The Dalai Lama aptly summarized the rejuvenating effects of sleep when he said, “Sleep is the best meditation.” But to experience the meditative benefits, you first need to get enough sleep. The good news is sleep meditation might just help you lock in those extra hours of shut-eye.
Sleep deprivation is alarmingly prevalent, so much so that the World Health Organization (WHO) has declared it an epidemic. According to the Puffy Sleep Survey, 59% of respondents said they get less than 6 hours of sleep every night, far less than the recommended 8.
Over time, prolonged sleep deprivation can have a devastating impact on mental and physical health. To get more sleep, it’s essential to make relaxation a priority. Too often, many of us go to bed before we have a chance to wind down, resulting in a restless night’s sleep. However, incorporating sleep meditation into your nighttime routine can help you let go of your day’s stresses and set you up for a good night’s sleep.
Here, we take a look at the benefits of guided sleep meditation and some of the techniques you can try to shake the anxiety.
What is Sleep Meditation?
Sleep meditation is a relaxation technique that can help you fall asleep faster and stay asleep longer. It’s often likened to a natural sleep aid because of its ability to improve the overall quality of sleep.
On some days, sleeplessness and nighttime anxiety are unavoidable. If you’ve gone straight to bed after a stressful day, then you’ve likely experienced that it takes longer to fall asleep because your thoughts are keeping you up.
Practicing mindfulness is known to reduce stress and anxiety, making it an effective method for keeping the barrage of worrisome thoughts at bay. The goal of bedtime meditation is to clear your mind so that it’s prepped for rest.
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The Benefits of Sleep Meditation
Meditating may be challenging initially, but you may start to notice some surprising benefits with consistent practice. One main benefit is improved quality of sleep.
In a 2015 study, researchers observed the positive impact of sleep meditation on insomnia. The study surveyed two groups of participants that had trouble sleeping. One group participated in a mindfulness awareness program that taught them meditation, while the other completed a sleep education program designed to improve their sleep hygiene habits.
Both groups had to complete six sessions. By the end, the study revealed that the group that was practicing sleep meditation in the mindfulness program reported fewer insomnia symptoms and less daytime fatigue compared to the group that completed the sleep education program.
Another study also observed a link between meditation and increased melatonin production, the hormone responsible for sleep. When participants meditated before bed, researchers found that their melatonin levels had increased. But when participants didn’t meditate, there was no such increase, which suggests that you might need to meditate regularly to reap its sleep-inducing benefits.
Some of the other benefits of sleep meditation include:
- Lowers stress and anxiety
- Controls high blood pressure
- Improves concentration
- Increases pain tolerance
- Reduces inflammation
5 Bedtime Meditations for a Good Night’s Sleep
There are several ways to practice meditation, so you can experiment with a few different techniques until you find one that works for you. Here are some you can try.
1. Visualization
Visualization is a popular sleep meditation technique that involves picturing a relaxing setting. This technique is beneficial if you find yourself lying wide awake at night, battling anxious thoughts.
Practicing visualization means that you have complete control to imagine any scenario that puts you at ease, whether that’s a serene lake, waterfalls, the beach, or the mountains. The only major thing you need to do is pay close attention to as many details in your scenery as you can. For instance, if you’re imagining yourself lounging by a lake, take note of the water, the plants around you, and any sounds you hear.
2. Mindful breathing
After a long day, the last thing you might want to do is put in the effort to block your thoughts. But meditation doesn’t always have to take too much focus. This is where calming music can come in handy.
Before you’re ready to go to bed, just play some soothing sleep meditation music, which can be effective at reducing stress and lulling you to sleep. The best part is there are several meditation music playlists available on YouTube, so you can pick one that works best for you.
If you find that you keep getting distracted while practicing this technique, you can also just count your breath instead.
3. Relaxing body scan
The best way to describe a relaxing body scan is to think of it as a mental x-ray. The body scan meditation technique involves scanning your body for signs of pain, tension, or stiffness to relieve it.
The first step for trying this technique is simply getting cozy. Then, make an effort to focus on every part of your body. Start with your head, then make your way down until you reach your toes. This can help you alleviate any tension you’re holding in your body, but if you want to doze off even faster, make a conscious effort to relax every part of your body as you scan it.
4. Reflective meditation
Bothersome thoughts keeping you up at night? The goal of reflective meditation is to ask yourself a question and look within yourself. The question can be anything, but ideally, it should trigger a positive response.
For instance, you could ask yourself, “What was the nicest thing someone did for me today?” When you discover an answer to your question, try and focus on the feeling that arises and leverage that emotion to soothe your mind.
5. Sleep meditation music
After a long day, the last thing you might want to do is put in the effort to block your thoughts. But meditation doesn’t always have to take too much focus. This is where calming music can come in handy.
Before you’re ready to go to bed, just play some soothing sleep meditation music, which can be effective at reducing stress and lulling you to sleep. The best part is there are several meditation music playlists available on YouTube, so you can pick one that works best for you.
Bedtime Meditation Prep
If your main goal is to get a good night’s rest, the ideal time to meditate would be right before you plan to go to bed so that you can fall asleep immediately after you do it.
While you’re meditating, be sure to get as comfortable as possible so that you can relax fully. Slipping into your favorite pair of pajamas and finding a comfortable place to meditate can help.
Your environment also plays a big role, so to make the most of your meditation session, it’s essential to optimize your bedroom and create the ultimate sleep setup. For starters, consider setting up your space with the best mattress so that you can get a good night’s rest. With so many options to choose from, it can be challenging to decide which mattress is the most suitable, but one popular option is the hybrid mattress. Hybrids combine the best of both worlds — they provide stability and support of traditional innerspring mattresses and the cushioning comfort of memory foam.
Ultimately, nighttime worries might be unavoidable, but they are manageable. As research has indicated, trying different sleep meditation techniques is an effective way to combat your anxieties and get a good night’s rest.
Your Turn...
What kind of meditation do you do before going to bed? Share your thoughts in the comments.
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Disclaimer. We love sleep and we want you to get the best sleep possible. But we do not provide medical advice. This blog is intended for informational purposes only. It is not a substitute for professional medical info, diagnosis, or treatment. Never ignore professional medical advice in seeking treatment because of something you have read on our blog.
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