Sleep is a hot-button issue because it affects us all.



 people suffer from chronic insomnia. One in three will have insomnia at some point. Even 20% of pre-teens have some insomnia symptoms.

A good night’s sleep is one of life’s pleasures. There is no better feeling than waking up refreshed, alert, and positive.

Besides the feel-good effect, sleep is an essential mechanism for health. During sleep, the body undergoes healing and repair. Although it is not understood exactly why or how, sleep helps to rewire the brain, process information and reduce ‘clutter’, making way for better mental health. 

People who sleep better are more equipped to deal with the challenges of the day, more resilient in the face of hardship, and better at navigating relationships with others and the world around them.

In short, healthy sleep should be one of your top goals. Sleep biofeedback can help you achieve it.

Sleep biofeedback is a technique in which physiological functioning is tracked in real time during sleep. Various biomarkers can be used to indicate when the body and mind is stressed, and when it is relaxed. 

With sleep biofeedback, the individual can monitor and pinpoint how the mind and body state are impacting sleep, and practice relaxation and meditation techniques to improve sleep. 

Sleep biofeedback can be very helpful in breaking the cycle of stress that disrupts sleep, and help to enhance sleep quality overall.

Sleep is a full-body experience – all physiological systems are involved. From the brain to the heart, muscles, breathing, and even the skin surface, the entire body is a ‘map’ for sleep biofeedback. Here are the key measurements that sleep biofeedback typically focuses on:

The heart adapts all the time to changes in the external and internal environment. During physical or emotional exertion or stress, it naturally beats faster. When you are relaxed, your heart rate typically goes down. 

Heart Rate Variability (HRV) is a measure of the variation in time intervals between consecutive heartbeats. Small changes in HRV, which are detectable only with specialized detection devices, can provide a picture of how efficiently your nervous system is reacting to stress and change.

Higher HRV means that there is more variability in time between heartbeats, indicating that the body’s response is working more effectively. On the other hand, low HRV means that the autonomic nervous system's adaptability to stressors is sluggish. 

As a marker for sleep quality, higher HRV during sleep is associated with better sleep overall. When the nervous system response is good, then you are more likely to be able to relax and sleep more soundly, and the body's ability to transition between sleep stages will be smoother too.

Sleeping heart rate variability provides real-time feedback that reflects the state of the autonomic nervous system during sleep, which directly impacts sleep quality. With this information, individuals can try various techniques to modify their HRV and enhance sleep, such as stress management and relaxation techniques.

Unlike breathing rate or even heart rate, the individual can not ‘feel’ the changes to HRV – these are very small and undetectable without monitoring devices. However, including HRV in sleep biofeedback will provide a deeper level of understanding about your sleep patterns and what you can do to achieve a more relaxed state and better sleep.

The brain is a hive of non-stop electrical activity, reflected in brain waves. When you are alert and focused, 

 will be higher; when you are relaxed and meditative, it will be lower. When you are fast asleep, then the associated brain waves will be lower still. EEG measures this electrical activity in the brain in real time.

During sleep, there are variations in brain wave activity, depending on the stage of the sleep cycle. For example, during REM (rapid eye movement) sleep, which is when dreaming occurs, the brain is more active, and brain wave activity can even resemble a wakeful state. During the deepest stages of sleep, when body repair and healing occurs, the brain produces delta waves, which are the lowest frequency.

In sleep biofeedback, EEG monitors brain wave activity in real time, allowing individuals to receive immediate feedback on their sleep patterns. The EEG data provides insights into how the brain is functioning at different stages throughout the night. 

Techniques such as cognitive-behavioral therapy, neurofeedback, or meditation can help individuals regulate brain activity and improve sleep-related conditions such as insomnia, disrupted sleep, wakefulness, and morning fatigue.

Temperature regulation is key for healthy sleep. The body's core temperature naturally fluctuates throughout the sleep-wake cycle, reaching its lowest point during the early stages of sleep and rising gradually before waking. This is part of the functioning of the circadian rhythm, which plays a crucial role in sleep quality. Disruptions to the circadian rhythms can have a big impact on the ability to fall and stay asleep.

When an individual is too hot or too cold, core body temperature is affected and sleep is disrupted. Even small and unnoticeable fluctuations in core body temperature have an impact on sleep quality.

Monitoring temperature via real-time biofeedback can help individuals understand how temperature is affecting their circadian rhythms and make adjustments to their sleep environment and routines. This may mean optimizing room temperature with a fan or heater, adjusting bedding or sleepwear, and relaxation techniques that calm the nervous system and support temperature regulation.

