If you don’t have the get up and go to start a morning mindfulness practice, consider meditating before bed. Meditating in the evening is a great way to unwind after a long day, calm the mind, reflect on what happened during the day, and let go of the day’s stresses and worries. It gives us a chance to clear our minds of any lingering thoughts or feelings that may have been triggered by the day. It also gives us a chance to connect with ourselves, to reflect on what we did well during the day and what we might want to improve upon next time around. Most importantly, meditation before bed helps us fall asleep faster and get better rest. Discovering the top reasons to meditate before bed might give you the motivation you need to establish a mindful evening routine.

1. Better sleep

If you struggle to fall asleep at night, meditating before bed may help you get some much needed rest. Research shows that a regular practice of meditation can improve sleep quality and duration by helping us to relax, destress and unwind. Practicing meditation before bed can improve sleep quality by reducing worry, anxiety and chronic pain.

Several minutes of meditation can induce a relaxation response in the body, which triggers the parasympathetic nervous system to produce melatonin, a hormone that promotes sleepiness. Melatonin production peaks about an hour before we actually fall asleep, so practicing meditation right before bed can help us fall asleep faster and enjoy deeper, more restful sleep.

2. Soothes away stress

Meditation helps reduce stress and anxiety. When we feel stressed out, our bodies release adrenaline, cortisol, and other hormones that prepare us to fight or flee. When we stay stressed out for long periods of time, our body releases even more stress hormones, causing us to feel tired and anxious. An evening meditation practice is perfect for stress management, as we are often the most stressed at the end of the day.

Meditation helps to relieve stress by focusing the mind and calming the nervous system. Studies show that regular meditation decreases cortisol levels (a hormone associated with stress) and increases alpha brain waves (the relaxation state). By reducing stress through meditation, we can calm our nervous system and restore our energy levels. We can also focus more clearly and effectively during stressful situations.

Stress hormones cause us to act quickly and aggressively—sometimes against our own best interests. But meditation teaches us to notice and let go of those feelings before they escalate. When we meditate regularly, we train our brains to recognize when we’re feeling stressed and to help us relax instead of react. We also get the added benefit of reducing our risk of heart disease, diabetes, high blood pressure and other health problems associated with chronic stress.

3. Improves mood

When we’re stressed out, our emotions tend to run hot and fast. We are most likely to feel stressed out at the end of a frantic work day. An evening meditation practice can help clear out the stress of the day and bring you back into balance. Meditation also encourages more empathy, kindness, and compassion towards yourself and others. It helps you see things as they really are, without judgement, and allows you to respond to them with greater wisdom and understanding.

A regular meditation practice can create a kind and compassionate perspective of the outside world. When you meditate regularly, you’re able to control your emotions and respond to stressful situations more effectively. You may find yourself experiencing more positive emotions, such as joy, gratitude, and love, which will naturally lead to more positive interactions with others. In addition, you may notice that you have fewer negative thoughts about yourself and others, and feel better equipped to deal with difficult situations when they arise.

4. Strengthens relationships

Meditation teaches us to live from a place of non-judgment. It helps us to see ourselves as others see us, and to understand that there is no one right way to be. In meditation, we learn to accept ourselves and our experiences, including those that may seem negative or difficult. This acceptance allows us to open our hearts to others and to feel more compassion for them.

Meditation has been shown to better our ability to relate to others, by boosting the ability to identify and express emotions and by the regulation of anger and other negative emotions. It also helps us become more emotionally stable, which makes us less susceptible to being swayed by negative people around us.

Meditation can help you build stronger relationships with those closest to you. When you feel calm and relaxed, you tend to speak up more often and share your feelings. Studies have found that regular meditation can increase oxytocin (the “cuddle” hormone). Oxytocin makes us happier and calmer, and reduces aggression. Since we spend most of our weekday time with our partners in the evening, it is ideal to carve out some meditation time before interacting with your friends and partner at night.

