Meditation for Insomnia: A Double-Edged Sword
Is meditation beneficial for insomniacs?
Though many people turn to meditation as a solution to stress and anxiety, it can also greatly improve one's ability to sleep. However, when using this method to combat insomnia, it is important to approach it carefully. Based on my own experiences, I have found that while meditation has brought tranquillity and focus into my daily life, it has also heightened my awareness of my thoughts and their effects on my mood, emotions, and even physical state. This can be beneficial, and enlightening even, on good days when my thoughts are productive and helpful. But during times of negativity and spiraling thoughts, it can cause increased anxiety and depression.
My recommendation is to start small with just five to ten minutes of mindfulness meditation, using the breath as a focal point. This may seem simple, but concentrating on the breath provides an anchor for when your mind inevitably drifts away into thoughts of unease or discomfort. If you begin to feel anxious or unsettled, it's okay to pause or stop. It doesn't mean you are doing anything incorrectly or failing in any way; rather, it's simply becoming aware of your current state of consciousness, which can be challenging.
It is a myth that mindfulness meditation is about just being still with a silent mind in the present. While many meditation teachers and practitioners may give you that impression the fact is that the mind wonders, it is designed to do so, it’s being mindful and aware of that process, observing the thoughts, and then making the decision to follow them or just watch them as they fade away that is important. If you are having thoughts you don’t want to have, then this is where focusing back on the breath helps to serve as an anchor to bring you back to the practice of meditation.
Using Meditation to Combat Insomnia
Stress Management: Through meditation, individuals can learn to quiet their minds and relax their bodies, helping them to fall asleep more easily.
Enhanced Sleep Quality: Consistently practicing meditation can result in improved sleep quality and fewer interruptions during the night.
Increased Awareness: By incorporating meditation into your routine, you can become more attuned to your thoughts and emotions, empowering you to effectively manage them.
Cautions for Insomniacs
Ruminating Thoughts: While meditation can aid in reducing ruminating thoughts, it may also contribute to anxiety if not done properly. If you catch yourself fixating on falling asleep during your practice, it might not be the most suitable technique for you.
Timing: Meditating too close to bedtime might stimulate the mind and make it difficult to drift off. Experiment with different timings to determine what works best for you.
Expectations: Don't anticipate immediate results. Meditation is a process that requires time and dedication. Be persistent and patient.
Tips for Insomniacs Considering Meditation
Ease into It: Start with brief meditation sessions and gradually build up to longer periods as you become more at ease.
Experiment with Different Techniques: Take the time to try out various forms of meditation until you find one that feels most beneficial for you. Guided meditations, mindfulness techniques, and deep breathing are all popular options.
Set the Scene: Creating a calm, quiet, and comfortable environment can elevate your meditation experience.
Seek Professional Guidance: If you struggle with severe insomnia or have any underlying health concerns, it's best to consult a doctor or mental health professional before incorporating meditation into your routine.
Incorporating meditation into your nightly routine can greatly improve your sleep, but it's important to approach it with awareness and mindfulness. By being aware of its benefits and potential cautions, you can decide if meditation is suitable for your needs and effectively use it to combat difficulties falling asleep.
I recommend trying out the Waking Up app for a kind of secular training on meditation free from any religious dogma, I am not associated with app or its creators in any way, but I do use it daily and find it beneficial.
Check out this guided meditation from the Waking Up app: as a starter
Finally, if you need support and would like a place to talk to other insomniacs, please check out my insomnia chat Facebook group. At the time of writing, it has over two thousand members and growing. People post within the group or use the chats provided to share their experiences and give each other support.
You can find it here: Insomnia Chat Facebook Group