Maintaining an appropriate sleep environment that aligns with the body's natural temperature variations makes it easier to fall asleep and stay asleep. This is good sleep hygiene, and a recommended component of a sleep biofeedback program.

Relaxation is a precursor of healthy sleep. People who are suffering from stress or anxiety may have a hard time falling asleep, staying asleep, or having good quality, restful sleep. Muscle tension is an indicator of physical or mental stress, and monitoring muscle tension before and during sleep is a helpful way to build awareness of how stress may be impacting sleep.

Sleep biofeedback for muscle tension acknowledges the impact of physical relaxation on sleep quality. Electromyography (EMG) is commonly used to measure muscle activity and tension. Real-time feedback on muscle tension allows individuals to identify areas of heightened stress and practice techniques to reduce stress and encourage relaxation. Techniques such as progressive muscle relaxation, deep breathing, or guided visualizations can help to alleviate muscle tension and promote a more relaxed state conducive to sleep.

Healthy breathing patterns during sleep can be the difference between a good or bad night. Proper breathing function helps keep the body and brain well oxygenated, promoting a calm, relaxed state that supports sleep.

In sleep biofeedback, respiratory sensors are used to measure things like breathing rate and snoring patterns in real time. It helps to detect abnormalities, such as irregular breathing, shallow breathing, or even sleep apnea, and understand how these may be contributing to poor sleep. 

Biofeedback strategies can include exercises to promote diaphragmatic breathing, deep breathing, or breathing meditations aimed at improving respiratory efficiency and relaxation during sleep.

The skin is highly sensitive to stress. The functioning of sweat glands is influenced by the sympathetic nervous system, over which the individual has no conscious control. When a person is nervous, their palms may become sweaty, or their face flushed. The sweat gland activity increases, helping to prepare the body to cope with the perceived threat.

Galvanic skin response is a measure of skin conductance, or electrodermal activity, which indicates minuscule changes in sweat gland activity that can be detected on the skin.

In sleep biofeedback, GSR serves as a marker to assess stress and arousal levels during sleep. Elevated GSR indicates periods of increased physiological arousal, which may be disrupting the sleep cycle. Individuals can train the mind and body with relaxation techniques, breathwork, cognitive-behavioral strategies, or mindfulness meditation to regulate arousal levels, reduce or stabilize GSR, and create a more conducive physiological state for healthy sleep.

With biofeedback tools for better sleep, individuals can take back control and create a personalized, proactive plan to address the stress-related factors that may be affecting their sleep. The 

 is specifically designed for self-use in the comfort of your home, so you can practice sleep biofeedback even in your own bed. 

 and the device detects biomarkers to help you understand your stress levels in real time. Then you can practice relaxation and meditation techniques to guide your mind and body towards calm and improve your sleep quality over time.

Good sleep is like a superpower. Once you experience optimal sleep, you will discover the benefits of increased energy, alertness, emotional regulation, and improved physical health. And you will never look back!

Biofeedback for Better Sleep

In the journey towards health and well-being, your brain is perhaps the most important tool at your disposal.

The discovery of ‘neuroplasticity’ – the idea that the brain can be trained towards a healthier way of being – has driven a sea change in how we look at mental health.

As neuroscience continues to advance, there is more awareness of the ways in which individuals can use the power of their brains to manage and overcome common mind-body challenges, such as anxiety, depression, insomnia, ADHD, lack of focus, and much more.

One of those ways is 

 in which brain activity is tracked and displayed in real time, enabling the individual to practice techniques that create healthier cognitive patterns. Neurofeedback is non-invasive and requires no medications, so it is a popular tool for those seeking an alternative approach.

Over the past decade, a wide range of neurofeedback at-home devices have hit the market, enabling people to practice neurofeedback independently and take control of their progress in the comfort and convenience of home.

In this article, we’ll explore the options to help you find the best home neurofeedback device for your needs.

is an at-home biofeedback and neurofeedback device that is equally effective and easy to use.

The device is designed as a soft, comfortable orb built with advanced sensors that track physiological markers via the skin, presenting physiological changes in real time via a light display. The Reflect experience is ideal for reducing stress and anxiety, improving sleep difficulties and insomnia, and boosting mental focus and concentration.

Reflect can be easily incorporated in your daily meditation practice, helping you to track sessions and get instant feedback about your meditation performance. Thanks to its simple, user-friendly design, Reflect is an excellent tool for children as well as adults.



 features six sensor panels – three for fingers of the right hand and three for the left – tracking heart rate and skin conductance. Simply hold the orb with fingers in place while practicing meditation or breathing techniques. The light display at the top of the orb provides real-time visual feedback about changes in your physiological and mental state.

