How Does Meditation Help You Sleep Better?

Many people struggle with sleep problems, such as difficulty falling asleep or waking up during the night. Meditation is a natural and effective way to improve sleep quality. Scientists have studied how meditation affects the brain and body, and they found several reasons why it helps with sleep.

1. Meditation Reduces Stress and Lowers Cortisol Levels

One of the biggest reasons people have trouble sleeping is stress. When you are stressed, your body produces a hormone called cortisol. High cortisol levels keep your mind active and your body tense, making it difficult to relax and fall asleep.

Meditation helps lower cortisol levels by activating the parasympathetic nervous system, which is responsible for relaxation. Studies show that regular meditation can reduce stress and anxiety, making it easier to sleep peacefully.

2. Meditation Increases Melatonin Production

Melatonin is a hormone that controls your sleep-wake cycle (circadian rhythm). When it gets dark, your brain naturally produces more melatonin, which signals your body that it is time to sleep. However, stress, artificial light, and irregular sleep schedules can reduce melatonin levels, making it harder to fall asleep.

Scientific research shows that meditation can increase melatonin production, especially when practiced before bedtime. A study published in the journal Psychoneuroendocrinology found that people who meditated had higher melatonin levels compared to those who did not. This means meditation helps your body prepare for sleep naturally.

3. Meditation Slows Down Brain Activity and Induces Relaxation

When you are anxious or thinking too much, your brain produces beta waves, which are linked to active thinking and problem-solving. If your brain stays in this active state at night, it becomes difficult to relax and sleep.

Meditation helps shift your brain into a more relaxed state by increasing alpha and theta waves. These brain waves are associated with calmness and deep relaxation. Some forms of meditation, like mindfulness and guided breathing, can even slow down brain activity similar to the early stages of sleep. This makes it easier to transition into deep, restful sleep.

4. Meditation Improves Sleep Disorders Like Insomnia

Many people suffer from insomnia, a condition where they have trouble falling or staying asleep. Research has shown that meditation can be an effective treatment for insomnia. A study published in JAMA Internal Medicine found that people who practiced mindfulness meditation had significant improvements in sleep quality compared to those who did not.

Meditation helps by reducing rumination (overthinking), lowering hyperarousal (feeling too alert at night), and increasing emotional regulation. This makes it easier to relax and fall asleep naturally.

Conclusion: 

Why You Should Try Meditation for Better Sleep?

Meditation helps improve sleep by:

✅ Reducing stress and cortisol levels

✅ Increasing melatonin production

✅ Slowing down brain activity for deep relaxation

✅ Helping with insomnia and sleep disorders

If you have trouble sleeping, try meditating for 10–15 minutes before bed. You can focus on deep breathing, attend a guided meditation, and practice meditation. Over time, meditation can help you sleep better and wake up feeling more refreshed!

Would you like a simple meditation guide for sleep? 😊

The Importance of Getting a Good Night's Sleep: How to form healthy sleep habits

The Importance of Getting a Good Night's Sleep

How to form healthy sleep habits

Sleep is not just rest, it is an essential process for the recovery of the body and brain. If you do not get enough sleep, it will have various negative effects on your physical and mental health. Here, we will explain the importance of sleep based on scientific evidence.

1. Sleep and Brain Function

1) Improved Memory and Learning Ability

Sleep plays an important role in strengthening memory and improving learning ability. According to research, during sleep, the brain goes through a process of organizing and storing information learned during the day.

During REM sleep (rapid eye movement sleep), creativity and problem-solving skills are enhanced.

During **non-REM sleep (deep sleep stage)**, memories are converted into long-term memories.

According to a study by Harvard Medical School, groups that got enough sleep scored higher on memory tests than those who were sleep-deprived.

2) Improved Concentration and Cognitive Function

Sleep deprivation reduces attention and decision-making ability.

One study found that being awake for 24 hours resulted in cognitive impairment similar to a blood alcohol concentration of 0.10% (higher than the legal drunk driving limit).

Getting enough sleep improves problem-solving skills and creativity.

2. Strengthening physical health and immunity

1) Strengthening the immune system

During sleep, immune cells are actively working to fight infections and reduce inflammation.

Studies have shown that people who get enough sleep are less likely to catch a cold when exposed to a cold virus.

In addition, studies have shown that antibody formation after vaccination is reduced when sleep is lacking.