5. Boosts creativity

Creativity is often thought of as a trait that only artists possess. However, research shows that creative thinking can benefit anyone. A study investigated the impact on creativity of two different types of meditation: focused attention (FA) and open monitoring (OM). They found that OM meditation was associated with enhanced divergent thinking, while FA meditation did not have any significant effects. This suggests that there may be something about the openness of OM meditation that makes it particularly effective for promoting divergent thinking–a type of thinking that allows the creative generation of many new ideas. If you spend weekday nights on creative projects, then consider adding an open monitoring meditation to your evening routine.

6. Relieves pain

Meditation has been used effectively against pain. A large meta-analysis of nearly 3,500 studies found that meditation was associated with lower rates of chronic pain. It also found that people who meditated were better able to cope with pain than those who didn’t. In fact, the researchers found that people who meditate experience less pain overall.

Mindfulness teaches you to step back from thoughts and feelings, which can then influence how you respond to pain. Meditation can help you manage pain through its effects on the mind.

7. Improves memory

Neuroscientists have shown that eight weeks of consistent mediation practice can literally change the brain. As we grow older, an area in the frontal cortex that is associated with memory and decisions shrinks in size. Research has shown that meditation slows down—and can possibly reverse—changes in the brain due to ageing. Researchers believe this is because meditation increases blood flow throughout the body, especially in the hippocampus area of the brain.

8. Encourages self care and insight

Meditation helps us to clear our minds, which allows us to focus on what matters most. It also gives us the opportunity to prioritize and practice self-care. When we meditate regularly, we become better able to manage stress, anxiety, depression, and insomnia. We can also use meditation as a tool to reduce pain, improve sleep quality, and increase overall well-being. As our awareness increases, we can learn to better take care of ourselves and know what is best for our wellbeing.

Meditation helps us slow down enough to notice what’s happening around us, whether it’s a thought, feeling, or physical sensation. It allows us to pay attention to the present moment without judgment or distraction. This practice gives us the opportunity to observe our thoughts and feelings as they arise, which helps us gain insight into ourselves. An evening meditation practice is perfect to encourage self-reflection and introspection at the end of your day.

9. Enhances willpower and self-discipline

Meditation develops the mental discipline needed to avoid bad habits. It can give you the strength to resist temptations and urges, such as smoking, drinking alcohol, eating junk food, etc. This is especially helpful at the end of your day when you have less energy to resist these unhealthy behaviors. Improved will power means that you are less likely to engage in self-destructive behavior and have the strength to create and maintain new healthy habits.

Meditation helps us to step back from the thoughts that can drive us to act impulsively and stay focused on what matters. It teaches us to become aware of our own impulses and emotions, and to recognize when they arise. It gives us the opportunity to pause before acting, to consider whether we really want to take that action, and to choose instead to do something else.

10. Reduces anxiety and depression

Meditation increases your emotional well- being, refocuses your attention, and reduces the negative thinking that can fuel depression and anxiety. Mindfulness practices also improve stress reactivity and coping skills, which can help ease the negative impact of these thoughts.

A meta-analysis of randomized controlled trials found that meditation may help ease high anxiety. Other research has shown that 8 weeks of mindfulness practice helps reduce anxiety symptoms in people who have Generalized Anxiety Disorder (GAD). This is important because GAD is often associated with chronic worry and rumination, which can lead to increased anxiety.

11. Improves self-confidence

Through daily practice, you can build a stronger sense of awareness, vitality, and positivity into your life. You can also practice noticing when you’re thinking about something that isn’t serving you well, whether it’s a relationship, a job, or anything else. When you catch yourself doing this, you have the opportunity to pause and ask yourself what you’re really feeling. Then, you can choose to either let those feelings go, or take action to change them.

You may notice that when you feel yourself slipping into negative thoughts about yourself, you can catch yourself before they become ingrained habits. You can also use these moments as opportunities to remind yourself of who you really are—a person who has strengths and qualities that make you unique and valuable.

