5 ways to get started and try it out

Guided sleep meditation is a way to help you let go of worrying thoughts and relax your body before bed. Like other forms of meditation, this practice involves shifting your focus from your thoughts to the sensations in your body.

Simply put, guided sleep meditation involves meditating before going to bed, usually while lying in bed. Although you can practice sleep meditation on your own, guided practice usually means listening to an audio recording that instructs you through the steps of a guided sleep meditation.

Regular practice of guided sleep meditation has been shown to improve sleep. In short, this method is an important strategy that can be used to reduce problems falling or falling asleep.

Research results

According to the American Sleep Association, about 30% of adults have short-term insomnia problems, and about 10% have chronic difficulty falling or staying asleep. Additionally, approximately one-third of adults report that they typically sleep less than seven hours a night.

A 2015 study published in JAMA found that mindfulness meditation was more effective at improving sleep than sleep hygiene interventions in 49 older adults. The Mindful Awareness Practices (MAP) intervention used was delivered for 2 hours each week for 6 weeks.

We also found that the effects on sleep carried over to daytime problems, reducing fatigue and depression. Although this is a small, initial study, guided sleep meditation may be more effective than sleep hygiene practices alone (e.g., going to bed at a consistent time each night, not using electronic devices before bed) It suggests.

Benefits of meditation for sleep

Meditation helps you rest in the present moment. When you put your head on your pillow at night, you may begin to focus on thoughts that were suppressed during the day. Without external distractions, it can be difficult to control out-of-control thoughts that can lead to anxiety and depression.

Guided sleep meditation allows you to let go of swirling thoughts and rest your mind. This activates your parasympathetic nervous system, lowering your heart rate and slowing your breathing rate. All of these changes prepare you for sleep. You may even fall asleep during meditation.

You’ll also notice the daytime benefits of doing guided sleep exercises, since getting enough sleep at night is related to your mood during the day.

The best guided sleep meditations involve following an audio guide that can be played in headphones or on a small speaker next to your bed. The goal is to not have to think too much about what you’re doing. Rather, let the recorded audio guide you.

Over time, it should become easier to dive into meditation and follow the instructions. Therefore, if you feel restless or unable to relax during meditation at first, don’t give up too soon.

How to practice guided meditation for sleep

There are many different types of sleep meditation, depending on how you want to relax during the day. Below are some techniques that can be incorporated into a general sleep meditation. Here are five sleep meditations to try and tips on how to get the most out of them.

body scan

A typical guided sleep meditation involves shifting your attention from worrying thoughts to your body through something called a “body scan.” This process involves turning your attention away from your thoughts and noticing the sensations in your body without trying to change them.

During meditation, move different parts of your body from head to toe, noticing different sensations such as heaviness, tension, tingling, temperature, and tightness. As you move through each part of your body, you will be asked to breathe into that area and slowly relax and release tension.

breathing method

In addition to a body scan, a guided sleep meditation may also include breathing exercises.

For example, you may be asked to count as you breathe in and out. This slows down your body and sends a signal that it’s time to sleep.

Visualization

By imagining peaceful scenes through visualization, you can enter a trance state similar to that induced during the hypnotic process.

You will also be instructed to let the worrying thoughts (or any thoughts you have) pass by as if they were clouds in the sky or leaves flowing in a river. When you do this, your body will begin to soften and relax, and your breathing will become deeper.

thanks

Gratitude-focused sleep meditation helps you practice being grateful and focusing on showing yourself loving kindness and patience. Gratitude meditation is a great way to reflect on the day’s events and take note of what happened in your favor and the lessons you learned from challenges.

ground

Like most meditations, grounding meditation focuses on the ability to return to the present moment through sustained attention.

The above meditation incorporates poetry and allows you to develop mindfulness simply by being aware of the recited words and using them as a prompt to direct your thoughts.

Tips to improve sleep hygiene

Below are some simple sleep hygiene habits you can use in addition to guided sleep meditation.

• Limit the use of blue light devices such as cell phones and computers in the last hour before bed.
• Try to go to bed at the same time every night and wake up at the same time every morning.
• Purchase special lights that mimic sunlight to help you wake up at certain times.
• If you need to go to bed at odd times, use dark blinds to darken your room.
• Keep room temperature lower for better sleep.
• Minimize sounds in your bedroom other than white noise.
• Drink 6 to 8 glasses of water every day.
• Do regular exercise such as walking or yoga.
• Wear comfortable pajamas, such as breathable cotton.
• Try writing a gratitude journal before you go to bed.

Better sleep helps reduce stress and improve your immune system. However, if you’re battling stress or anxiety, getting a restful night’s sleep can be difficult. Sometimes it is simply difficult to quiet the mind. Many sleep problems begin with your nighttime thought processes. This is where guided sleep meditation comes in handy.

In addition to practicing meditation, practice good sleep hygiene to help you get a restful night’s sleep. If you still suffer from anxiety at night, traditional treatments such as cognitive behavioral therapy or medication may help.