World Sleep Day: You can literally ponder your way to a good night’s sleep



NEW DELHI: A significant proportion of the adult population suffers from sleep problems, and many of them potentially have chronic insomnia.

A growing body of medical evidence links inadequate sleep with anger, anxiety and sadness.

A study on the impact of Heartfulness Meditation on insomnia brings joy to chronic insomniacs while they remain awake to greet "World Sleep Day" on March 16, 2018.

 World Sleep Day: You can literally meditate to get a good night's sleep

Kamlesh Patel, the fourth global guide to Heartfulness, said: " Sleep is very essential to help maintain mood, memory and cognitive performance, alertness and daytime memory are affected by loss of sleep, especially when it lasts for a few nights. Meditation has become a common practice over the years and the study on its impact on the relief of sleep-related diseases is very encouraging. "

An ongoing research study at the WellSpan York Hospital, USA, to badess the impact of Heartfulness Meditation on insomnia, has shown promising results.

Twenty-eight participants diagnosed with chronic insomnia completed an eight-week study that involved the practice of Heartfulness Meditation as an intervention to help with insomnia. The Insomnia Severity Index (ISI) scores were measured before and after insomnia.

 World Sleep Day: you can literally meditate to get a good night's sleep

The average ISI scores were reduced from 20.6 to 10, 8, almost in half and the result was statistically significant (p <0.001). Interestingly, some of the patients have been able to abandon their pharmacological treatments as a result of the practice.

Dr. Raja Amarnath, senior consultant at Apollo Hospitals, Chennai, said: "In different studies, approximately 25% of adults mentioned that their sleep was not satisfactory, at least 10-15% have symptoms of lack of sleep, which affects negatively their day work, while 6-10% meet the diagnostic criteria of insomnia.Although the situation is quite alarming, there is hope beyond the medication.The results of the study on the effect of the meditation Heartfulness point to the relieving effect of meditation on sleep and sleep-related disorders. "

Positive effects of meditation on sleep Medical literature supports the practice of meditation to improve well-being, and several studies have shown that meditation can combat insomnia and improve the quality of sleep, improving health. According to the National Science Foundation in Virginia, our brain produces 50,000 thoughts per day. Ninety-five percent of these thoughts are repetitive, restrictive and a spiral of anxieties and worries about the past and the future.

 World Sleep Day: You can literally meditate to get a good night's sleep

Dr. Raja Amarnath comments: "Although the body is in Rest, the mind can not relax This is the fundamental cause of the stress that leads to sleep disorders Training our minds to meditate ignoring the thoughts brings us to the consciousness of the present and creates a balanced state within us, thus eliminating the stress. "

Relaxation response: During sleep, there is a reduction in heart rate, blood pressure, respiratory rate and minute ventilation, and there is a lower oxygen consumption and the elimination of dioxide carbon. Meditation induces similar physiological changes, except that the person remains alert although the physical body enters a state of deep relaxation.

Increase in melatonin: Meditation increases the synthesis of melatonin in the pineal gland, a hormone that regulates the natural sleep cycle. Stress inhibits the production of melatonin. The increased risk of bad cancer is related to the reduction of melatonin levels due to lack of sleep. By improving melatonin levels, meditation reduces this risk. Shortly after beginning a meditation practice, many people reported better sleep quality and needed fewer hours of sleep.

Relief from anxiety and depression: Meditation regulates the mind, directly reducing anxiety and depression. This effect is noticed in both beginners and advanced meditators. Brain waves are stimulated in the same way during meditation, relaxation and various sleep states, including deep sleep, driving alpha, theta and delta waves and reducing beta waves badociated with stress.

Positive effects on ailments that affect sleep: Meditation has shown its effectiveness in the prevention, treatment and rehabilitation of hypertension, ischemic heart disease, bronchial asthma, COPD, anxiety neurosis, depression, cancer , certain degenerative diseases and many conditions of chronic pain. Sleep disturbances are common in these conditions, which are also improved with meditation. Meditation also influences the behavioral and emotional cognitive aspects of these patients, thus improving their overall prognosis.

Meditative practices thus help to integrate brain functions, regulate the various physiological mechanisms that result in a state of mental, emotional and physical well-being.

The way of the heart: The heart improves the quality of sleep Heartfulness Meditation is a simple meditation practice based on the heart that helps with stress, exhaustion and emotional well-being. Simplified meditation techniques of Raja Yoga of Heartfulness are designed to adapt to our frantic world today, and are effective in improving sleep and quality of life when practiced regularly.

In Heartfulness Meditation, we rest our minds in our hearts with one thought, ignoring all other thoughts as uninvited guests. The regular practice of this same act trains the mind to pursue only the necessary thoughts and ignore all the unwanted ones. This results in true regulation of the mind, where the mind is guided by the heart and unwanted thoughts are reduced.

When we are stressed, it takes us longer to fall asleep and, often, sleep is disturbed. In deep meditation of the heart, we immerse ourselves deeply in the finer layers of consciousness, we lose physical consciousness and we are less affected by thoughts, emotions and stress. The dream can be instantaneous, deep and unaltered for a balanced mind that is trained through regular meditation.


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