Everyone wants a restful sleep after a hectic schedule of the day. Which is only achievable through sleep meditation. Statics manifest that approximately 70 million people in the United States alone suffer from sleep disorders.
According to the National sleep foundation, 30 to 40% of people have trouble getting a restful sleep. And 10 to 15 percent of people go through from chronic insomnia. In this article, we will talk about how we can secure natural sleep. And relax our minds through guided meditation for sleep.
Sleep Meditation Benefits
Sleep Meditation is a an incredible way to get a cozy sleep. By relieving your mental fatigue and relaxing your body. It may assist you to fall asleep rapidly and attain a deep sleep in a healthier way.
Guided sleep meditation calms your mind and gives you a kind of inner peace as a relaxation approach. Scientists assume that daily meditation reduces your stress level and increases your peacefulness. Meditation boosts your melatonin (sleep hormones), reduces your heart rate.
Sleep meditation is also beneficial in reducing blood pressure. The benefits of guided sleep meditation most likely observed only by doing it daily.
Sarah Lazar who is a neuroscientist, has explained the many benefits of sleep meditation. She says that daily meditating modify your mind entirely.
According to studies, sleep meditation is an impressive stress management tool. It reduces your stress after just eight weeks of implementation. Stress cannot be completely eliminated, but it can be controlled through guided sleep meditation.
Signs that you Need to Start Guided Sleep Meditation
If you are experiencing trouble getting a restful night’s sleep. This can have a significant outcome on your physical and mental well-being.
You may suffer from insomnia. If you examine these indication while falling asleep.
- If you are having difficulty sleeping.
- Disruption of sleep in the middle of the night
- Feeling exhausted and unrested after awaken in the morning.
- Stay awake in bed all night.
- Irritability in the mood.
- Inability to focus on work.
Best Guided Sleep Meditation
A choice of guided sleep meditation is to ease your body and hang up your mind in a familiar method to relieve insomnia and boost your sleep.
1. Breathing Exercises
It is a very smooth and effortless method to relax and control stress. Commonly, when we discuss about breathing exercises, it’s an alternative meditation for our mental health and entire body.
Close your eyes including mouth and inhale through your nose while mentally counting to four. Hold your breath for a count of seven. Then slowly exhale through your mouth. Repeat this exercise three more times.
2. Mindful Scanning from Head to Toe
Body scanning is a strong way to start a sleep meditation exercise. It can assist you perceive connected to your emotional and physical self. Lie comfortably on your bed and deep breaths. Attempt to breathe from your belly and don’t hunch your shoulders up and down.
Begin scanning from your head and observe what you feel. Loosen up your whole body, move your neck and shoulders, and let them relax.
Pay attention to the spot where you feel tension. Now you can get off a breath in that aching areas. It supports to relieve your tension. This guided meditation for sleep is very effective for insomnia.
3. Counting in your Mind
Shut your eyes and lie down comfortably. Clear your thoughts. Now start counting down slowly until you fall asleep.
Dr. Vicky selall advise playing a mindless game, starting the countdown to 100, repeatedly, three times. After trying this guided sleep meditation, you begin to drift into a sleepy state.
4. Visualization
Visualization is a successful way to reduce your anxiety and help you de-stress and fall asleep. Visualization is scientifically approved that helps you bed down quickly.
Visualize something you are very great at. Visualize a scene that calms you down. Visualization lay out your capacity to focus on soothing and relaxing images.
5. Headspace For Better Sleep
Headspace is a great app. Especially for those who are beginners and want to learn meditation. It has a lot of significant features.
With the help of Headspace, we can effortlessly create a habit of sleep meditation daily. And reduce the stress and make our sleep more peaceful. It’s an amazing app for you if you have difficulty falling asleep, or getting up in the middle of the night.
Mindfulness Meditation
Mindfulness meditation is an astonishing mental exercise to keep you mindful. Mindfulness sleep meditation detach negative thoughts from our minds.
It instructs the mind how to keep calm in stressful environments. When you start performing mindfulness exercises, you will start to notice numerous changes in yourself.
According to research, this has been proven mindfulness can increase peacefulness and positive effects and decrease negative effects, tension, and anxiety.
Negative Effects of Sleep Meditation
There is no doubt that sleep meditation is a healing process. Guided meditation of sleep is the finest way to calm your mind and body. But if anything is exhausted at an extreme level, its disadvantages also start to appear.
You may experience some drawbacks while practicing sleep meditation. Body pain, dizziness or headache, pressure, emotions, disorientation, confusion, gastrointestinal problems, and involuntary movements may also occur.
Meditation for sleep can be dangerous for your health but it’s not risky only a few people face it. You can understand your body and mind better than others.
At the point when you feel that it is too much, you can stop meditating. As a beginner, sleep meditation for three to five minutes is enough for you. Then gradually increase the time.
Final Thoughts
Sleep Meditation keeps our mind and body connected. So that both physical and mental health is maintained. Guided sleep meditation helps us recognize our own emotions.
Meditation for Sleep calms the mind and helps you get a restful nap.
FAQ’S
What type of meditation for sleep should I go for?
There are various methods of sleep meditation, including guided meditation for sleep, mindfulness meditation, and yoga. Now it depends on you which methodology suits you best.
What are the reasons why I am not able to sleep well?
Stress, anxiety, and insomnia are one of the key reasons of sleeplessness. Furthermore, an uncomfortable room and an excessive consumption of nicotine or alcohol also cause difficulty in sleeping.
