How to use a 10 minute meditation routine to guarantee 8 hours of sleep every night:

If you have trouble falling asleep at night, you’re not alone.

35 to 50% of adults experience insomnia symptoms.

To sleep well, you need a consistent routine, put your smartphone away and watch your caffeine intake.

But that might be not enough…

If you’ve got something on your mind, your brain and nervous system work against you.

Stress induced tension and anxiety keep millions of people up each night.

Meditation improves your relaxation response and calms your mind.

But there’s more:

Sleep benefits of meditation:

• increases melatonin (the sleep hormone)

• increases serotonin (precursor of melatonin)

• reduces heart rate

• decreases blood pressure

• activates parts of the brain that control sleep

Studies have shown that meditation leads to improved sleep and less daytime fatigue, but how do you meditate to improve your sleep?

Here are 3 techniques you can try: