One of the easiest ways to improve sleep and achieve deep sleep is to practise sleep meditation, or to be more exact, guided sleep meditation. With guided meditation, you have an instructor taking you through the process, using video, a phone, video/audio recording or an application. Sleep meditations are best to release stress, relax and let both mind and body become calm. Throughout the process, the practitioner will feed each body part to become more relaxed and heavy while listening to the instructor's soothing voice.
Gentle exercises as meditations create a more profound sense of relaxation, allowing you to drift away while still being awake. Focusing on your breathing in silence, the instructor he's with visualization, letting your mind settle, helping release tension in every muscle in the body. Slowly, the stress floats away and the practitioner enters a more relaxing state.
The important thing is the practitioner releases all their worries while performing the guided meditation, then concentrates on what is being said by the instructor and the effects it has, allowing stress release to happen.
Can Meditation Help with Poor Sleep?
A recent study in the Journal of the American Medical Association split people into two groups — one that was taught a simple method of sleep meditation and while the other with a basic mindfulness meditation practice. In the end, the group that showed the most improvement in their sleeping habits was the one who learned how to meditate. Their sleep patterns improved, and with it, their sleep quality and sleep cycles thus eliminating sleep deprivation. This group also saw improved results in reducing daytime fatigue and symptoms of depression.
This is just one example in which meditation can benefit those who struggle with quality sleep. Meditation is an excellent remedy for poor sleep, no matter what your problems are. Whether you have been diagnosed with insomnia or have occasional trouble staying or falling asleep, learning and practicing meditation can help.
What is Mindful Body Scanning?
During guided sleep meditations, the instructor will perform what is referred to as body scanning or body scan. But what is a body scan?
We would refer body scan meditation as a meditation done in a mindful state, promoting awareness of one's physical body. Through visualization and the physical sensation, it anchors to the root of the mind in the practitioner's body and keeps them in the present moment. This practice is often used during yoga sessions, one being Yoga Nidra.
The use of a body scan is not what all instructors will do, but it is a powerful tool to use for the instructors guiding the practitioner to connect with their body. By performing this, the practitioner will sense an immediate effect of tension release in affected areas. This is why body scan is mostly used for relaxation practice. Is it dangerous? No, it is not.
Meditation and Sleep: Frequently Asked Questions
How do I meditate to sleep?
Many people who practice meditation feel like falling asleep by the end of their meditation session anyway, so this makes meditation a great practice to induce sleep.
To meditate yourself to sleep, start with the outlined meditation practice listed above. You might also speak to your meditation instructor about meditating specifically to improve your sleep. Even a short 25-minute session can make all the difference.
Additionally, practicing Yoga Nidra, which puts your consciousness right on the precipice of sleep, is another good option.
Will meditation help me sleep?
Yes! Meditation is an excellent way to help yourself get to sleep and stay asleep, because it calms the mind and helps you focus on the present moment, instead of ruminating about the past or the future. Meditation provided by our in-home meditation coaches also promotes the production of melatonin, a hormone that is produced right before sleep and that is linked with sleep in general.
Is it a good idea to meditate at night?
No. Meditation in the evening or right, before you fall asleep at night, is perfectly fine. In fact, if you struggle with falling asleep or staying asleep, meditation can be useful and beneficial.
At the same time, if you practice meditation during the day, you do not want to always fall asleep at the end of each session. In this way, it is important to carry on with your daily practice of meditation, continuing to exit each session with a smooth transition into your regular daily tasks.
How long should I meditate before bed?
If you are attempting to fall asleep by the end of your meditation session before bed, you simply need to meditate for as long as it takes to fall asleep. In general, this will be anywhere from 5-15 minutes. For some people, it may be longer.
Additionally, at the very beginning of your meditation practice, keep in mind that you may find it longer to fall asleep. This is okay. Keep trying and continue on with your nightly meditation practice in bed. After a while, you will condition your mind and body to induce sleep by the end of your meditation session.
Learn how to Meditate for Better Sleep with an Anahana Meditation Coach
Most people sometimes do not get enough sleep, but some unlucky individuals struggle profoundly each and every night. Whatever your unique problems with sleep, learning meditation practice and participating in it regularly can help immensely.
At Anahana, we have highly-skilled and experienced meditation instructors ready and willing to help you battle your sleep challenges head-on. Go about your meditation practice in whatever way works best for you. We offer in-home meditation, live stream meditation and on-demand courses uniquely catered to you. We even offer special instruction available for pregnant women and new moms, seniors and athletes.
ANAHANA SLEEP RESOURCES
Guided Meditation for Sleep
How to Sleep Better
What is Sleep Deprivation
I Can't Sleep
How Long Can You Go Without Sleep
Anahana Instructors Stand Ready to Perform Guided Sleep meditation
Let our instructors guide you through sleep meditations. If you suffer from insomnia, this is an excellent tool to break this vicious cycle. During guided meditations, all one needs to do is listen and breathe to enter a calm state. This should be done just before bedtime to improve the chances of a successful rest allowing the individual to wake up the following day to discover that they no longer need to suffer, but can actually relax and continue to enjoy night after night with deep sleep. Guided meditation is not a quick fix, it should be performed on a regular basis during a brief period. Once the practitioner has several guided sleep meditation sessions under their belt, their ability to fall asleep at night will greatly increase.