Meditation builds your resilience by filtering out the negative self- talk that often clouds our true self and reenforces a negative self image. You can experience a greater sense of awareness and vitality in your practice, which will naturally boost your confidence. This boosts your self-esteem and helps you feel better about yourself.

Why evening meditation is important

Meditation has been found to have a wide range of benefits; however, the time at which you choose to meditate has a role to play in how much you benefit. Meditation can be practiced at any time of day, but meditating before bedtime is best for people with busy lives or if you struggle with getting a good night’s rest. You can greatly benefit from dedicating as little as five minutes at the end of your day to quiet your mind and reflect on the stillness this practice brings.

A consistent morning meditation practice calms the mind and allows us to gain greater insight into life’s important lessons. One of the great things about yoga and meditation is that they’re endlessly adaptable to individual needs and lifestyles. There are many different meditation techniques you can explore and implement at the start of your day to boost your sense of wellness, reduce your levels of stress, and increase your energy levels.

It’s important to note that meditation isn’t a quick fix. You need to dedicate time to practicing it regularly. But once you start meditating, you won’t want to stop!

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From checking email first thing in the morning to watching TV before bed at night, our devices are an integral part of our everyday life from the moment we wake up to the moment we fall asleep. Unfortunately, that may mean that we’re doing ourselves a disservice in terms of not only our sleeping habits, but our overall health—and weight.

In a June 2021 study published in Scientific Reports, a group of 10 adult males were exposed to light-emitting diode (LED), organic light-emitting diode (OLED), or dim light four hours prior to falling asleep inside a metabolic chamber, in which they were monitored by researchers.

The researchers found that the study subjects who’d been exposed to LED light experienced a significant reduction in their ability to burn fat while they slept.

“Although no effect on sleep architecture was observed, energy expenditure and core body temperature during sleep were significantly decreased after OLED exposure. Furthermore, fat oxidation during sleep was significantly lower after exposure to LED compared with OLED,” said Kumpei Tokuyama, Ph.D., a professor in the school of Health and Sports Sciences at the University of Tsukuba and senior author of the study, in a statement.

According to Tokuyama, this may mean that using your devices before bedtime could make it harder to lose weight—or may even lead to weight gain over time. While exposure to OLEDs versus LEDs may have a lesser effect, the reduction in energy expenditure during study subjects’ sleep was still significant enough that it could lead to physiological changes in the long run.

This isn’t the first time artificial light has been linked to the potential for weight gain, though. According to a 2019 study published in JAMA Internal Medicine, among a study population of 43,722 women between ages 35 and 74, those who slept with either a light or television on in their room had higher rates of obesity at the beginning of the study and were 17% more likely to have gained 11 pounds or more after the study’s conclusion.

While the JAMA Internal Medicine study’s authors admitted that the precise link between light exposure and weight gain wasn’t clear from their research, other scientists have their theories: For instance, a 2019 review of research published in Chronobiology International found a link between exposure to blue light and shorter REM sleep—which has been linked to weight gain.

So if you want to improve the quality of your sleep and improve your health along the way, try turning off those devices—and the lights—before you turn in at night.

If you want to improve your sleep, start with these 7 Healthy Diet Changes That Help You Sleep, and for more healthy living news delivered to your inbox, sign up for our newsletter!

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Hurray for foreplay! It’s incredibly important when it comes to female sexual satisfaction because women require more stimulation than men to orgasm. As a result, penetrative sex alone is often insufficient to get the “job” done.

Luckily, foreplay can be practiced in so many ways. Touching, kissing, sensual massages, rubbing against each other’s bodies, using sex toys – the options are limitless.

If you’re seeking new ideas to make foreplay breathtaking for your partner, here are a couple of options worth exploring.

Find New Body Spots To Kiss

The term foreplay refers to any kind of sexual activity that occurs before actual penetrative sex. It can mean different things to different people but for the vast majority of couples, foreplay involves kissing.

