Deep Sleep Meditation – How to Meditate for Better Sleep

If you cannot sleep at night or suffer from insomnia, you are not alone. According to a research report of the World Health Organization in 2019, about 2 billion people worldwide have insomnia. And the population with chronic insomnia is up to 2.5 million.

To make matters worse, chronic insomnia can put you at greater risk of various physical and mental disorders, affect your memory and judgment, and even shorten your life expectancy.

How to deal with your sleep problem? Meditate before going to bed.

What Is Deep Sleep Meditation?

Deep sleep meditation is a specific and guided experience that trains us to be less in our head and more aware of the present moment. In other words, meditation helps calm your thoughts and then lower the heart rate, thereby increasing the prospect of a quality night’s sleep.

How to Meditate for Better Sleep?

Considering the diverse causes of insomnia and difficulty falling asleep, several different deep sleep meditation techniques will be introduced below.

# Mindfulness Meditation

Mindfulness meditation is one of the most popular meditation methods, and most of the research on sleep meditation has been done on mindfulness meditation. It requires you to be more aware of what’s going on inside of you at present.

How to:

  1. Remove all distractions from your room.
  2. Lie down on your bed in a comfortable position.
  3. Close your eyes.
  4. Take a deep breath for 5 seconds and hold it for 5 seconds.
  5. Slowly exhale the breath for 10 seconds.
  6. Repeat this process and focus on your breathing.

# Guided Meditation

Guided meditation is when a professional meditation teacher guides you through each step of meditation with a soothing voice, thereby relaxing your body. He/she may instruct you to breathe or relax your body in a certain way, or lead you to imagine a series of relaxing scenes.

How to:

  1. Select a sleep meditation recording.
  2. Turn off notifications and set the volume to an appropriate level.
  3. Dim the light of your phone or device.
  4. Play the recording.
  5. Lie down in bed and breathe deeply and slowly.
  6. Focus on the person’s voice.
  7. If your mind wanders, bring your attention back to the recording.

# Body Scan Meditation

Body scan meditation is a simple body scanning practice. It requires you to focus on every part of your body to improve your awareness of physical sensations, including tension and pain. When your mind wanders, turn your attention back to your body.

How to:

  1. Remove all distractions from your room.
  2. Lay on your back andnotice the places where your body is touching your bed.
  3. Close your eyes.
  4. Soften your jaw, eyes, and facial muscles.
  5. Relax your neck and shoulders.
  6. Move to your arms and fingers.
  7. Continue to scan your stomach, back, hips, legs, and feet.
  8. If you like, you can repeat in the opposite direction, from your feet to your head.

 

Other Tips to Improve Sleep Quality

In addition to meditation, there are many other effective techniques to improve sleep quality.

 

  • Make sure you go to bed at roughly the same time every night and wake up at the same time the next day. Keep it for a while, and you will feel tired at a fixed time.
  • About an hour before going to bed, please turn off the TV, computer, mobile phone, or other electronic devices.
  • Take time out during the day to do some regular sports, such as running, swimming, etc. Make sure to exercise in the morning or afternoon.
  • One ear listens to one frequency and the other ear listens to a slightly different frequency. Binaural beats can trigger a slow-down in brain activity to make you sleepy.

 

Deep sleep meditation helps you create the inner conditions needed for a restful night.

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