as your body's natural sleep rhythm returns and the quality of your sleep improves.


How meditation improves sleep.

Meditation affects our sleep quality in several ways. Meditation calms the nervous system, which helps to reduce our body's stress level, allowing for deep and more restful sleep and activate the parasympathetic nervous system helping us to improve our digestion and create regular and calm breathing.


Due to our often hectic everyday life and fast-paced culture, we force our nervous system to be in survival mode for longer periods of time, longer and more often than is healthy or necessary. This strains our physical body and drains us of energy.

Meditation is a way to press the RESET button and force ourselves back into a natural relaxed state.


How can you meditate before going to sleep.

Depending on how you feel during the day and what you prefer, you can choose different ways to meditate. Meditation is a very individual practice. Some prefer guided meditation, where a narrator's soft and soothing voice carries you through to physical relaxation. Others prefer to play meditative music to achieve deeper states of calm, and others do focused attention meditation, shutting off the outside world. There are countless ways to meditate; from ancient Buddhist techniques to modern variations.


So how do you do it.

Choose the meditation technique you feel suits you. Try different techniques over a week or a month to discover what works for you.


Choose a simple technique.

A simple technique to start with might be to set aside 10-20 minutes each day and then lie or sit with your eyes closed, with focused attention on one thing - such as the inside of your hand, the sound of your breath, the feeling of the breath moving in and out of your nostrils or the inside of your eyelids. Regardless of the focal point, this technique calms the nervous system and allows for improved REM sleep. It is especially useful if, despite a full night's sleep, you wake up still feeling tired.


Make rituals around the habit of meditating.

You achieve the best effect by creating a meditation habit, creating a fixed evening (or morning) routine. Make sure not only to make the meditation itself a routine, but also create some routines around your preparation for meditation, in this way, you're telling yourself, mentally as well as physically, that you are going to meditate and over time the body will already prepare here, that way you can get so much more out of your actual time sitting in meditation. A routine ensures that you do not have an abrupt transition from a perhaps chaotic and busy day to a sedentary meditation.


Create a calm space for yourself.

Make sure to turn off phones and computers, and sit or lie somewhere where you can be undisturbed. Especially as you start your meditation practice this is important, if you keep at it, you will find that perhaps over time, you will be able to meditate in more turbulent surroundings as well.



In just a few days, with a meditation practice, you can experience a huge shift in your ability to achieve a sense of calm and to maintain that calm throughout the night.


Try it, and let me know how it goes?


READ MORE: Do you get enough sleep

READ MORE: Fundamental meditations techniques

Grab the FREE guide - 5 Steps to Better Sleep.

    Join the Newsletter, you can unsubscribe at anytime. I respect your privacy.

    Disclaimer

    The information found in this blog post is for general informational and educational purposes only and should not be considered a substitute for a health professional's advice. If you are struggling with health issues please seek professional help. The use of any information provided in this blog post is solely at your own risk.


    You'll also love...

    woman meditating outdoors on a yoga mat
    8 easy ways to make sitting sill in meditation achievable.
    The most difficult thing about trying to meditate is to have to sit still. Most people think that quieting the mind is a challenge. But the reality is that you do not need a completely quiet mind to meditate, you need to be present, aware, mindful, w...
    Read More
    illustration woman sleeping in bed
    Do you get enough sleep?
    If you feel tired in the morning when you wake up, it is usually due to one of two things; you have not slept long enough or the quality of your sleep has not been good enough.Sleep plays a huge role in your overall well-being, and as adults, we need...
    Read More
    multiple crystal stones
    9 powerful crystals for emotional health.
    Please note that you can also download a FREE PDF with this blog post at the end of the post!Crystals have always been a favorite of mine to work with. There is just something about stones, the heaviness, the feel, and when it comes to crystals the a...
    Read More
    a yin yang symbol cut into into the grass
    Yin and Yang
    In the West, knowledge of the concept of yin and yang, and yin and yang energies may not be so widespread.Yin, the moon energy, the passive, calm, and nourishing energy, and Yang, the solar energy, the active, moving, and uplifting energy. Many do no...
    Read More

    Author Mette Rosenqvist


    she/her

    With 10 years of supporting women release and manage emotional and physical pain to achieve optimal health, Mette is the seasoned coach and blogger behind MeRoyoga, a Holistic Health website. Dedicated to empowering women of all ages and backgrounds, her work is based on cultivating mind-body awareness and self-regulation through compassionate inquiry. As a Multi passionate coach, Mette incorporates several healing modalities to create bespoken sessions prioritizing inclusion, meaning, and accessibility and thrives on helping women discover all the choices available to them so they can build trust and safety in themselves, and move through life present, centered, and empowered.