2) Protecting cardiovascular health

Sleep deprivation increases the risk of heart disease and high blood pressure.

According to studies, people who sleep less than 6 hours a day on average have a 20% higher risk of developing heart disease.

Sleep deprivation increases blood pressure and puts a strain on the heart, which increases the risk of cardiovascular disease.

3) Metabolism and weight control

Sleep deprivation increases the risk of obesity and diabetes.

Lack of sleep decreases **leptin (a hormone that makes you feel full)** and increases **ghrelin (a hormone that increases appetite)**, which increases the likelihood of overeating.

One study found that people who slept less than 5 hours a day had a 50% higher risk of obesity than those who slept 7-8 hours.

In addition, lack of sleep increases insulin resistance, which increases the risk of type 2 diabetes.

3. Mental health and emotional regulation

1) Preventing stress and depression

Sleep deprivation increases the level of stress hormones (cortisol), which increases the risk of depression and anxiety disorders in the long term.

According to studies, chronic lack of sleep more than doubles the risk of developing depression.

In addition, getting enough sleep improves the brain's ability to regulate emotions, which increases resistance to stress.

2) Improved emotional regulation ability

Sleep also plays a role in regulating emotions.

When sleep deprived, **the amygdala (the part of the brain that regulates emotions)** increases activity, which can lead to stronger negative emotional reactions. On the other hand, getting enough sleep helps maintain emotional balance and reduce impulsive behavior.

4. Risks of lack of sleep

Lack of sleep can cause various physical and mental problems beyond simple fatigue.

Description of the effects of lack of sleep

- Weakened immunity: Increased risk of infection, slow recovery

- Decreased memory: Decreased learning ability, decreased concentration

- Cardiovascular disease: High blood pressure, increased risk of heart attack

- Obesity and diabetes: Increased appetite, increased insulin resistance

- Mental health problems: Increased stress, increased depression and anxiety

5. How to form healthy sleep habits

✅ Maintain a regular sleep schedule

Going to bed and waking up at the same time every day stabilizes your biological rhythm.

✅ Reduce use of electronic devices

Blue light from smartphones and computers suppresses the secretion of melatonin (sleep-inducing hormone) and disrupts sleep.

✅ Control caffeine and alcohol intake

It is recommended to avoid consuming caffeine at least 6 hours before bedtime, and alcohol also disrupts deep sleep, so it is important not to drink too much.

✅ Create a comfortable sleeping environment

Creating a dark and quiet environment and maintaining appropriate temperature and humidity will improve the quality of your sleep.

✅ Get moderate exercise

Regular exercise improves the quality of your sleep, but intense exercise right before bed can actually disrupt your sleep.

✅ Regular Meditation practice

Meditation helps by reducing overthinking, lowering hyperarousal (feeling too alert at night), and increasing emotional regulation. This makes it easier to relax and fall asleep naturally.

Conclusion

Sleep is not just rest; it is an essential element for maintaining physical and mental health. Getting enough sleep can improve your memory and cognitive function, strengthen your immune system, and prevent cardiovascular disease and mental health problems.

Therefore, it is important to get good quality sleep by creating regular lifestyle habits and a healthy sleeping environment.

"Healthy sleep is a healthy life." 💙

The Link Between Sleep Deprivation and Dementia:: Focusing on Scientific Evidence

The Link Between Sleep Deprivation and Dementia

Recent studies have shown that chronic sleep deprivation is deeply related to dementia, especially Alzheimer’s disease. Sleep plays an important role in maintaining brain health, and is especially linked to dementia prevention in terms of toxic protein discharge and neuron protection.

1. Mechanism of sleep deprivation causing dementia

1) Accumulation of toxic proteins (beta-amyloid) in the brain

One of the main causes of Alzheimer’s disease is the accumulation of a protein called **beta-amyloid** in the brain.

According to studies, the cerebrospinal fluid is activated during sleep and plays a role in removing beta-amyloid.

However, when sleep is lacking, this toxic protein is not effectively removed and accumulates, increasing the risk of dementia.

A 2018 study by the University of Washington found that even just one night of sleep deprivation increased beta-amyloid levels. 2) Increased tau protein and nerve cell damage

2) Tau protein abnormally accumulates in the brains of dementia patients.

Tau protein plays a role in stabilizing connections between nerve cells, but when it accumulates excessively, it damages nerve cells and causes dementia.

