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dittofire1 t1_iuabamn wrote

Reply to comment by SpongeJake in Bedtime procrastination helps explain the link between anxiety and sleep problems by thebelsnickle1991

Do you have any recommendations and/or videos for someone like me who suffers from anxiety and sleep issues but has never meditated and doesn't know how?

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SpongeJake t1_iuac7pq wrote

I would love to, but perhaps not here, as this isn’t the place for anecdotal stuff (despite my doing so). There’s a simple 15 minute meditation that I use (it’s on YouTube) which I’d be willing to share with you via chat. In my case, I used the video for a month or two, then began doing it on my own without the meditation guidance.

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Adventurous-Text-680 t1_iub8exa wrote

I got you. While I am not sure what YouTube video you are using, deep diaphragmatic breathing to reduce stress is a very studied topic. This is a big thing for athletes because stress can also be due to arousal that occurs during hard training.

All you need is something to help you learn the breathing pace and then you are good to go. Some sports watches and smart watches can even use biofeedback to help guide you.

The basic concept is 6 breaths per minute with 5 second inhale and 5 second exhale. This should be continuous breathing with no pause holding your breath or pausing on exhale. You should be using your diaphragm. Some studies change up the number of breaths per minute, but overall it's pretty similar.

Some research to read: While this is a research white paper and designed to be related to sports performance, they have plenty of cited studies and information on how deep breathing exercises help reduce stress.

https://www.polar.com/en/img/static/whitepapers/pdf/polar-serene-white-paper.pdf

Below are a few more.

Article examining bunch of studies to show deep breathing can help insomnia

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/

Study showing reduced anxiety and better sleep for nurses who were dealing with COVID outbreaks. This study had limitations with no control group and being somewhat self reported.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7724962/

Study about deep breathing helping reduce stress

https://journals.lww.com/jbisrir/fulltext/2019/09000/effectiveness_of_diaphragmatic_breathing_for.6.aspx

Each of the linked articles and studies have even more cited studies to review about the effect of deep breathing on stress and the asymptomatic nervous system. So plenty to read and explore.

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rosetacks t1_iuafzkv wrote

Hey dude can you forward me that YouTube video as well? I struggle with this too :(

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SpongeJake t1_iubxv01 wrote

I’d love to, but I can’t seem to find a way to contact you on chat to do so. When I try, Reddit tells me I can’t send messages to you. So….if you perhaps can message me I can reply back with the info. Cheers!

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whAteverbr0 t1_iuajox5 wrote

Does it matter at what time you meditate? Can you do it during the day for the positive effects on sleep later that night or do you have to meditate just before bedtime?

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BenevolentVagitator t1_iuat64e wrote

Not the person you asked but meditating in the morning is pretty standard and I think it has still helped me at night because it just generally keeps the anxiety level down overall. Also, being practiced at it means you are more likely to be able to do it to go to sleep if it would help on the spot.

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Blaze7zx t1_iuay8er wrote

Would highly recommend the Medito app, it’s free and you can start small with 2-5 minutes guided meditations and build up from there!

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nahtorreyous t1_iub66uh wrote

Try writing everything down that's bothering you like an hour before your bed time.

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dittofire1 t1_iubozwc wrote

Oh yes I've been told to do this by friends before but never really gave it a shot. I will start to try this tonight!

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RadiatorHeatKnob t1_iuajd7o wrote

If you use an Android, I'd recommend the 'Simple Habit' app, I found their 'On The Go' section really useful whenever I need to meditate.

When I last checked their Apple version had a different layout and wasn't as useful, but that may have changed!

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Pretty_Answer8921 t1_iubb5du wrote

Headspace, a meditation app, has a ton of tutorials and guided meditations. They even have some to assist in falling asleep. I find it extremely helpful for my anxiety and difficulty falling asleep.

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Ignighttheday t1_iuaks3d wrote

I do nightly affirmations by kissandra on YouTube. Quick 5 mins of saying nice things and breathing. Creates a ritual and separation between wakefulness and sleepiness.

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angrathias t1_iuc450w wrote

Do this quick and dirty one. Deep breaths in through the nose, out through the mouth. 10 seconds breathe in, 10 seconds hold, 10 seconds breathe out. Repeat 5-10 times. Only concentrate on your breathing/lungs, your heart beat and the counting.

Do that in the morning, afternoon and night, every day when you have a spare few minutes. Enjoy less tension.

I also do it for a shorter period of time when something specifically is triggering me and I need to chill and release some tension from the jaw/neck.

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GiganticTuba t1_iuc7byq wrote

There’s lots of great apps out there. I did the Headspace intro meditations. It’s 10 guided meditations that gradually introduce you to it. Most of their stuff you have to pay for, but I believe the first 10 intro videos are free.

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