    The latest Blog Posts

    illustration mandala text samadhi
    How to incorporate Samadhi (enlightenment/surrender) the eight limb of the Yoga Sutra into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?” This article includes a short introduction to the principles of Samadhi + journal prompts +...
    Read More
    illustration mandala text dhyana
    How to incorporate Dhyana (meditation) the seventh limb of the Yoga Sutra into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the principles of Dhyana + journal prompts +...
    Read More
    Woman doing a breathing exercise
    BOX breathing 4x4 (Sama vritti) exercise.
    Sama vritti (box breathing) is a basic Pranayama exercise that, as one of the balancing breath exercises, teaches you to focus on your breath and balance your nervous system.It is a simple exercise with a focus on making your inhalation and exhalatio...
    Read More
    close up woman holding phone and laptop on table
    5 simple guidelines for taking better breaks at work (to achieve success!).
    Let me tell you what the key to success is - Breaks!In a world where the mantra "sleep when you're dead" is worn like a badge of honor, it can be hard to insist on your right to take breaks, both for yourself and for others.Yet, what if ...
    Read More
    illustration mandala text dharana
    How to incorporate Dharana (focused concentration) the sixth limb of the Yoga Sutra into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the principles of Dharana + journal prompts + ...
    Read More
    illustration of the biofield
    A guide for skeptics - myths about energy healing.
    You have probably heard the words "energy healing" or "sound healing" from time to time. But what exactly is it? And what does that mean? There are as many myths and misunderstandings about energy healing as there are practices for it...
    Read More
    illustration of woman in meditation
    Why balancing the Chakras is important to you!
    Although talking about chakras might seem quite esoteric and exotic, they are in fact actual biological areas in your body, and not just an abstract idea.The chakras are central locations in your body where there is a greater concentration of hormone...
    Read More
    illustration mandala text pratyahara
    How to incorporate Pratyahara (sense mastery) the fifth limb of the Yoga Sutra into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?” This article includes a short introduction to the principles of Pratyahara + journal prompt...
    Read More
    illustration of woman meditating
    A powerful exercise for unlocking the unconscious mind.
    Please note that you can also download a FREE PDF with this exercise at the end of the post!Being able to decipher what is going on in your body is a prerequisite for personal development and self-discovery. The ability to have introspection (to know...
    Read More
    woman looking out of a window
    5 hidden procrastination triggers and how to mindfully fix them.
    I admit it, I am the Queen of procrastination. Which is funny because when I have to, aka is pressed for time, or simply make the decision to do something. I can work nonstop for hours at high intensity and get things done in a very short time. I hav...
    Read More
    woman sitting in the garden journaling on laptop
    Journaling for Spring - Reflections and Renewal.
    As Spring slowly unfolds, take some time to tap into the theme of new beginnings, and renewal.Through the quiet, dark, and cold months of winter, you have had time to relax, restore your energy, and reflect on your journey so far. As spring approache...
    Read More
    illustration mandala text pranayama
    How to incorporate Pranayama (breathing exercises) the fourth limb of the Yoga Sutra into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?” This article includes a short introduction to the principles of Pranayma + journal prompts &...
    Read More
    multiple crystal stones
    9 powerful crystals for emotional health.
    Please note that you can also download a FREE PDF with this blog post at the end of the post!Crystals have always been a favorite of mine to work with. There is just something about stones, the heaviness, the feel, and when it comes to crystals the a...
    Read More
    illustration mandala text asana
    How to incorporate Asana (yoga postures) the third limb of the Yoga Sutra into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the principles of Asana + journal prompts +...
    Read More
    woman meditating outdoors on a yoga mat
    8 easy ways to make sitting sill in meditation achievable.
    The most difficult thing about trying to meditate is to have to sit still. Most people think that quieting the mind is a challenge. But the reality is that you do not need a completely quiet mind to meditate, you need to be present, aware, mindful, w...
    Read More
    close up woman performing nadi shodhana
    A quick fix to balance your nervous system - Nadi Shodhana.
    A quick fix to relax and balance your nervous system.There are many popular breathing techniques associated with yoga. Generally, we can divide theminto 3 overall types that can be useful for us when working with nervous system regulation.Exercises t...
    Read More
    people toasting with red wine
    10 mindful ways to decrease your alcohol consumption.
    Are you thinking of reducing your alcohol consumption? If so, please read on.Reducing alcohol consumption can have numerous benefits for both your physical and mental health, and contribute to a more balanced and healthy lifestyle. Alcohol is a toxin...
    Read More
    illustration mandala text ishvara pranidhana
    How to incorporate the fifth Niyamas Ishvara pranidhana (surrender) into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the concept of Ishvara Pranidhana + journal pro...
    Read More
    illustration of woman in a crowd
    3 surprising ways to manage anxiety.
    If you struggle with anxiety or panic attacks, you’ve probably already developed self-regulation tools to help you cope whenever you feel that anxiety is starting to rise. Having to cope with anxiety can be draining and exhausting, because you’re oft...
    Read More
    yoga mats on the floor
    My personal yoga mat cleaner recipe.
    Well, you have bought your yoga mat, and if you've been extra good, you've also actually used it!Regardless of whether you practice a more calm and relaxing type of yoga or are doing power yoga several times a week, you will find that over ...
    Read More
    creative collage image of person in meditation surrounded by energy
    The effects of sound healing on the brain, body and spirit.
    As I see it, sound healing offers a direct path to health, tranquility, and improved quality of life by working holistically with the whole body; brain, body, and spirit. Through the power of sound and vibration, singing bowls offer a way to balance ...
    Read More
    illustration mandala text swadhyaya
    How to incorporate the fourth Niyamas Swadhyaya (self-study) into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the concept of Swadhyaya + journal prompts + practi...
    Read More
    older woman smiling
    10 Benefits for Seniors when Practicing Yoga.
    Getting older is not easy for any of us. Although each passing year is a gift, the challenges associated with getting older can sometimes overshadow it. But yoga is the miracle drug that can help create the old age you dream of.It may well be that yo...
    Read More
    20 easy ways to get in touch with your inner self by drawing.
    As adults, we're often afraid to make mistakes or to be judged for our creative expressions. But drawing can reconnect us with the fearless artists we once were as children. Remember, when expressing yourself through art there are no mistakes, j...
    Read More
    illustration mandala text tapas
    How to incorporate the third Niyamas Tapas (discipline) into your life.
    NOTE If you just landed on this article please read the first article in this series first: “What can an ancient text called the Yoga Sutras do for you?”This article includes a short introduction to the concept of Tapas + journal prompts + practical ...
    Read More

    Be sure to get your FREE guide!

    Newsletter with tips and tricks for holistic living and a FREE Guide on balanced breathing.