The Effects of Meditation on Sleep Disorders - Research Paper

Introduction

Sleep orders have been a public health and medical concern for the adolescence and ageing population across the globe. Sleeping disorder is a phenomenon that constantly affects the ability of a person to get adequate and quality sleep. It is estimated that more than 49 per cent of the people within the age bracket of 55 years have sleep disturbances. About 50 to 70 million people in America suffer from a sleep disorders chronic diseases, which explains the sleeping troubles experienced by most of the people (Foley, et al. 2004). Sleeping disorders can be associated with illness, travel and stress. The individuals who are faced with sleeping challenges regularly which cause an interference with the normal routine of the day are considered to be suffering from sleep disorders. These sleeping discomforts have been associated with serious consequence such as physical and mental health resulting in memory loss, gaining weight, and reduced energy and mood. Sleeping problems are frustrating experiences with the exhibition of symptoms such as irritation, feeling sleepy during the day, difficulties in staying awake, sleepiness while driving, low concentration, slow reaction and reduced reaction to something or activities (Gaillard, 1984). Such an individual having the symptoms may be suffering from either of the following types of sleeping disorder: insomnia, sleep apnea and rest legs syndrome (RLS) (Hiscock, 2014). On the other hand, science has begun explaining that meditation has an effect on the challenges associated with the sleeping problem. As a result, this research aims at critically exploring how meditation affects sleeping disorders.

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Meditation involves practices that engages techniques that makes the brain focus on a specific object or task so that the mind can be at a state of rest or calmness (Dyga & Stupak, 2015). It is a mindfulness-based intervention that achieves correction of sleeping disorders through behavioural therapy. It can be achieved through chanting or in silent mode. It is carried out for a number of reasons that may range from spiritual reasons to force the relaxation of the mind (Krisanaprakornkit, et al. 2006). This has an effect on sleep disorders because it strengthens the brain in the sleep region. There are many forms of meditation that may be used depending on the cultural ties, religion and beliefs of the person intending to use them to prevent sleep disorder. This includes mindfulness meditation that involves a typical collection of thoughts, guided meditation that relates to the visualization as a way to relax, transcendental meditation which is a profound way of relaxing through concentration, and, yoga meditation which is involves performing of a variety of postures as well as controlled respiratory exercise with an aim of calming down the mind (Barker, 2014).

Scientists have found out that there is a sleeping brain that is responsible for the efficient working of the brain in regards to causing sleep. A weakness in the brain region hinders an individual from a restful sleep and getting a deep sleep. Research further indicates that if there could be a way found out to build up the brain region would be helpful in achieving peaceful and sound sleep for anyone (Tjon Pian Gi, 2003). Meditation as a mental discipline mediation helps in connecting the brain regions. Neuroscientists have further indicated that insomnia is the most common occurrence which may be caused by circumstances such as distances among family. As a result, such a person is able to overcome the loneliness that may be responsible for sleep disorders. This kind of medication may involve a flashback of the precious, nice and enjoyable moments with the family, friends and loved ones. Therefore in instances that a sleeping problem patient may experience loneliness, neuroscientist argues that a particular brain part becomes overheated. To prevent this, a person requires having an adequate calmness which is best suites by the meditation. This is similar to a vehicle with a burning engine resulting from a faulty radiator; it requires regular calming and cooling down. In ensuring that any form of loneliness does not burn up the brain, the people should engage calmness, collection and cooling down through meditation.

Meditation is responsible for the boosting of melatonin, a sleep brain chemical. Melatonin is a powerful neurochemical that plays a significant role in the sleeping process. It is produced in the sleep brain region, and it is a requirement that the hormone should be at its high peaks level before falling asleep, therefore ensuring an individual gets a restful sleep (Dyga & Stupak, 2015). In most instances, the production of this chemical is affected negatively by the stress that inhibits the natural sleep cycle lowing the levels of its production which later creates the physical and mental problems. However, research has revealed that mediation is the effective remedy to such a challenge. Focusing the mind can boost melatonin levels to over 100%, therefore, solving the problem experienced by most aged people. By far, mediation is much preferred to sleep disorders supplements and drugs because it is a natural way effectively invoking a natural restful sleep to the people with the sleeping problems. This is because it re-balances effectively most of the sleep biological markers ensuring a deep sleep and a rejuvenated morning as the people wake up with a fresh feeling.

