Meditation Before Sleep: Our lives have become so fast-paced that by the end of the day, both our minds and bodies are exhausted, but as soon as we get into bed, our minds race even faster. The moment our heads touch the pillow, a multitude of thoughts flood our minds – what to do tomorrow, what happened today, what bothered us, what we were afraid of, what mistakes keep coming back to haunt us. This becomes the biggest enemy of sleep. While it's impossible to completely switch off the mind before sleep, it can be calmed. This is where meditation can help.

Himachal Singh, an astrologer, Vastu expert, and numerologist from Bhopal, believes that just 5 minutes of meditation before sleep is very effective in calming the mind. This is the time when we can detach ourselves from the day's hustle and bustle, tension, screen time, negative thoughts, and restlessness, and bring ourselves into a state of relaxation. Meditation is not a difficult process, nor does it require any elaborate setup. It's just a simple habit that helps us improve our sleep, reduce stress, and wake up feeling refreshed in the morning. Many people think that the effects of meditation are gradual, but the truth is that even 5 minutes of meditation starts to have an immediate effect on the mind. Just as using a mobile phone puts the mind in alert mode, meditation helps the mind shift into a calm mode.

Why is meditation before sleep beneficial?
It's impossible to stop the thoughts running through our minds before sleep, but they can certainly be slowed down. Meditation is the first step in this direction. It's an easy way to shift the mind from active mode to rest mode.

- The tangled thoughts in the mind begin to calm down
- Heart rate gradually decreases
- The level of stress hormones begins to decrease
- The body starts receiving signals of relaxation
- The mind understands that it's time to sleep

What do experts say? 

Experts say, “Just 5 minutes of meditation before bed takes the mind out of the day's hustle and bustle and into a calm state. The heart rate slows down, stress is reduced, and the mind naturally begins to treat sleep as an essential process.”

What changes occur in just 5 minutes?
Meditation doesn't require much effort; you simply need to calm yourself. Even 5 minutes are enough because:
- The body's muscles begin to relax
- Breathing becomes deeper
- Brain waves slow down
- The mind naturally moves towards sleep
This is why sleep comes more easily, there are fewer interruptions during the night, and you feel refreshed upon waking up in the morning.

How to meditate? (A simple and easy method)
- Lie down or sit on your bed
- Close your eyes
- Take deep breaths and exhale
- Focus your attention on your breath
- If your mind wanders, don't scold yourself, simply return your focus to your breath
(No app or difficult postures are needed)

How does it improve sleep quality?
Meditation calms our nervous system, which automatically improves sleep quality. This helps with:
- Falling asleep faster
- Fewer sleep interruptions
- Getting deeper sleep
- Feeling refreshed upon waking up in the morning

A small habit, a big benefit
5 minutes of meditation before bed is like a night reset. It's as easy as scrolling through your phone, but while the phone disrupts sleep, meditation improves it. Those who practice it daily experience less overthinking and better control over their emotions.

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