The Importance of Sleep with Sleep Meditation Music

We spend about a quarter to a third of our lives asleep, but just because we are not awake doesn’t mean that time is unproductive. The physiological changes that occur when we are asleep determine how well we feel and perform when we are awake. It’s often said that diet, exercise, and sleep are the three foundational pillars to good health and well-being. While many of us understand the importance of eating a healthy, balanced diet and of keeping fit, we are perhaps less familiar with how important sleep is. We’ve all experienced the effects of too little sleep: what it means for our mood, focus, and concentration, and also how it affects us physically—we have less energy, and feel tired and groggy. However, the importance of sleep and the consequences of being sleep-deprived go beyond this. Sleep influences all the major systems in our body, and those systems in turn influence our sleep. Insufficient sleep can disrupt bodily functions that affect how we think and behave, and how we think and behave can disrupt our sleep. Therefore, problems with sleeping can quickly become a vicious cycle. Deep sleep meditation music is an effective but simple therapeutic treatment to make you fall fast asleep and to stay asleep the whole night, this has been recommended by medical and health professionals for more than 30 years, more about how to use and download free music online mp3 down below.

At its simplest, sleep plays an important role in: Creating a healthy immune system, repairing muscle, consolidating learning and memory, regulating growth and appetite through the release of certain hormones and regulating mood and emotion. Sufficient sleep is essential to our well-being, both physically and emotionally, so it is not surprising that when we are deprived of it we feel the impact in all areas of our life. There is plenty of evidence that poor-quality or too little sleep can have serious consequences for our physical and mental health. Research on sleep usually measures objective and/or subjective sleep quality, and there is an important distinction between the two: Objective sleep quality is assessed in laboratory conditions to determine the duration, efficiency, minimal broken sleep, and proper cycling through the different stages of REM (rapid eye movement) sleep. Subjective sleep quality is our perception of how easily we fall asleep and whether it feels as if we had enough to feel rested throughout the day. Problems with either can be debilitating, but the difference is significant in that, while it may be difficult to significantly improve sleep objectively for physiological reasons, we can change our perception of our sleep and its quality, and thereby our relationship with it. If we don’t feel depleted by our experience, we are much more likely to view it neutrally or even favorably. This is where practicing sleep meditation may be particularly helpful, since with meditation we never “tackle” a problem in order to fix it. Instead, as we learn to accept it, our perception of the difficulty changes and it becomes less of a problem for us. However, we must practice sleep meditation to allow this to happen—we can’t just tell ourselves to accept something. Acceptance arises from a raft of things coming together.

Sleep meditation music is a simple yet effective way to help you fall asleep and sink into a deep sleep with the help of soothing delta brain waves. Powerful delta waves help to quiet an overactive mind. Sounds to help you rest during the daytime and unwind during the night. Good music for sleeping consists of soothing sound waves over a wide frequency range, that is often mixed with soft instrumental music or atmospheric ambient music to encourage deep sleep. The most common thing that interfere with a good night’s sleep is anxiety, the right type of music or sound can change this and improve the overall sleep quality.  People with complete sleep deprivation like those who suffer from insomnia might be helped by the right type of music for sleeping. Some prefer soft music for relaxation or meditation to treat anxiety or relieve depression when one is feeling down and hopeless. Others prefer sleep meditation music to stimulate lucid dreaming, some with insomnia play relaxing background music during bedtime to help them relax both body and mind which improves the chance of falling asleep, a safer and cheaper alternative than sleep inducing medication. Improve your sleep quality today download free music online mp3 and sleep through the whole night without any disturbances with our unique sleep meditation music with delta waves. Music specially made for deep relaxation and an uninterrupted sleep cycle.

WHAT HAPPENS WHEN WE SLEEP?

Until the early 20th century, when we became able to measure brain activity with electroencephalogram (EEG) rays, it was believed that during sleep the brain shut down and rested from the activity of the day. However, the reality is very different, and in fact the brain can be more active when we are asleep than when we are awake. Whether we are awake or asleep depends on activity in specific areas of the brain. The part of the brain that promotes wakefulness also inhibits the part that promotes sleep activity, and vice versa. The shift between the different areas is caused by internal factors such as the circadian rhythm and the release of hormones, and is usually self-regulating. The drive to sleep increases the longer we are awake, and as we sleep it abates so that it is near zero when we wake. Sleep, or more officially the sleep cycle, is made up of different stages of REM and n-REM (non-rapid eye movement) sleep. Each cycle lasts about 90 minutes and is repeated three to six times each night. However, this cycle may be disrupted by stimulants such as coffee, nicotine, and alcohol, as well as by medical conditions and sleep deprivation. We usually spend about 75 percent of the night in n-REM and 25 percent in REM sleep. Each of the different stages is as important as the others, and it is believed that the right balance of all the stages is crucial for restful and restorative sleep, which promotes learning, memory, and growth processes such as cell formation and repair, and regulates mood and the ability to concentrate. The first cycle begins with a period of n-REM.

REM sleep usually occurs about 90 minutes after falling asleep. It recurs every 90 minutes or so, and lasts longer as the night progresses. There is intense brain activity similar to when we are awake. This is when we are most likely to dream. During REM sleep, breathing is faster, shallower, and more irregular. The heart rate and blood pressure increase, and the eyes often dart back and forth, causing the eyelids to flicker. Body temperature drops to its lowest point. Although the brain is awake, the body is paralyzed—a safety measure preventing us from acting out our dreams and perhaps causing injury. It is thought that memories and learning are consolidated during REM sleep, that the body’s brain chemistry is restored to a natural balance, and that mood is regulated.