The device connects to the Reflect app, which offers a selection of meditation and relaxation sessions with different themes and sounds to support your goals. It also tracks your session data so you can monitor your progress over time and fine-tune your biofeedback journey as you advance towards a calmer, more balanced state.



For ease of use, just place your hands on the orb

The sleek device, fits in at home or workplace

Proven results: 71% of users report a reduction in stress, anxiety and depression

Blood is the source of life, and good blood flow is essential for health and well-being. Mendi is an at-home neurofeedback device that tracks blood circulation to the pre-frontal cortex of the brain, and trains the individual to increase blood flow to the brain at will, helping to boost focus, attention, and mental resilience.

The Mendi device includes a headband that sits on the forehead, and an app that connects to the headband. The headband incorporates optical sensors based on fNIRS (functional near-infrared spectroscopy) technology that monitors brain activity and detects changes in blood flow. Simple, harmless and non-invasive, the Mendi neurofeedback device is suitable for people of all ages.

Mendi is touted as the world’s most powerful brain training device, based on NASA research and funded by the EU.



Most at-home neurofeedback devices are based on EEG (electroencephalography) or brain wave tracking. Mendi is different. It uses fNIRS neurofeedback to specifically track blood flow to the brain.

The user fits the headband comfortably on the head, where the advanced sensors detect the level of blood flow to the pre-frontal cortex. Via the app, the user engages in a Mendi session on their smartphone. The level of blood flow is indicated by movement of a ball up a steep curve. The higher the ball, the higher the blood flow. The goal of the user is to focus on making the ball rise. It is recommended to train at least three times a week for 10 minutes to see results.



Unique approach to neurofeedback with promising results

 Sens.ai is designed for brain training that is much faster and cost-effective than traditional neurofeedback treatment. The device includes 4 different techniques in one system: neurofeedback training, heart coherence training, transcranial light simulation, and the Genius Pulse controller, which measures ERPs (Event Related Potentials) to help evaluate the brain’s processing speed.

Sens.ai is ideal for those wanting to use neurofeedback for improving focus, enhancing relaxation and calm, and boosting creativity and imagination.



The Sens.ai headset incorporates various technologies, including brainwave sensors that can detect beta, alpha, theta and gamma waves with high fidelity. It also uses transcranial photobiomodulation (tPBM), in which infra-red light waves of varying frequencies are delivered to different parts of the brain to enhance cognition and performance.

To get started, place the headset comfortably on the head, making sure it is not too far back or forward.

The headset pairs to the Sens.ai app on your smartphone via Bluetooth. The app offers a selection of 12 programs, each designed towards a different goal, such as Clarity, Focus, Brightening, Relax, Deep Calm, Snooze, and more. The app converts the brainwaves detected via the headset into audio and visual cues. 

These will adapt and change based on the changes in brain activity to guide you toward your desired mental state. After the session, check the tracking data to see your performance, and how long you were able to maintain the mental flow. The app also provides an overall score based on the power and synchronicity of the brain during the session. 

Track your score over time to gain a thorough picture of your current brain state and your journey on the path to wellness.



The product packs a punch, with 4 different neurofeedback approaches in one device

A range of program tracks for different training goals

Immersive combinations of sound and visuals help achieve goals faster

What it’s for: PlayAttention is designed to help people of all ages with ADHD to improve their functioning and performance in a range of areas, including executive functioning, self-regulation, attention, memory, and more.

PlayAttention is based on gamification – the use of computer games to achieve a desired result. The program offers a wide range of games, designed to ‘train’ the brain in specific ways to overcome areas of difficulty that are common among those with ADHD. 

The PlayAttention program is inspired by NASA technology and results are proven in several peer-reviewed research studies, including research funded by the US Department of Education.

The device relies on EEG (electroencephalogram) technology to measure brain waves in real-time and provide instant feedback on neuro-performance during gaming.



The journey with PlayAttention begins with a consultation in which the individual’s specific issues and needs are discussed. Based on this evaluation, the user is provided with a customized program designed to help them reach their goals.

During PlayAttention sessions, the individual wears the BodyWave armband, which uses brain-monitoring technology that enables them to control the game with the attention of their mind. As the user advances through the program, the games help to improve cognitive functioning, matching the challenge level to their progress.

With PlayAttention, users have access to a personal executive function coach, who provides ongoing support and guidance for as long as they are a customers.



