According to Donald E. Miskiman of the University of Alberta,
'Transcendental Meditation seems to stabilize the sleep-dream cycle by reducing the effect of any disruption to this cycle and thereby restoring the system more quickly to its normal level of functioning."

Miskiman studied people suffering from insomnia who averaged 75.6 minutes of waking time before they finally fell asleep. After thirty days of learning to meditate, they were falling asleep in 15.1 minutes!

Those who practice meditation say that, as time goes by, the sleep they get is deeper and more refreshing. They feel more alert and relaxed throughout the day.

Practice meditation for about 15 minutes every day. There are many different ways to meditate. See meditation infocenter for more details. For best results, combine meditation with visualization or guided imagery.

Here is a simple meditation exercise:

Find a warm and quiet environment. Sit in a comfortable position on a cushion on the floor with your hands resting in your lap or on your knees.

Close your eyes. Relax, and breathe deeply and regularly through your nose.

Focus on your breath, counting each breath as you exhale. Count to ten and repeat.

Don't think about anything other than counting each breath as you exhale. Don't try to stop other thoughts, just acknowledge them and let them go.

If your mind wanders, calmly return your attention to your breath.

At the end of the meditation, stretch and get up slowly.

Meditation takes some time to work. Be patient. Give it time. Although some people experience quick, dramatic improvements in their insomnia, for others it takes longer. A peaceful, accepting attitude will help you get the most out of your meditation.

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