May
Meditation, Spiritual
How to meditate for sleep
Every time you turn off the light, you also wish that your brains will automatically shut down as well. But that is hardly the case. Even with the lights off, you still find yourself thinking about what to cook for breakfast in the morning, what to wear to the office or running through the list of things that you need to accomplish the next day. Then you realize it is already 3:00 am in the morning. Your mind is too busy thinking that you hardly get the rest that you deserve. I was also this person until I came across an article that meditation before bedtime can help clarify the mind for better sleep. So I started doing my research and finding out how to meditate for sleep. And here is the information that I gathered which can be of great help for you too.
How to meditate for better sleep?
It does not take any fancy equipment or place to meditate before your bedtime. All you need is a quiet place in your house and you are good to go. Here are some tips on how to meditate for sleep.
- Find a quiet and comfortable space in your bedroom where you can sit or lie down. Lying down is the best position since you are trying to induce sleep.
- While you lie down, the palm of your hand should be faced up.
- Get into a comfortable position in your bed and close your eyes.
- Inhale from the nose and exhale through the mouth. Focus your mind on your breathing. When your mind starts to wander about your deadline tomorrow, return your focus to your breathing.
If you fall asleep as you meditate, then this is one of the best rewards for you. But if not, do not get frustrated. Meditation is just a way to clear your mind and declutter your thoughts. Start with 3 to 5 minutes. Slowly increase your meditation for sleep to 20 minutes as you go along with your practice. There are different meditation techniques to use for your sleep meditation.
1. Mindfulness meditation
Mindfulness meditation trains us to be in the present. It gives us awareness of our thoughts and our surroundings. So instead of focusing on one thing, mindfulness meditation helps us organize our thoughts so we can react better, lessening the stress that prevents us from sleeping.
2. Guided sleep meditation
When you do a guided sleep meditation, there is another person that guides you with the practice. It can be a one-on-one session with a meditation coach. Or it can also be a virtual guided meditation. You can also download apps or watch videos on the internet to guide you on your guided meditations. You can do guided meditations until you can very well focus and do the meditation on your own.
Will it help cure insomnia?
Sleep meditation will not cure insomnia. But it can help reduce insomnia and promote quality sleep. Insomnia happens when our minds become hyper-aroused. It means that our minds stay active and wired, hence the difficulty in sleep. Mindful meditation can bring about a relaxed state of mind and organize your thoughts for better sleep. Apart from better sleep, mindful meditation can also help manage anger, anxiety, stress and depression. Try practicing your sleep meditation daily to achieve the maximum benefit of meditation.
Sleep research is changing all the time, and we are 100% dedicated to keeping up with breakthroughs and innovations. So who knows, maybe in the future sleep meditation can replace medicine to cure insomnia.
How to start sleep meditation?
You can start sleep meditation by laying on your bed and focusing on your breathing. You can also incorporate chanting in your meditation for sleep. This technique is very easy. Just think of a phrase that will serve as your mantra while you meditate everyday. You can think of simple phrases like “I am calm and still” or “All is well, I am at peace”. These phrases should be short and easy to remember. And of course, do not forget positivity in your chosen mantra and make it powerful. Repeat this phrase until you get into a rhythm until your mind relaxes. Once you get the hang of it, you can increase your time to 15 or 20 minutes daily before sleep.
Benefits of sleep meditation
Apart from better sleep, meditation can also help you with your emotional and mental state. Here are some benefits of sleep meditation:
- Reduce stress and anxiety
- Promotes relaxation response in the body
- Helps alleviate depression and other mental issues
- Balances the nervous system
Sleep meditation can give you better sleep. When you sleep better, your mood will improve. A better mood means that you have a more positive outlook and a better relationship with people around you and bring out the best version of yourself. If you sleep better, your body can also get stronger and healthier. During sleep, the body repairs and heals itself. If you have complete sleep, you are allowing your body to heal and recuperate.
How does meditation help you sleep better?
Meditation helps you sleep better by relaxing your body and clearing your mind. It has been used since ancient times even in religious rites to induce calmness and peace of mind.
There are studies that show that meditation can increase melatonin, the sleep hormone and reduce cortisol, a hormone associated with stress. With reduced cortisol and increased melatonin, better sleep is not far from coming.
How long should you meditate before bedtime?
For starters, you can meditate for 3 to 5 minutes a day. This will help train your mind to focus. Do not get frustrated if, on the first try, you do not seem to feel the effect of meditation. There may be days when meditation is easy, and there may be days when the mind cannot focus. But do not fret. That is completely normal. Meditation is a practice that needs patience and dedication. Once you get more familiar with meditation, you can increase your time by up to 15 to 20 minutes daily.
Frequently Asked Questions
Can meditation replace sleep?
There is some research that shows that meditation can replace sleep. Tests show that even people who meditate but have lesser hours of sleep can still perform well.
Does meditation improve sleep and fight insomnia?
Yes, meditation can improve sleep and help to improve insomnia. Meditation induces a relaxed state of mind which can lead to better sleep.
Is it OK to meditate before sleep?
Yes, you can meditate before sleep. You can lie on your bed and meditate to clear your mind and declutter your thoughts. This will help you prepare your body and mind for sleep. You may also fall asleep as you meditate.