Highly customized program for each individual

Covers a wide range of ADHD-related issues

Lifetime support from your own personal executive function coach

 FocusCalm is a neurofeedback device and app designed to help people 

, achieve a sense of calm, and enhance concentration and performance. Via a comfortable headband, the device uses EEG (electroencephalogram) technology to measure and track brain activity while the individual plays games, practices meditation, and completes other specially designed exercises.

FocusCalm is popular among athletes, professionals, and organizations who want to support their employee performance. However it is ideal for anybody looking to improve their equilibrium and become more balanced mentally and emotionally. And it gets results. Studies have shown that FocusCalm reduces burnout among educators and employees by 20%, as well as a 33% reduction in anxiety among college athletes, and 22% decrease in emotional exhaustion among nurses and doctors.



 FocusCalm is a wearable headband that incorporates EEG to monitor the brain’s electrical activity. The software uses algorithms to compare your brain activity to predefined models, and assigns a “FocusCalm” score, ranging from 0 to 100, to help you understand your current brain state. A lower score means your brain is highly active, and the number increases as you relax. Above 65 is the desired range for optimal focus and calm.

To get started, the user chooses the “Assessment” tool to create benchmarks for their progress. Then, the user practices with games, meditations and other relaxation exercises on the app every day to try to raise the FocusCalm score. The neurofeedback provided in real time during use of FocusCalm helps to retrain the brain away from the stress loop and to a place of concentration and calm. Do the assessment every month to monitor your improvement.



One FocusCalm score is a smart, simple way to follow the progress

The headband is comfortable and convenient

Hapbee is a wearable neurofeedback device designed to enhance well-being by allowing users to experience different mood-altering signals through magnetic field technology. The device claims to use ultra-low radio frequency energy technology (ulRFE®) to replicate the sensations associated with various feelings, such as focus, relaxation, or happiness.

Users can choose from a range of "feeling signals" designed to encourage specific mental states, such as calmness or alertness. It mimics the effects of substances such as caffeine, CBD, or nicotine, so you can simulate the effects on performance and mood without needing to consume anything. Hapbee’s sleep feature helps reduce insomnia and improve sleep with specially devised low-frequency electromagnetic signal streaming that have a similar effect on the brain as sleeping pills.



 Hapbee leverages the natural phenomenon of magnetic energy via “signal biostreams”, digital recordings of the magnetic properties of single molecules purported to influence cognitive functioning in a variety of ways.

The core signal biostreams include Sleep, Alert, Focus, and Relax. The Sleep recordings are recorded from melatonin, the Alert recordings from caffeine, Focus recordings from nicotine, and Relax from CBD.

Users can purchase the sleep pad and/or the wearable headband, which broadcasts the silent biostreams. Signal biostreams are controlled via the Hapbee app. The user can choose from a wide range of biostreams depending on their goals.



Noninvasive approach – no sound, no sensations

For night and day: switch between the sleep pad and headband as needed

Explore the available signals and find which ones work best for you

 NeuroSky specializes in developing bio-sensor technologies, including at-home neurofeedback devices. One of their products is the MindWave Mobile headset, designed to provide individuals with real-time brainwave data for neurofeedback training.

The MindWave Mobile headset is based on EEG technology to measure brainwave activity. Users can engage in various neurofeedback activities and games designed to improve focus, relaxation, and cognitive performance. NeuroSky's MindWave Mobile is accessible and user-friendly, suitable for both beginners and experienced users interested in neurofeedback.



The MindWave device includes a headset, sensor arm, and ear clip. These monitor the brain’s activity via the EEG electrode that sits in the sensor arm, and the ground electrodes and headset’s reference are located in the ear clip. This data is transferable to an app designed for the specific neurofeedback exercise or activity.

NeuroSky products are popular among developers of neurofeedback apps for improving concentration, memory, focus, emotional regulation, stress, and a host of other cognitive issues.



Connects to smartphones, tablets, or computers via Bluetooth


 Muse is a popular at-home neurofeedback device that combines EEG technology with meditation to help users achieve their wellness goals. The device helps people feel calmer, improve focus and concentration, enhance emotional regulation, and boost sleep quality. The Muse headband measures brainwave activity in real-time, providing users with feedback during meditation sessions.

Muse has been extensively studied at some of the leading universities and research institutions, and it has a high trust profile in the market for at-home neurofeedback devices.



 The user puts on the wearable Muse headband and connects to the app. Via EEG sensors, the headband tracks brain and body activity, and ‘translates’ it into sounds, such as the wind, a stormy beach, or birdsong. When the mind is calm, the audio feedback reflects this state, reinforcing the sensation so the individual can train the mind to become more focused.

