Have you ever gone to a spa or yoga class and felt completely relaxed after? So relaxed that you could practically fall asleep? This is the same feeling you can find just before bed through sleep meditation. As someone who used to suffer from insomnia, this has helped me immensely. Keep reading to learn what sleep meditation is, why you should try it, and how you can do it.
What Is Sleep Meditation?
Sleep meditation is similar to regular meditation, but with an added purpose. In meditation, the purpose is to clear your mind and be present with your body. In doing so, you can release your stresses and worries and allow your mind and body to breathe. Meditation is a great way to start your day with calmness, which you can learn more about by reading How to Morning Meditate.
Similarly, meditation is an amazing way to end your day just before sleeping. Sleep meditation is practicing meditation before bed to enhance your ability to relax and fall into a deep sleep. This is practiced through physical and mental techniques which we will dive into in a minute.
Why Should You Try It?
You should try sleep meditation if you have trouble falling asleep, staying asleep, or feeling well-rested in the morning. Sleep is so important to our health, as it allows our bodies to recover and rebuild before another day. Among many things, getting good sleep can improve your mental health, your energy levels, and your eating habits. For more reasons why you should care about your sleep habits, see Medical News Today’s Why sleep is essential for health.
If you have experienced restless nights where you can’t fall asleep, you need to try sleep meditation! Through breathing techniques and focus, you can relax your body and mind to fall into a deep sleep.
How to Try Sleep Meditation
Like many new habits, sleep meditation may take time to master. Remember not to set unrealistic expectations for yourself, or you may end up frustrated. It is also unproductive to overthink the results, as meditation is about being present in the moment. Instead of worrying about progress, try to focus on doing this to give back to your mind and body. Our minds and bodies work so hard to do so much for us every day, so give this gift back to them. With this focus on your greater intention, the results will follow.
Preparations:
Step 1: Ensure your sleeping space is a peaceful space.
If you are surrounded by chaos in your bedroom or sleeping space, your mind will be surrounded by chaos. Cluttered spaces have a greater impact on our minds than you may think, so it is important to create a zen space in your place of rest. This is a critical preparation to successfully practice sleep meditation. It is also helpful to keep your phone on do not disturb, away from your bed, and skip the pre-sleep social media scrolling. If you want to create an even more relaxing atmosphere, try using an essential oil through a diffuser. Just be careful if you have pets, as essential oils are toxic to them.
Step 2: Write down anything you need to do or remember.
Before I start practicing meditation, I like to take a couple of minutes to write down anything that is on my mind. At night, I find myself thinking about my to-do list. What are the pending items? What do I keep pushing aside? Is there anything I have to remember for the morning? Running through these thoughts and storing them actively in our minds can raise cortisol levels, resulting in a state of stress before sleep. This is not ideal! So, write them down instead. Need to remember to buy pet food tomorrow or send a certain email? Write it down. This releases the need for you to keep it running through your mind.
Step 3: Get comfortable.
While this may seem like a no-brainer, it matters a lot! You will not be able to relax your body if you are physically uncomfortable. If you have a set of pajamas that are super cute but not very comfortable, try wearing a different set instead. If you are chilly, get an extra blanket. Personally, I need to feel the comfort from the weight of blankets on me to get good sleep, regardless of the season! Alternatively, my boyfriend likes to feel a fan on him to have circulated air and avoid being hot. Find what makes you comfortable when sleeping and set yourself up for this.
Sleep Meditation Steps:
Step 1: Lay in a comfortable position.
While your sleeping arrangements and atmosphere should be comfortable by now, it is important to position your body in a comfortable way as well.
Step 2: Focus on your breath.
Take deep breaths as you expand your ribcage with each inhale. Instead of counting the seconds of your inhale and exhale, do what feels right for you. Focus on the movement of your stomach up and down, and the air traveling up from your chest and into your lungs. Think about how good this feels for your body. Think about your gratitude for this.
Step 3: Feel the stillness of your body.
Nothing is expected from you in this moment. You don’t have to exert any energy through movement and can lay perfectly still, feeling grounded in your mattress. Think about how good it feels to not have the expectation of movement, to allow your body to completely relax.
Step 4: Release wandering thoughts.
There is no need to allow your mind to wander in this restful moment. If anything was important to consider, you have already written it down for a future moment in step 2 of preparations. This time is for your mind and body to feel centered and free. Focus on your physical feelings and be grateful for your mind and body’s hard work. Reward yourself with ultimate calmness, returning your focus to your breath and body whenever it wanders. Don’t feel upset with yourself if your mind wanders, as this will only lead to negative energy. Instead, take a deep breath and let it go with an exhale. Then, return to your meditation.
I hope that sleep meditation helps to improve your ability to fall asleep and stay asleep through the night. In a society where everything is so fast-paced and accessible, it can be difficult to relax our minds from constant thinking. Through sleep meditation, I hope you will be able to detach from how busy your life may be and allow your body and mind pure relaxation as you rest through the night.