According to a 2019 study by the National Institutes of Health (NIH) in the United States, it was revealed that lack of sleep accelerates the increase of tau protein and accelerates nerve cell damage.

3) Decreased function of the brain's detoxification system (glymphatic system)

The brain has a detoxification system called the **"glymphatic system"**, which is activated during sleep to remove toxic substances.

When sleep is lacking, this system does not function properly, which increases the possibility of toxic substances accumulating and causing nerve cell damage.

2. Research case: The relationship between lack of sleep and dementia

1) 2017 study by the University of Washington in the United States

A study of healthy adults confirmed that the shorter the sleep time, the more beta-amyloid accumulates. In experiments where sleep was disrupted in experimental subjects, the faster the accumulation of beta-amyloid in the brain, the less sleep was available.

2) A 2019 study by the National Institutes of Health (NIH) in the United States

The researchers found that people who slept less than 5 hours had more tau protein.

In particular, the less deep sleep (slow-wave sleep, NREM stage 3) was available, the more tau protein tended to increase abnormally.

3) A 2021 study by Uppsala University in Sweden

The researchers found that even one night of sleep deprivation increased neuronal damage in the brain.

This suggests that sleep deprivation can cause brain changes associated with dementia even in the short term. 

3. Long-term effects of lack of sleep on dementia

- Memory decline: Sleep deprivation reduces the function of the hippocampus (the brain region responsible for storing memories), causing memory decline

- Cognitive decline: Attention, problem-solving skills, and judgment are reduced

- Increased risk of Alzheimer's disease: Long-term sleep deprivation accelerates the accumulation of beta-amyloid and tau proteins

- Brain cell damage and atrophy: Neurons are damaged or die, reducing brain volume

4. Healthy sleep habits to prevent dementia

✅ Maintain sufficient sleep of 7 to 9 hours a day

According to studies, 7 to 9 hours of sleep a day is the most appropriate for preventing dementia for adults.

Deep sleep (slow-wave sleep) is especially important, as it plays a crucial role in excreting toxins from the brain.

✅ Maintain regular sleep patterns

Going to bed and waking up at the same time every day stabilizes your circadian rhythm, improving the quality of your sleep. 

✅ Reduce electronic device use

Reducing smartphone, computer, and TV viewing before bed helps to secrete melatonin (sleep hormone) smoothly, which induces deep sleep.

✅ Limit caffeine and alcohol intake

It is recommended to avoid caffeine at least 6 hours before bedtime, and alcohol also interferes with deep sleep, so it is important not to drink too much.

✅ Moderate exercise and meditation

Regular exercise (especially aerobic exercise) improves sleep quality, and meditation or relaxation techniques reduce stress and help you sleep well.

✅ Maintain healthy eating habits

**Eating foods rich in omega-3 fatty acids (salmon, nuts)** helps maintain brain health.

**There are also studies that show that a **Mediterranean diet (including fruits, vegetables, and olive oil)** is effective in preventing dementia.

5. Conclusion: Sleep is an important factor in preventing dementia

Sleep deprivation is an important factor that increases the risk of developing dementia beyond simple fatigue. Getting enough sleep reduces beta-amyloid and tau protein accumulation maintains brain health, and helps prevent dementia.

Therefore, forming regular sleep habits and creating an environment that promotes deep sleep are key factors in maintaining long-term brain health.

"Good sleep creates good memories." 🧠💙

How Meditation and Fitness Saved My Life - Mika's testimonial

How Meditation and Fitness Saved My Life                 

                                       

My name is Mika and I’m 46 years old, and for most of my life, I’ve struggled with Nephrotic Syndrome (Chronic Kidney Disease), depression, and severe anxiety. These challenges have deeply affected my health, and by 2022, I reached my lowest point. My kidney function had dropped to about 25%, and my insomnia was overwhelming. I felt like I was losing everything—my health, my sense of self, and even my relationships.

Between December 2022 and January 2023, I gave up on almost everything, including myself. I lived on painkillers just to get through the day, but my focus was on the wrong things and wrong people. I was so consumed by my deteriorating health that I lost relationships that once meant everything to me, including someone who had been incredibly important to me, someone who had been by my side through many challenges. I couldn’t see a way out, and it felt like I was dying.