The Muse app offers mind meditations, heart meditations, and breathing meditations, as well as a sleep function that tracks sleep activity overnight. The app provides user-friendly data and insights of meditation activity, allowing users to track their progress over time.

Muse meditation can be done sitting up or lying down, and the headband is suitable for use overnight to track and improve sleep.



The headband is extremely soft and comfortable

Good results: 78% of users report feeling more calm and relaxed


 BrainTap is one of the earliest neurofeedback devices for smartphone use, developed by Dr. Patrick Porter, a renowned psychologist and mind-based therapist. BrainTap uses a combination of light, sound, and guided meditations to train the mind to become more relaxed, focused, and regulated.

BrainTap includes an advanced headset and companion app with a library of 2000+ guided audio and visualization sessions. BrainTap headphones are equipped with an LED visor, creating a multisensory experience.

Users can choose sessions based on their goals, such as creativity, concentration, clarity, focus, relaxation, reduced stress, or improved sleep.



The BrainTap headphones use auricular therapy to deliver synchronized sounds and frequencies to the brain. Combined with light pulses via the LED visor, BrainTap is a complete audiovisual experience that guides the brain into specific states based on the neurofeedback goal, such as relaxation or focus.

The BrainTap app offers a wide 

 and visualization sessions to choose from. The synchronized light patterns aim to facilitate a state of deep relaxation, promoting a more receptive mindset for the guided content.

The headset connects to the app via Bluetooth, and is fully portable, so you can BrainTap whenever and wherever you are.



Comfortable headset with rechargeable battery

A vast library of guided audio sessions led by founder Dr Patrick Porter

Customizable program based on individual preferences and goals


 Myneurva is a remote neurofeedback device that offers the best of both worlds: neurofeedback sessions in the comfort of home, operated remotely by renowned neurofeedback specialists, Dr Fred Starr and Dr Adrian Gaitan, and their team.

Myneruva is designed to help in the treatment of a wide range of issues, including 

, anxiety, depression, chronic fatigue, OCD, headaches, sleep disorders, and more.

Mynuerva is like doing neurofeedback with world-leading practitioners, without ever leaving the house. Easy to use and non disruptive to your daily routine, Myneurva is suitable for adults and children alike.



The process begins with a 30-minute consultation to discover whether neurofeedback is right for you. Once you decide to sign up to Myneurva, you will receive your own Myneurva Brain Station, an EEG device for home use, delivered to your doorstep. An initial QEEG (brain scan) is taken, operated remotely by the Myneurva team, so you are completely supported, comfortable, and relaxed.

The data from the EEG sessions is analyzed by your Myneurva NeuroPractor, and you are provided the results in a professional BEAM (Brain Electrical Analysis & Mapping) report. Based on the data, a neurofeedback training program is devised just for you. 

Programs typically include around 20 sessions of neurofeedback, all completed at home with your Brain Station. Results are analyzed remotely by your NeuroPractor, and you can see your progress over time. Users typically begin to see results by the seventh session.

If more sessions are required, this will be determined together with your NeuroPractor.



Neurofeedback with world-leading specialists in your own home

The program is customized for you and presented up front – no surprises

Comfortable, supportive, and professional experience


In the past, neurofeedback could only be done in a highly specialized clinic with professional assistance. This demanded a lot of resources, both time and money. Today, with the launch of so many advanced neurofeedback devices for at-home use, the picture has completely changed.

Neurofeedback at home devices come in all shapes and sizes, so you can experience the benefits of neurofeedback in your own time and at a budget that suits you. Choose from the best neurofeedback devices listed above to start your journey towards better brain performance and regulation even today.


Best Neurofeedback Training Devices 

Well-being is not a sprint, but a marathon.

A crash diet might let you squeeze into a tight dress for an important event, but it won’t help you develop healthy eating patterns in the long term. One early night after three nights of partying won’t give your body the proper rest and repair time it needs. 

Healthy habits take time to form, but if you can stick to them, the payoff is huge! When it comes to meditation, sure, even after just a few sessions, you may feel a greater sense of calm or serenity. But if you persevere and make it a regular daily habit, you’ll find it offers lots of long-term benefits. Why? Because meditation practices train your brain to build and strengthen neural pathways that can have a real impact on many aspects of your health and well-being. 

So what does science say about the long-term effects of meditation?

 And what cadence of meditation is necessary to actually see those benefits? In this guide, we share twelve different ways that meditation may affect the brain and create long-term mental, emotional, and physical benefits.

What Are Some Long-Term Benefits of Meditation?

