Achieving a full night’s sleep is one of the most important things that you can do for your brain and body. However, with all of the distractions in today’s world, it may be difficult to get enough rest. Learning how to meditate before bedtime has been shown to significantly improve both mental and physical health. In this post, we’ll take a look at some meditation techniques that will help you sleep better tonight!
The Benefits of Meditation For Sleep
Sleeping fewer than seven hours regularly increases the risk of contracting heart disease, diabetes, toxic eating habits that can lead to other chronic diseases.
On the other hand, increased and deeper sleep can lower stress levels and improve mental clarity as well as memory. Moreover, improved sleep also enhances our immune systems), promotes better eating habits and weight management.
Why meditate before bed, you ask? If you have insomnia or difficulty falling asleep, meditation has been shown to improve the quality and duration of sleep. In addition, meditating before bed can help you fall asleep faster and more soundly, too.
What To Expect When Meditating To Fall Asleep
Meditating to fall asleep should be approached the same way you approach daytime meditation. When we allow the body to relax and let the mind drift off, we do so in a manageable, gentle way, not trying to force sleep. In most cases, allow yourself to be led by guidance, not overthinking the technique or instructions.
Before you start your sleep meditation: lie flat on your back, close your eyes, and take a few deep breaths, allowing the body to begin powering down. If you’re using unguided meditation, progress at your own pace. The more you practice this type of meditation, the more likely you are to have a quiet and quiet mind that can sleep at ease.
Guided Sleep Meditation
Guided meditation is when someone leads you through the meditation. For example, they may tell you to try some breathing exercises, or they might have you visualize images (or sounds). This technique is known as guided imagery.
At bedtime, try listening to a recording of guided meditation. Here’s where you can find such recordings:
While there are no universal steps for all of these avenues, the following step-by-step instructions provide a comprehensive overview of how to do a guided meditation.
How To Do A Guided Meditation
- Select your preferred recording. Dim the light on the device you’re using to listen to the guided meditation.
- Lie down in bed and practice your breathing exercises and start the recording.
- Concentrate on the speaker’s voice. If your mind strays, gently return your attention to what’s being played (music or images).
Other Healthy Ways to Improve Sleep
There is no unique solution when it comes to improving sleep. While meditation is a fantastic way to go about it, it’s certainly not the only way. Developing healthy habits and good practices conducive to sleeping well regularly can also help improve sleep. Some critical factors for good sleep hygiene include:
Routine is everything when it comes to sleep. That said, try to go to bed and wake around the same time every day for a couple of weeks. This can help improve and support solid circadian rhythms; consistency tells the body to stay awake and get drowsy. Yes, we understand that a consistent routine can be challenging for working long shifts at work. Still, research shows that routine may help moderate sleep-wake cycles.
A comfy bedroom environment is essential for sleep hygiene. Research reveals that a dark room is vital for melatonin release and cooler temperatures support more profound sleep. Minimizing sound disturbances in the home also helps to maximize sleep quality.
Know what to eat and when to eat it. Some foods can be “sleep inhibitors.” A well-balanced diet and proper hydration have been shown to improve sleep habits.
Stress and Pain Management
The 2015 Sleep in American Poll revealed that sustained stress and pain were two of the most significant factors influencing sleep. In addition, lack of sleep also increases stress and pain, which can be a nasty cycle to break. Cultivating healthy ways of managing stress and pain ( meditation) can promote deeper sleep at night.
Regularly engaging in physical activity such as long walks, weight training, yoga, or running can have a wondrous effect on your sleep quality.
Set yourself up for a successful sleep night during the hours leading to the actual sleeping. We understand how hard that might be for some but, try putting technology away at least half an hour before bedtime. When you’re in bed, lead yourself through some of the exercises we went over in the section above.
To be even more comfortable, consider choosing sleepwear to help regulate body temperature while staying relaxed and cozy. Finally, give yourself time to wind down, quiet your mind, and process the day. For some, journaling before bed has proven to be an effective way to bring about sleepy thoughts.
Most people don’t get enough sleep. Unfortunately, this lack of quality sleep can lead to severe mental and physical health complications. That’s why using meditation as a mechanism for better, deeper sleep can be an excellent and straightforward way to go about it, especially if you’re someone who has difficulty falling asleep.
When it comes to bedtime meditation, the most important thing to keep in mind when doing it is to actually meditate and get quiet before you try to sleep. Getting comfortable with and nailing the meditation techniques will blend into your regular nighttime routine until it becomes second nature.