3 meditation techniques to sleep better

Insomnia is a common complaint among Brazilians, with more than 73 million people affected, according to a survey by the Brazilian Sleep Association (ABS). Experts recommend between seven or more hours of sleep per night, however, the difficulty in resting the body and mind can disrupt this routine.

For Ana Carolina Matos, physical education professional at TotalPass, one of the main integrated health solutions in Brazil at the corporate level, meditation practices before bed can be great allies for those looking for solutions to maintain health and restful sleep. “Lack of adequate rest not only compromises daily performance, but also poses serious long-term health risks. Therefore, it is essential to adopt measures that promote truly revitalizing rest,” he explains.

With this in mind, the expert listed three relaxation techniques to help switch off your body and mind and maintain a healthier routine. Check out:

To perform this technique, Matos recommends finding a comfortable place to sit or lie down. Then focus on breathing, inhaling through your nose and counting to four. After holding the air in your lungs for a moment, count to seven and then slowly exhale through your mouth for a count of eight. “This breathing sequence can be repeated several times to help calm the mind and relax the body,” he explains.

• Progressive muscle relaxation

Before starting progressive muscle relaxation, it is recommended to take a moment to breathe deeply for one minute. “This helps prepare the mind and body for practice”, points out the professional.

Then, while breathing deeply, you need to choose a region of the body, such as the feet, thighs or hamstrings, and tense the muscles in that area for three or four seconds. After exhaling completely, simply relax your muscles and allow yourself to rest for 10 to 20 seconds. “This process with other muscle groups in the body is important, following a progression from bottom to top. At the end, all the main muscle groups will have been worked, promoting relaxation and stress relief”, he adds.

For this technique, the specialist advises finding a comfortable place to sit, such as a bed or any other place that provides tranquility. Then, it is necessary to cross your legs and keep your body relaxed, aligning your posture so that the spine remains in its natural curvature. Then you need to place your arms in front of your body and your hands on your legs, lower your chin and close your eyes slowly, focusing on breathing and keeping your abdomen contracted.