Stillness and energy that comforts you like a loving embrace — this is the way that some people describe the immediate sensations of meditative practice. Beyond that instant feeling of relaxation, meditation also has 

Over days, weeks, months, or even years of regular meditation practice, the calm physiological state that meditation evokes has sustained 

Here are a dozen ways that meditation can have a positive impact on the brain in the long term if you choose to stick to it.

#1: Increases Attention Span and Concentration

Millions of Americans — both children and adults — have been diagnosed with 

. But plenty of people without this diagnosis also find their minds wandering from time to time. Think of meditation as a mental workout for your attention span. 

Mindful meditation involves bringing attention back to your breath every time you feel your mind wandering. In this way, you are helping strengthen the brain’s wiring for focus, and retraining your brain to concentrate better on the task at hand.

Studies have shown meditation to have several different long-term effects on attention and concentration, including 

 suffer from anxiety every year. Anxiety can manifest in many ways: insomnia, panic attacks, inability to concentrate, feeling short of breath, chest tightness and pain, or just an overall feeling of discontentment or malaise. 

 — meditation being one of them. Slowing your breathing and your mind during meditation can help push out worrisome thoughts and restore your sense of calm and 

. As you do this repeatedly over time, you are training your brain to return to a more relaxed and balanced state when anxiety creeps in. Studies show that meditation can help regulate stress responses in the body and reduce episodes of stress.

Depression is more than just feeling “down in the dumps.” It can be incredibly debilitating, affecting one’s ability to function properly or feel any sense of joy. Not surprisingly, this can lead to a host of physical symptoms and ailments too. 

 and meditation has been shown to help reduce depression. In fact, studies show it may be as 

 in controlling depression for some people. How? Over time, meditation can 

change the medial prefrontal cortex and amygdala regions

 of the brain, which both play an integral role in depression. The medial prefrontal cortex (mPFC) is responsible for helping you process information about yourself, while the amygdala controls your body’s “fight or flight” response. 

Meditation trains the brain to become calm and focused, which can help those experiencing depression to detach themselves from negative thoughts and feelings. It also dampens the primitive stress response of the amygdala. With meditation practice, you can help stop the mPFC and amygdala from feeding off each other and prevent the brain from ‘spiraling’ into a depression state.

For most people, the frontal cortex — the area of the brain associated with decision-making and working memory — begins to shrink with age. It turns out that meditation may help you beat the clock. A 

 has shown that 50-year-old meditators had the same amount of frontal cortex as people half their age. How much time must you spend meditating to increase your gray matter density? Should you channel your inner Buddha and sit in deep meditation for days? Actually, no! 

 found that those who practiced mindfulness meditation for just 30 minutes a day over eight weeks had an increase in gray matter density in the areas of their brain responsible for 

White matter in the brain is responsible for helping you think quickly, and stay physically balanced and upright. Myelin, the insulating layer of the white matter, can break down with the disease, age, or prolonged stress, so the signals allowing you to do these things have a harder time getting through. 

 white matter in the brain. And when white matter increases, your brain develops stronger, healthier neural pathways of communication between the different areas. We don’t promise that meditation will make you the next chess champion or allow you to walk perfectly on a tightrope. However, with long-term meditation practice, you may benefit from an increase in white matter that enhances your sense of balance and clarity. These can make a significant difference to your daily functioning and productivity.

Have you ever had a “lightbulb moment”? You can thank gamma waves for that! Gamma waves are the fastest and strongest frequencies in your brain, designed to help you process information. When you solve a problem, have a powerful realization, or are very alert, this is the moment when gamma waves kick into gear. 

 the brainwaves of advanced meditators and observed higher-than-normal levels of gamma waves. This led to the determination that with long-term practice, meditation can indeed increase gamma waves in the brain. And that’s great news because 

 that people who produce higher levels of gamma waves tend to be happier, more receptive, and able to concentrate better.

You wake up at three in the morning. Again. Dreaded insomnia strikes back. 

 in the US experience insomnia every year. There is no easy cure. The pharmaceutical industry promises a magic pill, but sleeping medications are highly addictive, and won’t give you the quality of sleep that comes with naturally falling asleep. 

Meditation is not a magic pill, and it has been proven to be a powerful tool in the 

 of insomnia — with no side effects or risks! That’s because long-term meditation practice trains the mind to trigger a powerful 

, which is particularly conducive to sleep. For people who are stressed, depressed, or anxious, the brain remains overactive at night, making it harder or even impossible to fall asleep. When this happens repeatedly, bedtime becomes associated with anxiety about not being able to fall asleep, and the cycle continues. Meditation can bring about a state of acceptance and awareness that reduces psychological stress. 

