main causes of sleeping disorder

While talking about the factors that lead to a sleeping disorder or insomnia, there is not a particular thing that will only impact. however, there are lots of things which will affect us.

Overthinking:-  Mostly overthinking is the main reason for the incapability of sleeping. When you go to bed your mind starts wandering or thinking too many things at the same time. This can be your past bad experience or even you are thinking about your future problems.

    Stress and anxiety:– when you get concerned about your health, work, school, or family problems. Our brains started repeatedly thinking about all the things because all this is related to our current situation. So our mental balance gets disturbed and cause sleeplessness

Wrong sleeping habits:- this will include not scheduling sleeping time. Or using mobile and watching TV before going to sleep because this will give this signal to our brains” it’s not their time for sleeping” 

Bad eating habits:- bad eating habits are also the reason for lack of sleep like eating having meal at night or eating junk food, drinking cocks or taking a cup of tea before going to sleep

Traveling or changes in work schedule:– traveling too much at night or repeatedly changes in work schedule are also the reason for a sleeping disorder. This will deeply affect our internal rhythm or clock (circadian)

Guide for sleeping disorder or insomnia

First of all, there are two types of insomnia

• Primary insomnia (acute):– if you are facing a sleep-related problem for one or two days, then there is no need for taking it seriously. This will be due to some wrong habit or overly using gadgets or some stress-related problem which easily go away after some time.

• Secondary insomnia (chronic):– if you are sleeping disorder lasting up to a week or even months then it’s a matter of concern. Chronic insomnia happens due to mental disturbance, illness or death of loved ones, divorce, or some other stuff. If this had happened I would recommend you go for a check-up.

But if you found yourself doing some wrong habits that are listed, or don’t want to go for checkup. You can cure it with your own self.

However, I’ll give you some guided sleep meditation for insomnia letter

Some practical guide for the sleeping disorder

1. If you are facing a lack of sleep for once or maximum twice, you can take sleeping pills. It will help you to get better sleep at night.

2.  go for a walk, it will keep your mind fresh and shut your repetitive thoughts. while walking you can practice some movement meditation or take deep breathings.

3. you can even try meditation for greater relaxation this can also help your body to relax and come you just have to sit like a lotus position or” count your breath“.     you can even try to notice your thoughts by saying to yourself ” let me see what is going inside my mind ” or notice all your thoughts without reacting to them because reacting on thoughts make you more frustrated or stressed

4. If you are a reader then you can read some books, well according to psychology If you read your most hated book at night you will be more able of sleeping at night.

So try all these techniques I’m sure you will at least one will definitely work for you.

Some good sleep habits        

if you want quality and more relaxing sleep at night. Definitely, you have to follow good sleeping habits, this habit will help you to get better sleep  every night       

1. Writing you are thoughts:- writing is a great way to get yourself free from your thought, and you can able to sleep better than ever

2. Scheduling sleep time:- scheduling your sleep or keeping you  sleep time same boost your quality of sleep

3. Eating lightly:- eating lightly is really important for the quality of sleep. It will make our body not use the energy to digest food and make all the efforts to heal our body.

4. Stopping Alcohol:- alcohol contains chemicals that make our blood thick and also we lose our sense of control. This will cause your mental disturbance which leads to lack of sleep.

5. Not consuming coffee at night:-consuming coffee before going to bed is also the reason for sleeplessness because it contains caffeine which makes your mind alert and awake

6. Not including exercise in your life:- exercise is really important for us. It will help to manage our body heat and make the body tired so we get better sleep at night. but remember never exercise before bed take a gap between sleep and exercise at least 3 to 4 hours

7. Not consuming junk foods:- consuming junk foods are also the reason for lack of sleep your body releases more and more energy to digest the junk food which can cause  lack of sleep

8. Not using gadgets:- using gadgets for bed is the major reason for lack of sleep but if you maximize or stop this at least one or two hours before that this will make you sleep fast.

9. Making your room comfortable for sleep:- darkness is the major component for getting a better quality of sleep. by reducing noise light on making your bed comfortable for sleep will help you to sleep better than ever. Remember don’t use your bed for anything else, rather than sleep or sex.

10. Including meditation in life:- meditation has a countable benefit for us when it comes to sleeping it is one of the best treatments for sleeping disorders. you will  definitely at this in your schedules 

Therefore I am going to tell you, how can you add this in your life? Which type of meditation you should practice

Best meditation guide for insomnia   

Well, there are lots of meditation which you can practice but for sleeping, I highly recommend you practice body scan meditation.

One of the magical facts about body scan is if you belong or know about the spiritual world.

You will be aware that yoga Nidra (body scan Meditation) can give you more relaxation then sleep if you get really deep into this. I had read this in a book written by a yogi 

So how can you practice body scan meditation?

Before practicing, a body scan meditation room is comfortable just like when you sleep don’t practice it in a noisy or unhygienic room.

Shut off all the light make a room darker this helps you to get better sleep

•  ley on your comfortably take some more space so your body feels comfortable

• Close your eyes and start taking some depressed remember don’t force yourself to take deep breaths

• Focus on your breath and feel your body relaxing

• Shift your attention to your left toe and feel it becoming relax

• Now shift your attention to the ankle and again feel it relaxing

• Slowly come to your knee and relax it

• Now relax your thigh and your butt. Repeat this with your right leg

• Now feel your waist and back relaxing

• Feel your stomach, ribs and your heart relaxing

• shift your attention to your left hand and legs, your finger Palm rest and relax your whole hand and move your attention to your solder. Repeat this with your right hand

• Now feel your neck and throat relaxing. your jaw, back head, forehead

• Now feel your brain relaxing

• shift your attention to your breath see how your breath is moving in and out

• Feel your whole body relaxing or gaining the energy from the universe in your body.

Continuously do this until you get to sleep if your mind gets flooded with thoughts, come back again, and see your thoughts without judging or reacting to them.

Note:- if you are high blood pressure patient or suffering from asthma, Don’t practice this.I’ll give you simple mantra later which will help you to get even better sleep easily

Powerful mantra for quality sleep 

If you don’t want to practice any meditation or just want a quality sleep practice this mantra “patience” this  helps you to get better sleep at night

So how can you practice this mantra?

It’s really simple for anyone who just needs quality sleep at night. Before practicing this makes a room comfortable just like I had mentioned above.

Lay down on your bed, just like you sleep and repeat the word “patience” with every breath-out

Took a breath and release it with  saying “patience” 

Practice this mantra until you get to sleep.

This word ‘patience’ will make your subconscious and conscious mind feel relaxed and patient.

Because in today’s life, the only thing that we need is patience. By repeatedly saying this to your mind will make you more relaxed and pathetic one.

Getting quality sleep every night 

Waking up after a beautiful dream or quality sleep is not for everyone. But you can achieve this by practicing the art of sleeping. To get wonderful sleep at Every night

so in conclusion

If you want guided sleep Meditation for insomnia to yourself implement Good habits in your life

• Stop taking life more seriously:- Becoming a fun full person will help you to enjoy your life better

• Stop including bad habits:- if you are continuously following bad habits it will definitely impact on your life or quality of sleep

• Adopt good habits:– adopting good habits is not easy for anyone, but if you try to implement this one by one, you will definitely succeed.

• Patience is the mantra of a great life:– if you don’t have patience in life you will never become happy in life. So keep patience and live your life with joy.