Then, I discovered meditation. After just three days of meditation, I stopped taking sleeping pills. My stress didn’t vanish overnight, but it began to improve slowly. Some days were better than others, but I stuck with it. Meditation helped me manage my anxiety and provided me with the clarity I needed to make positive changes in my life.

The most significant changes started about two months ago, and about one month ago, I could really see and feel the differences. I started eating healthy again, began running after 2 and a half years, and started training at the gym. Now, I feel great—my body is stronger, my energy has increased, and my mood is much better. My dedication to meditation, running, and fitness is stronger than ever, and I’m more committed than I’ve been in a long time.

The real turning point came after about a year and a half of meditation. It helped me stop stressing so much about money, life’s challenges, and things I couldn't control. I no longer let constant worry rule my life, and that sense of calm helped me focus on the things that really matter, including my relationships. I accepted the loss of the people I once had in my life, and now I can move forward, making real, meaningful connections.

Meditation didn’t just help me manage stress; it helped me rebuild my life from the inside out. It gave me the strength to take care of my body and mind again, and I’ve rediscovered my sense of purpose.

Meditation really is about saving your own life, and fitness has been a powerful complement to that journey. The combination of both practices is helping me feel better, stronger, and more confident than I have in years.

If you’re struggling, know that you’re not alone. Meditation and fitness have been my lifeline, and they could be yours too. Never underestimate the power of taking control of your health—physically, mentally, and emotionally.

Thank you                                                                                                              Mika

People see outward appearances but Truth sees the inner heart.

People see outward appearances but Truth sees the inner heart.

Since people live in a material world, 

they live tied to material reality;

One's worth is judged not by his heart but by external factors 

such as how much money he has, 

his position in society,

which house he lives in, 

and whether or not he wears designer clothes. 

However, from Truth's point of view, 

there is nothing of value in the material world

because it only lives up to its material lifespan 

and then disappears. 

In comparison to the eternal Universe, 

human life is a mere brief moment, 

therefore wealth and fame

that come to nothing over time 

make no difference whether people achieve it or not. 

People are bent on gaining, 

and their consciousness has been dominated by

material-orientated mind. 

They live as a slave to those minds 

because they have never discarded their minds. 

Thereby people have drifted far from Truth

- the Spirit and Soul, Energy and Light of the Universe, 

and it only resulted in burden and suffering.

People wait for a new world because the existing world does not suit their minds. 

Or, people seek Truth under the delusion they could have uncanny powers.

However, these unrealistic events will never happen. 

Truth is universally valid, not magic. 

Truth is as people see it and as people hear it just as it is, 

and living adjusting to reality is the life of Truth.

 

If people discard countless delusional thoughts, 

their mind would become as clean, pure, and wise as the Universe. 

Thus, they will be able to see the world properly with it clear eyes,

listen to what the world is saying with keen ears, speaks through words, and behaves in a true way. 

The reason people are not able to see Truth, 

or the reason the life of Truth is obscure to people,

is they live a life that is focused on material things 

that cloud the essence of Truth. 

A person's real value lies in finding Truth and becoming Truth. 

It is the noblest than any material position or achievement. 

People see outward appearances 

but Truth looks only at whether a person's mind has become Truth.

Reference_ Heaven's Formula For Saving The World (Page 73 / 75)

A scientific and logical method for everyone!

A scientific and logical method for everyone! 

Break free from suffering and live harmoniously.

My name is Veasna, Cambodian. 

Over the past two months, I’ve committed to a daily meditation practice, and the results have been changed day by day. 

When I started, I was skeptical about how much of an impact it could really have, but I was determined to give it a fair shot. 

Now, I can confidently say that meditation has profoundly improved my mental, emotional, and even physical well-being.

To read more here google review

https://maps.app.goo.gl/4FQqAPAQScoNNRq86

This meditation method is so scientific and logical that everyone can do it. 

Don't live in the suffering human mind world and live well together without any problems.

 

☎️012 207 104(Telegram)

🧶www.phnompenhmeditation.org

STRESS LESS, SMILE MORE! 😊

STRESS LESS, SMILE MORE! 😊

Ready to let go of anxiety and recharge? 

Join our Open Meditation Class 

on March 8th (Sat) at 4 PM 

at Phnom Penh Meditation Center!

• Say goodbye to stress, overthinking, & anxiety

• Reset your mind and feel the ultimate healing vibe!

😀Book now: 012 207 104 (Telegram)

Your moment to reconnect with yourself starts with us.... 🙌