, get out of the fear loop, and prepare properly for rest.

You feel the weight of the world on your shoulders, you're on high alert, maybe even a little frantic. While the feelings are unpleasant, these are very common human responses to the everyday stress of life. Yet even after those anxious moments pass, you may be left feeling rundown, exhausted, and wondering how you’ll cope. Your cortisol levels are through the roof. This is when the natural stress response has gotten out of hand. This is all too common as well. 

Over time, meditation can train you to “calm the storm” of anxiety. One 

 determined that people who have a history of practicing meditation bounce back from stress much quicker. In the experiment, not only did long-term meditators have a faster cortisol recovery after completing a stressful task than the control group, but they also reported feeling less self-conscious and judgemental. Sounds soothing? Start meditating!

Imagine a monkey in the jungle, flinging wildly from branch to branch in search of food or fleeing from predators. Always on the go! Now imagine your mind swinging like a monkey from thought to thought, jumping to conclusions that lead to anxiety or frustration. This is the state known as “monkey mind”. 

Being in monkey-mind mode can stifle your creativity and keep you from trying new things you may be passionate about. It gears up your body to go into “fight or flight” mode even if you’re simply sitting in front of the TV. Mindfulness meditation is a way to 

 your monkey mind, and to free yourself from frantic thoughts and overly active emotions that can hold you back from realizing inner peace and your true self.

Addiction is a serious business. It kills 

 of Americans each year — and impacts millions. Even if you have just a mild addiction, you’ll understand the importance of a healthy coping mechanism to lean on when cravings return. While it may not work for everyone, 

 are underway that indicate meditation can be effective in helping people recover from various types of addiction, due to its effects on the regions of the brain governing impulse and self-control. 

By practicing meditation, you can train the mind to observe and experience cravings in a more detached way, without fear. This can help reduce the power of the craving and lessen addiction over time.

Do you find yourself longing to be more creative? Could negative thoughts or self-doubt be blocking your innate creativity? A 

 conducted in 2012 by cognitive psychologist Lorenza Colzato noted that one particular style of meditation could enhance creativity in participants. 

 — being aware of things happening in the present moment and keeping attention unrestricted and flexible — was found to stimulate divergent thinking in participants. 

Divergent thinking is known to be a key element of creativity. This was followed up a couple of years later by psychologist Matthijs Baas who conducted a 

 of studies in this area. He looked at the importance of specific mindfulness skills in the creative process and found that high levels of observation were the only consistent predictor of creativity. 

Observation is enhanced by open-monitoring meditation and can help improve working memory, increase cognitive ability, and reduce cognitive rigidity, which is essential to the creative process.

 that naturally comes with age and stress. One 

 found that multiple meditation styles increased attention span, memory, and mental agility in older volunteers. 

 discovered that meditation at least partially enhanced memory in dementia patients. This may be because of improvements in clarity of thinking and attention that meditation brings about. There is no need to wait — the younger you 

, the more positive long-term effects it will have on your memory performance as you become older.

Start Your Journey to Wellness With Meditation

There are so many long-term effects of meditation on the brain, and they are all excellent reasons to add meditation to your daily routine. Every individual is different, with varying physiological makeup and stress responses. Naturally, everyone will experience the effects of meditation differently too. Even gaining just one or two of the ongoing benefits can make the daily investment in regular meditation practice worth it. If you are feeling skeptical about your own personal journey with meditation, stick to the course. 

Over time, you’ll learn more about yourself and how to adapt your 

 to your needs and personal growth, and you’ll start experiencing a sense of enhanced well-being, calm, and joy that you never imagined you would.

long term meditation affects.png

12 Long-Term Effects of Meditation on the Brain

From the moment the alarm goes off in the morning, till you lay your head down at night, it’s a constant marathon of go, go, go! 

Stress is a fact of life, and that’s ok. The question is not how to get rid of stress completely (because you can’t), but rather how to manage stress in the most healthy way so it doesn’t rule your life. 

To combat stressful energy, you need to be proactive and neutralize it with relaxing activities. Particularly at the end of a long day, learning how to relax after work will bring stress levels down and help you better enjoy your family and leisure time. We all know how important it is to relax, but when you’re overly stressed, coming up with ideas for relaxation can be difficult. 

Look no further than these 10 relaxing activities that will help you de-stress and make it easier to achieve inner calm:

It might sound strange, but walking barefoot on the grass actually offers stress-reducing benefits. There are 

 as to why. It is believed that the negative electrical charge in the earth can help fight against free radicals, giving you a healing dose of antioxidants directly through the skin. Another theory says that physical contact with nature helps settle the body’s circadian rhythm, leading to a calming sensation. Whatever the reason, it works – especially if you’ve spent all day walking the carpeted corridors of the office. Give it a try!

