Sometimes you may sleep for 8 or even more hours, but you wake up feeling tired. Has this ever happened to you? Have you tried meditation for sleep? This is not a rare occurrence in the modern era, where almost one-third of adults are sleep-deprived. Healthy sleep does not imply good sleep – it is the quality of sleep that matters. Do you have trouble sleeping at night? Do you stay awake for hours even after shutting everything off?
Sleep medications are a must for anyone struggling with sleep issues. In simple words, sleep issues occur because of a hyperactive mind. Your mind must feel relaxed and calm to get a healthy sleep. Mediation is the best way to relax your mind and prepare it for a good night.
In medical terms, meditation will decrease your heart pumping rate by stimulating the parasympathetic nervous system. It promotes a slow breathing rate to give calmness to the body.
What is Meditation for Sleep?
Meditation brings our focus to what’s happening at the moment while helping us to let go of the past and forget about the future. It will divert your mind from negative thoughts and attract it towards a positive present. Brain gets juggled up in thoughts mostly during bedtime because, at this stage, you are feeling lonely.
Mediation for forex is a guided pra practice that promotes deep nature, a way to make your mind relaxed. This will facilitate you in letting go of the day.
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Sleep Deprivation as an Epidemic
We all know that sleep is an integral part of our daily lives. It is a critical requirement such as food and water but are you considering it this way? Do you prioritize your sleep? According to reliable research, productivity is at its peak when you get 7-9 hours of sleep. More than 40% of Americans fall below the 7-hour requirement, and 30% of people report difficulty in falling asleep and staying asleep.
Shockingly, the sales of sleep-inducing medicines went as high as $58 billion in 2014, and this figure is expected to see drastic increases soon. Skip the thoughts that you can work even without getting enough sleep – it is destroying your body.
Why Do People Face Sleeping Issues?
There are two conditions: sometimes people intentionally stay awake, and sometimes they try to sleep but their mind cannot feel relaxed. It’s because of some biological factors and some lifestyle choices. You may rest your head on a pillow, and your mind just goes into a whole new world. You would think about literally everything and just stay awake.
The biggest issue behind sleep problems is Technology. Using a screen before bedtime is the worst enemy of your body. It can be cell phones, video games, or computers. The higher your screen time is, the higher your chances of getting sleep problems.
A Simple Meditation for Sleep
Are you prepared? Here is a step-by-step guide to ease you into sleep:
Take a Deep Breath
Close your eyes and take a deep breath through your nose. Hold it for some time before you slowly exhale through the mouth. You must do this three times, and try your best to exhale longer than you inhale. It will release the tension in your body.
Scan Your Body
Pay attention to your body. You must begin with your toes – carefully examine than and move upwards. Try to figure out where you are feeling tension. Breathe into those areas and imagine that it’s relaxing. By the time you reach your head, you will already be feeling relaxed.
Focus on Breathing
Now, you must pay attention to your breathing. Feel the natural movement of your chest or the coolness of the air that is entering your nose. You don’t have to control it – just deeply observe it. If your mind starts to wander, gently bring back focus to your breath.
Imagine Peace
The mind can always go astray, but let it go the positive way. Instead of thinking about negative occurrences, you can imagine yourself in a peaceful place. It can be a beach or a warm place in the mountains – whatever you love the most. Utilize all your senses to imagine yourself in the scene. Hear the waves, and smell the fresh air – your mind is under your control.
Say a Sleep Mantra
Another tip to follow during sleep meditation is sleep mantras. You can silently repeat a relaxing phrase – “I am calm” or “I am prepared for rest.” Align your words with the breath.
4-7-8 Breathing Meditation
Here is another simple yet effective breathing meditation for sleep that can calm down your nervous system. It notifies your brain that it’s time to relax. It will move your body towards the resting phase from the “fight or flight” mode.
How to Practice?
- Sit or lie down in a comfortable position.
- Close your eyes and take a deep breath through your nose for 4 seconds.
- Hold your breath for 7 seconds.
- Exhale through your mouth for 8 seconds.
- Repeat this process for 4-8 rounds.
Muscle Relaxation for Sleep
If you notice tension in a part of the body, you can try out this meditation for sleep. It will release the tension and bring your focus to the present moment. By the end, you will feel lightness.
How to Practice?
- Lie down with your eyes closed.
- Tense the muscles in your feet for 5 seconds and then release.
- Do the same with your calves and thighs.
- Move upwards – repeat this process for all body parts until you reach the face.
- Imagine that your stress is going away as you release the tension.
Gratitude Meditation
What could be better than ending your day with positive thinking? It’s a highly effective way to divert your focus from daily worries. It will make you feel peaceful as you fall asleep.
How to Practice?
- Sit or lie down in bed and close your eyes.
- Find out three things that you are grateful for from the day. It can be anything (a friend or a small treat).
- Give some appreciation to your heart with these thoughts.
- Let that gratitude flow through your body.
Silent Observation Meditation
If you want to stay away from complex techniques, here is a simple meditation for sleep. This meditation involves observing your thoughts without judgment.
How to Practice?
- Lie down in a comfortable place and close your eyes.
- Pay attention to the thoughts passing through your mind.
- Instead of engaging with them, imagine them as clouds moving across the sky.
- Let each thought pass without holding onto it.
Counting Down Meditation
This is a visualization meditation where we use numbers to move you near to sleep.
How to Practice?
- Lie down in a comfortable position.
- Close your eyes and take a few deep breaths.
- Think about any number such as “100” in your mind’s eye.
- Every time you exhale, you should think about the number counting down – 99, 98, 97, and so on.
- If you lose track, don’t worry. You can simply start over gently from where you remember.
Imaginative Meditation
If you struggle with a busy mind, this is the best one to try. It is a guided visualization that can assist you in focusing on something that brings calmness.
How to Practice?
- Close your eyes and imagine yourself in a calm location. It can be any meadow, beach, or anyplace that you admire.
- Imagine yourself as you are walking through this place. What can you see? What can you hear? What are the smells near you?
- Think about as many details as possible, to feel completely at this place.
- Spend 5-10 minutes in your peaceful place. This will allow the sensations to move you into sleep.
Meditation for Sleep – A Little Reminder!
The answer to your query: “Can meditation help sleep?” is Yes! Mediation is a continuous practice, not a quick or instant solution. The more you practice it, the more relaxed you will be. Slowly, exercise for sleep will become more effective. Even if you don’t fall asleep right away, you will relax your mind. It is a gift for your body. Don’t waste time, you can try out this mediation tonight. Trust me, you will find sleep coming more easily than you expected.
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