A research conducted has shown that anxiety or depression may be a cause for some individuals spending sleepless nights (Peterson & Pbert, 1992). This condition is normally exhibited when the people will just stare at the ceiling; therefore have much of the beta brainwaves. Research has further shown that mediators undergo less insomnia resulting in beta brainwaves, therefore advanced patterns of the brainwave. Since meditation involves deep relaxation of the mind, the mind achieves a state of rest, therefore, the relaxed brainwaves can get rid of the bad brainwaves, ensuring that the person gets adequate and quality sleep. Additionally, meditation has been found to have an effect on resisting depression by boosting norepinephrine and serotonin. This is approached by the creation of a neurochemical utopia effect that destroys the depression. Through meditation, the serotonin boosted neutralizes the depression that may be developing in the mind, effectively giving no room for the future invasion. In reaction to the stress in the mind, meditation cools of the brain by shrinking the fear centre of the brain. According to a study conducted by the neuroscientist, it was found out that meditation has an effect on the amygdalae by reducing its size and activity. The form of mind relaxation switches off the brain parts that are responsible for the causing of stress and depression that may result in sleep disorders.

Meditation, especially yoga helps relieve the pains and aches that may be experienced by a person (Shannahoff-Khalsa, 2004). The individuals involved in the labour intensive manual jobs that require much of their energy may be victims of sleeplessness as a result of the exhaustion and tiredness. This, of course, would have an effect on the mental state at night as a result of the pain that may be running through the muscles. In this case, the yoga meditation comes in handy by exercises that help relax both the paining muscle and the mind. Research has shown that this type of meditation on sleeping disorders works effectively on the ageing population through overcoming fatigue. Extensively, meditation has an effect on sleep disorders by not only erasing the current stress experienced but also the future worries. The mindful meditation works out effectively through awakening the thoughts (Chiesa & Serretti, 2009). This through engaging the brain, therefore, keeping the mind busy by taking the thoughts to another level that relocates the brains present moment to another world where there are fewer worries. For instance, listening to soft music may be soothing thus cools down the mind reducing the worries and troubles encountered by the individual throughout the day. The soft music with nice rhythm and message will be a solution to the sleep problem, causing the person to fall asleep.

Conclusion

In the modern world, the application of meditation as a way to manage sleep challenges has gained momentum. Research has shown that it is an important tool in fighting the sleep disorder. However, although scientist suggests that meditation influences the sleep, it is not as easy as it may sound. It requires a lot of practice to impact the effect on the sleeping disorder. It is equally difficult to stop intruding thoughts that undermine the peace of mind as it is to have a sleepless night.

Reference

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Dyga, K., & Stupak, R. (2015). Meditation and psychosis: trigger or cure?. Archives of Psychiatry and Psychotherapy, 17(3).

Foley, D., et al. (2004). Sleep disturbances and chronic disease in older adults: results of the 2003 National Sleep Foundation Sleep in America Survey. Journal of psychosomatic research, 56(5), 497-502.

Gaillard, J. (1984). An activity of Brain Catecholamine Systems in Sleep and Wakefulness Regulation. Sleep Mechanisms Experimental Brain Research Supplementum, 106-117. doi:10.1007/978-3-642-69554-4_8

Hiscock, H. (2014). Sleeping Sound with Attention deficit hyperactivity disorder (ADHD). Http://isrctn.org/. doi:10.1186/isrctn50834814

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Tjon Pian Gi, C. V., et al. (2003). Melatonin for treatment of sleeping disorders in children with attention-deficit/hyperactivity disorder: a preliminary open label study. European journal of paediatrics, 162(7), 554-555.