Meditation is a popular method for relaxation, and there are good reasons for it. Meditation is scientifically proven to promote a calmer, more balanced mind, which can help reduce the symptoms of stress and anxiety. You don’t need to spend a long time meditating; even just 10 minutes a day is enough to reap the benefits. We recommend body scan meditation. 

During the session, focus your mind on every part of the body, moving from head to toe, and let the calmness wash over you. Here’s a 

 activity, but it can be expensive. Instead of breaking the budget, treat yourself to a DIY home spa experience. With a little effort, you can recreate the luxury of a spa, but with an important difference – you’ll be investing your time, energy and emotion in caring for and pampering yourself. 

That is both soothing and empowering. So grab some fluffy towels, your favorite face mask or foot scrub, dim the lights, put on some soft music, and enjoy.

. Brain waves slow down, and large amounts of feel-good hormones, such as endorphins, dopamine, and serotonin, are released into the bloodstream. 

It doesn’t really matter what you choose to do, as long as it gets your creative juices flowing. Write a poem, practice an instrument, crochet a sweater, and build a sandcastle. Express your creativity in your own unique way, and feel yourself unwind and relax.

Instead of ordering takeaway, try cooking as a way to relax. Yes, 

cooking is known to have a calming effect on the mind and body

. For many people, preparing food returns us to the primal sensations of our childhood, associated with nurturing and comfort. 

Repetitive actions such as chopping and peeling are very soothing and don’t demand any thinking. Cooking is a creative activity, and being creative is a great stress reliever. Plus, the aromas and tactile sensations can also calm the senses. So pull out your favorite recipe, start chopping, and start relaxing!

Movement and exercise are great stress relievers, but if you want to get really relaxed, make sure you exercise hard enough to 

. Apart from being an effective way to release pent up energy, strenuous exercise will increase the level of endorphins in the bloodstream, leading to that amazingly relaxed post-workout feeling. 

If you’re looking for something more exciting than jogging, try dancing, kickboxing or even power yoga.

 is one of the most important things you can do to reduce stress and boost your mental health. Having deep social ties gives us a sense of 

, positivity and meaning. Particularly after a hard day at work, a simple chat (in person or on the phone, no typing!) with a family member or friend is a great way to strengthen your relationship and de-stress at the same time. 

Try not to focus on the stressors of the day – instead, laugh together, talk about something that interests you both, or share some happy memories.

Stress leads to a host of physical and emotional symptoms, like high blood pressure, headaches, and anxiety. 

 is a proven technique to track your physiological responses in real-time, giving you information to help understand and control 

A short biofeedback session at home after work is a great way to promote relaxation and curb stress, and the

 is the perfect companion. Just place your hands on the orb and it accurately measures your heart rate, breathing, and more. 

Everyone’s heard of the ‘power nap’. It’s what you do to get your energy level back up and make it through the day. But napping also has relaxing benefits. A short nap can help you better 

 and de-stress. So, when you get home from work, why not head straight to the bedroom for a short soothing nap? If you can’t fall asleep, even lying quietly for 20 minutes in a darkened room can provide the mental and emotional shift necessary to leave the workday behind and get into relaxed evening mode.

Sometimes, the best way to relax is to do nothing at all. And it is often the most difficult. Our lifestyles are busy and active. There is great value placed on doing and achieving. There is very little time to simply sit, stare out the window, and just ‘be’. No TV, no social media, or mobile phones. 

No background music or conversation or reading. Do nothing! Ironically, by doing nothing, you may just reach untapped levels of inspiration, creativity and calm.

Remember, relaxation is a skill, and it takes practice to achieve the mind-body balance that leads to inner calm. Don’t wait until your stress levels are too high. Focus now on how to relax after work every single day. 

Soon, getting relaxed will become an essential part of your routine, like brushing your teeth. Use the ideas for relaxation listed above, and it will also be fun and rewarding!

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Releated articles

Biofeedback for Better Sleep

Best Neurofeedback Training Devices

12 Long-Term Effects of Meditation on the Brain

10 relaxing activities that help against stress

Is The Orb right for me?

Relaxation, at your fingertips.

Subscribe for updates

Releated articles

Biofeedback for Better Sleep

Best Neurofeedback Training Devices

12 Long-Term Effects of Meditation on the Brain

10 relaxing activities that help against stress

Relaxation,
at your fingertips.