As far as kissing goes, a couple of body spots get all the attention – the mouth, earlobes, neck, breasts and clitoris top the list. If you want to surprise your partner and discover new sweet spots, start kissing your way up or down. Include parts of the body you wouldn’t normally focus on – the clavicle area, the tummy (especially around the belly button), the curve of the back, the butt and even the little knee hollow.

The female body is endowed with so many sensitive spots you probably haven’t discovered yet. By kissing her all over and paying attention to her reactions, you could discover some brand new erogenous zones.

Sensory Play

This is a more indirect type of foreplay that can build up a lot of anticipation. Foreplay doesn’t have to be heavy and intense to lead up to powerful orgasms. Sometimes, very gentle and teasing stimulation can contribute to much more profound results.

Sensory play refers to engaging the senses through the use of different textures and temperatures. Running a feather up and down their body is sensory play. The same applies to using an ice cube or a temperature-sensitive sex toy.

For even better effect, get your partner blindfolded. Depriving a lady of one sense will most definitely contribute to heightened sensations.

Get Creative With Sex Toys

Sex toys are your best friend when it comes to diversifying your foreplay routine. You have so many options to choose from – classic vibrators and wands, anal toys, and dildos to name but a few. There are even pornstar dildos molded from penises of male porn stars if that’s your thing.

If you’re looking for a brand new foreplay sex toy, you should probably get your partner involved. By shopping for toys together, you can create an intimate bonding experience. Also, you’ll learn some new stuff about her preferences that wouldn’t have come to the surface otherwise.

The Power Of Erotica

Watching a sexy movie together or reading some erotica will get things heated in a brand new way. Just like men, women are visual creatures. They get turned on by sexy scenes and by reading erotic literature. The imagery it presents will contribute to tons of arousal.

It takes some courage to talk to a partner about watching an erotic film together. Once you broach the subject, however, you’ll probably discover that she likes the idea. It will simply be a matter of finding the right stimulating material to watch or read.

When you get down to business, don’t be afraid to experiment with the stuff you’re watching on screen. Some of the techniques and ideas will probably be new to you. If you’re curious about how these feel, you should definitely go ahead and give them a try.

Ask Her To Masturbate In Front Of You (And Join In The Fun)

This is a particularly good foreplay tip if you’re having sex with a new partner or she takes longer to climax. Asking her to masturbate in front of you will give you a very, very good idea about what she likes.

Every person prefers to be touched in a very particular way. Sometimes, it will be difficult for a woman to describe to a partner what she likes or where he misses the mark. This is why showing him what works is going to be much more effective.

Looking at her pleasuring herself will give you the added bonus of skyrocketing your arousal. And when you feel ready, you can join in the fun and use the new knowledge that you’ve just acquired.

Talk Dirty

Talking dirty is an intricate art that very few people have mastered. Just like sensory play, it builds up anticipation. For example, touching her body gently while whispering in her ear what you intend to do later on is going to get her turned on very fast.

Talking dirty is somewhat tricky as you’ll have to discover what your partner likes and dislikes. Some women aren’t ok with vulgar talk and some want graphic details. If you intend to try talking dirty as a part of foreplay, ask your partner about what they like. While some discomfort is common at first, chances are that both of you will relax soon after and start enjoying that new foreplay element.

Try A Sex Game

Looking for even more foreplay ideas? You can buy and play a sex game with your partner. Some of these games are dice-based, others involve cards with instructions. The aim is to dare each other and go through with what the game asks of you. Usually, there will be naughty tasks and different kinds of sex or sex positions to test out.

While most sex games will focus on foreplay ideas you’re already familiar with, chances are that a few of the could present new opportunities. Trying such a game out at least once will help you decide if it’s the right choice for you.

Finally, keep an open mind, don’t be afraid of new stuff in the bedroom and pay attention to your partner’s responses. The best lovers out there are open to feedback and they use it to get better. Even if your partner is somewhat shy and not very communicative during sex, you can still find ways to obtain key information. It may take her some time to open up about what she likes. Take it slow, be gentle but keep on bringing up the subject. As trust grows and improves, so will your communication about sex.

*collaborative post

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