Hormones play an important role in regulating our sleepiness or wakefulness. During the various stages of sleep, some hormones are secreted and/or released and others are inhibited or reduced. These often determine how the body functions, for example suppressing appetite. When our sleep is disrupted, therefore, the hormones are unable to function as they should, and that can have a negative impact on our health and well-being. For instance, diabetes is caused by the body’s inability to produce insulin, and insufficient sleep increases the risk of diabetes. However, those who sleep longer than 9 hours also seem to be at a greater risk of diabetes, so, where insulin is concerned, it seems to be the right balance of sleep that may be significant.

High levels of stress hormones and anxiety disrupt the sleep of millions of people worldwide. Tossing and turning in bed and over thinking keeps many of us up all night. Listening to deep sleep meditation music at night time will have a great effect on your overall health. As an example, instead of sweating and worrying in bed your attention is no longer on those intrusive thoughts that keep your mind active, but instead calmed by the soothing sound of sleep meditation music. Music for sleeping has the ability to affect you in a number of positive ways, it encourages better sleep patterns for people with sleep problems and it also encourages mind body relaxation. Listening to your favorite tune or relaxing music on a regular basis has shown to reduce unhealthy levels of stress. Patients suffering from insomnia, anxiety and depression had a positive response to the auditory music therapy, it positively altered the patients’ mood and well-being. You can at this site download free music online mp3 for relaxation, meditation and sleep.

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How to Practice Zen Meditation

By simply sitting, without looking for any goal or any personal benefit, if your posture, your breathing and your state of mind are in harmony, you will understand the true Zen; you will understand the Buddha’s nature.
Taisen Deshimaru

The Lotus Posture

Zen Meditation is an ancient Buddhist tradition from the 7th century China, and it spread Japan and other neighboring countries where it is still practiced. There are many different ways to meditation, here we will show you the traditional way to practice Zen meditation or by its Japanese name Zazen. Conventionally, only the full lotus position or the half lotus position is used during meditation. Choose a room that is peaceful and silent and make sure that you are not disturbed during your meditation practice, the room should be cool, that is not too cold or too warm. To do the half lotus position you put either foot on top of the opposite thigh, and place the other foot on the floor underneath the other thigh. The full lotus position is done by putting each foot on the opposite thigh with the line of the toes matching the outer line of the thighs, as seen on the image. If the lotus postures are not possible for you to do, you could sit on a chair or on a cushion, whatever is the most comfortable for you.

The postures might feel uncomfortable for a beginner but keep practicing and your legs will become more flexible and you will find the lotus position to be relatively comfortable after a while. Most important with the lotus posture in Zen Meditation is to keep the body upright, the spine should be erect like a stack of coins, and balanced, that is not leaning forward or backwards nor leaning right or left.  Do not be too relaxed or too tense when sitting in any of the positions. Your mouth should be closed, and the tongue should be placed at the roof of your mouth just behind your teeth. The eyes are traditionally kept open during Zen practice, this is to prevent you from daydreaming or becoming too tired to continue. Your eyes should not focus on anything in particular, they will after a while rest in the right position, with the eyelids half open and half closed. The cosmic mudra is the name for the hand position which is the same for the lotus postures in meditation. The palms should be turned upwards toward the sky, the left hand is placed on the right one. The tip of the thumps touching each other forming a bridge as seen on the image. Keep the wrists, arms and shoulders relaxed.

The State of Mind and Breath

Breathing is an essential part of Zen meditation practice. Traditionally, correct breathing is only achieved through one of the lotus postures. You should breathe gently through the nose and the mouth should be kept closed during Zen practice. During breathing try to establish a calm, long and deep natural rhythm. Your focus should be on exhalation while inhalation is done naturally.

Having the right state of mind is fundamental during Zen meditation practice, the correct mindset comes naturally from a deep concentration on the breathing and posture. During meditation it is common to have thoughts, images and feelings bubbling up to the surface from the subconscious mind. You should only watch them as they come up, do not fight, escape or pursue them, the more attention you give them or trying to get rid of them the stronger they become. Watch them like you would watch clouds in the sky, without judgment or attachment.  As soon you catch yourself interacting with thoughts, you should immediately bring back your attention to breath and posture. After practicing for a while your thoughts during mediation will become less and less, and your mind will settle down naturally.

Now you are ready to start your practice, to avoid any distractions we recommended that you practice facing a wall, as traditionally one would do in a monastery. Position yourself a meter or so away from the wall, not focusing on some point on the wall. Once you are sitting in full lotus or taken the position that is the most comfortable for you, you should take a few deep breaths through the nose. Next, place your palms in a prayer position and bow a few seconds as a sign of respect for the Buddha and the teachings of the Enlighten one. Finally, place your hands in the correct position as mentioned above, keep your neck and back straight and start your meditation practice. In the beginning we advise you to practice for 20 to 30 minutes. Once you have finished your practice remain on your position calmly and quietly for a few minutes, don’t hurry up. Try not to talk for a moment after completing your Zen meditation practice.

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