Cyclic Meditation, Cyclic Sighing, & Sleeping Better (Better Sleep Month 2025)
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The
Better Sleep Council founded Better Sleep Month which encourages everyone to
get enough sleep and to sleep better throughout the entire month of May. You
can use the hashtag, " Better Sleep Month" on social media to bring
awareness of sleeping better, sleep hygiene tips, and other sleep tips in May.
It is necessary to take care of one's emotional and physical wellness and to
find ways to improve one's sleep. Due to weather changes, it might be tough to
sleep when you have itchy dry skin, headaches, and feeling tired after taking a
nap. However, it is recommended to consult with your doctor about any sleep
disorders or a family history of sleep disorders to improve your sleep.
Bad dreams are
one sleep issue that can make it tough to go back to sleep. Often speaking to
someone about your bad dreams can help you go back to sleep. As well as having
a deeper connection about sharing your dreams with someone to help you calm
down. You might want to write down your dreams and see if there are recurring
themes. Then speak to a professional therapist about your bad dreams.
Listen to story
podcasts, story guided meditations, or online story applications two hours
before going to sleep. Select short stories that can make you temporarily
forget about your worries or fears. Sometimes superhero stories, fantasy
romance stories, or sweet stories about animals can be helpful for letting your
mind get ready for sleep. As well as decluttering your room. Choose artwork
that is not scary to see when the lights are dim in the bedroom.
Additionally,
write down your joyful dreams. Read about your dreams before going to sleep.
Sleeping in a T-shirt dress, an oversized T-shirt, or in the nude might help
you to sleep better depending on the room temperature. However, sleeping with
less clothing is optional but it can make you feel comfortable especially
during the sizzling summer months. To sleep better, you can do nude yoga, tell
yourself a short happy story, or a slow Mindfulness activity before going to
sleep.
Brush your teeth
gently before going to sleep or wash your face. Apply an unscented lotion on
your face and massage your face before going to sleep. Another activity is by
softly humming, whistling, or singing a song before going to sleep. Sing to
yourself or count as you sing the numbers. Nonetheless, review your medications
and consult with your doctor about any side effects from the medications.
You can also
practice Cyclic Meditation which uses yoga poses and mantras. Cyclic Meditation
is helpful in improving the quality of sleep and improves the circulatory
system. It also combines Mindfulness and self-awareness while standing up or
sitting down. In addition, you can practice Cyclic Sighing to help you reduce
your stress. This breathing exercise of cyclic sighing can prepare your body
and mind for sleep.
Lie down and
spread your arms with the palms facing up to begin your cyclic meditation. Then
spread your legs apart. Meditate for ten minutes and stand up. After that place,
your arms and legs are together while you are standing up. Stretch your arms
side to side.
Say a mantra or
smile while you are stretching side to side. Sit on your knees for five to ten
minutes. After that, I get in the yoga pose for three minutes. You can do the
Rabbit pose or the Child's pose. Lastly, the Camel pose is done to complete
your cyclic meditation, or you can do a modified camel pose.
Sometimes having
bad dreams can also make it challenging to go back to sleep. Avoid having a
heavy meal before going to sleep. It is recommended to have your dinner around
six or seven o'clock in the evening so food can digest before you go to sleep.
Be careful in selecting snacks at night that make your stomach feel heavy,
uncomfortable, and bloated. You can snack on yogurt, cottage cheese, fruits,
hot tea, or warm milk before going to sleep.
Also, you can
drink juice for one or two hours before going to sleep. Make sure the juice,
milk, or hot tea is six to eight ounces, so it does not interrupt your sleep.
Drink the same hot drink every night as part of your sleep routine. Consult
with your doctor if you have trouble falling asleep, going to sleep, or other
sleep issues. Here are resources for getting better sleep for Better Sleep
Month.
How to Get More Deep Sleep: Tips for a Restful Night:
How to Get More Deep Sleep: Tips for a Restful Night
How to Avoid Nightmares and Get More Restful Sleep:
How to Avoid Nightmares and Get More Restful Sleep
Cyclic Meditation-Atma Yoga:
I'm a Meditation Teacher and I think this is the Most Effective Technique to Reduce Stress in Minutes-Fit & Well:
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