Sleep Meditation: Everything You Need to Know

Have you had nights when you turned around in bed before going to sleep, couldn't relax your mind and couldn't fall asleep? You are not alone. Approximately half of the world's population complains of periodic insomnia symptoms. For many of us, being unable to sleep is directly linked to the level of stress in our daily lives. The stress we experience causes anxiety and tension, making it difficult for us to fall asleep. In most cases, it aggravates existing sleep problems. Is it possible to get rid of this situation? With sleep meditation yes!

 

Meditation can make you sleep better. As a relaxation technique, sleep meditation increases your inner peace by relaxing the mind and body. When you meditate to sleep before going to bed, there is a general feeling of relaxation and thus sleep problems such as insomnia can be prevented. If you too are having trouble falling asleep or waking up in the middle of the night, you can reset your mind with a quick meditation technique and get ready for sleep.

Why Sleep Meditation?

Meditation is the most suitable method for people who avoid using drugs and aim to improve their sleep quality with completely natural methods! Studies show that meditating for sleep reduces the need for sleeping pills. The best part is that meditation has no known side effects or risks. Sleep meditation, which is quite accessible and often requires no cost, is a method that anyone can always apply. Studies show that different age groups also respond positively to the practice.

 

Meditation doesn't just improve your sleep quality. This habit lowers blood pressure and is also good for pain, also helps us fight illnesses that negatively affect our mental health such as anxiety disorder and depression. The sleep hormone melatonin and its precursor serotonin increase thanks to meditation. Heart rate slows, blood pressure drops, and parts of the brain that control sleep are activated. As a result, cortisol level and amygdala activity decrease. What you need to do to add this great activity to your daily routine is very simple.

How To Do Sleep Meditation?

Meditation is a very simple application. It can be done anytime and anywhere. You don't need special devices or equipment. All you need is a few minutes to spare for yourself. You need to practice a lot to turn this into a routine and improve your sleep quality in the long run. As long as you take the time to meditate, you can realize its benefits. Here is a simple meditation that you can practice in its simplest form.

 

Find a quiet place. Sit or lie down. The way you feel comfortable. If we think you are meditating to sleep, it will be effective to lie on your bed.

Close your eyes and slow your breathing. Take deep breaths. Take deep breaths. At this stage, just focus on your breathing.

If thoughts fill your head, get rid of them and try to focus on your breathing again.

Patience is required while meditating for sleep. Meditation practice is a practice that requires lots of practice and its benefits increase over time. Meditate for 3 to 5 minutes before going to sleep. Over time, increase this time to 15 to 20 minutes. It is a habit that takes time to calm our minds. We don't need to rush.

Awareness Rising with Sleep Meditation

Sleep meditation for mindfulness is about focusing on the present moment. Sleep meditation, in which we become aware of our own consciousness, breath, and body, helps to observe our feelings and thoughts and to give them up without judging ourselves. In 5 steps, it is possible to have a better quality sleep and to increase our awareness.

 

1. Get rid of distractions in your room, including your phone. Lie down in a comfortable position.

2. Focus on your breath. Take a deep breath, counting to 10. Again hold your breath by counting up to 10. Exhale by counting to 10. Repeat this 5 times.

3. Breathe in and feel your body tense. Stop, relax your body and breathe out. Repeat this 5 times.

4. Be aware of your breath and body. If you feel nervous, try to consciously relax your body.

5. Focus on your breathing again with every thought that enters your head. Just keep breathing.