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A Step-By-Step Guide To The Perfect Sleep Meditation

March 31, 2022

6 min read

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Author : United We Care
A Step-By-Step Guide To The Perfect Sleep Meditation


If you have trouble falling asleep at night, you are not alone. After all, sleep meditation is helpful. Many people all around the world have insomnia symptoms regularly. If you experience restless sleep cycles or are frequently awake at night, sleep meditation can help you relax your thoughts and calm your mind in preparation for sleep.

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The importance of sleep

Never underestimate the power of a good night’s sleep. Getting adequate and excellent-quality sleep is just as essential as eating and exercising. Sleep is vital for your overall physical well-being. Sleep allows you to rest and rejuvenate in preparation for the next day.
Getting adequate sleep helps with better productivity and concentration and reduces the risk of weight gain and heart disease. It also increases calorie control, improves athletic performance, and increases social and emotional intelligence. Sleep also helps boost the immune system and reduce stress hormones.
Sleep deprivation often accompanies adverse health outcomes in children and adults. Lack of sleep affects cardiovascular health, including blood pressure and physical activity. In children, inadequate sleep may impact their overall behaviour and academic performance. Even for a prevailing lifestyle disease, obesity, sleep deprivation is a significant risk factor. You may feel frustrated when you are devoid of sleep because sleep helps with mood and emotion regulation.

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What is sleep meditation?

Meditation teaches you to be more aware of the present moment and less focused on your thoughts. The inclination of the mind to become engrossed in studies is potentially highest at night when we struggle to stop and remain still.
Meditation for sleep is a specialised, guided experience that acts as a natural sleep that helps us rest our minds while relaxing the body. Sleep meditation is a transitional stage between waking and sleeping in which you induce a “yogic sleep”, or a condition in which the body is entirely relaxed, but the mind is alert. Yoga Nidra (which means “sleep” in Sanskrit) is a relaxing or “mindfulness” technique for the mind, body, and spirit.

Your body can’t meditate by itself, so here’s how to do Sleep Meditation

Thinking is a compulsive behaviour of the brain that we cannot stop without effort. Meditation helps take your body to a “mindfulness” state and enables you to calm your mind. It is a simple practice that you may perform anytime and from any location. No specific tools or equipment are required. All you need is a few minutes.

  1. Remove any sources of distraction from your room, including your phone. After that, find a calm place. 
  2. Sit or lie down, whichever is more comfortable. If it’s bedtime, you might prefer to lie down.
  3. If you observe a thought or feeling, examine it and let it go without reacting. 
  4. Stop giving them meaning; stop attempting to push them away.
  5. Allow them to exist in the head without paying attention to them.
  6. Concentrate on your breathing. Inhale and exhale for ten counts. Repeat five times more.
  7. Inhale profoundly and feel the tension in your muscles grow; after a brief pause, exhale. Repeat this five more times.
  8. Take note of your breathing and physique. If a region of your body feels tense, intentionally relax it.
  9. When a thought arises, calmly restore your attention to breathing simultaneously.

How to practice your sleep meditation with ease

  1. Lie comfortably on the bed. Take a few deep breaths while lying flat on your back.
  2. Close your eyes, and also place your hands on your chest. 
  3. As well as, your imagination should examine all body areas and gradually relax them, making you aware of your bodily parts.
  4. Now, concentrate on your breathing. Inhale and exhale deeply. At the same time, pay attention to your breathing.
  5. Breathe profoundly and just through your nose. You should feel light and comfortable.
  6. It would help if you recalled pleasant emotions and happy moments. However, relieve any residual tensions you may be feeling.
  7. If a thought arises, let it go and concentrate on your breathing. Consider how relaxed your body is, the quietness in your room, the peace in the darkness. 
  8. If necessary, at the same time, switch to a comfortable position and dwell more profound on how relaxed your body feels. 
  9. Sleep occurs when you stay in the current moment and nowhere else. Don’t be concerned about how long you are focussing on your breath. Allow the breath to influence you and bring you into this restful meditation.

Be tolerant with yourself as you practice meditation for sleep. Begin by meditating for 3 to 5 minutes before bed. Increase the duration gradually to 15 to 20 minutes overtime. It will take time to learn how to calm your mind.

The importance of consistency in Sleep meditation

What matters most is that you meditate regularly. By all means, A meditation routine takes time to become used to your mind. You will be more likely to benefit from meditation if you make time for it. As well as the more you practice sleep meditation, the more likely you will develop a calm and relaxed mind that will allow you to sleep well. Every day, try to go to sleep and wake up simultaneously. It can help in the development and maintenance of sleep patterns. Consistency prepares the body to know when to remain awake and sleep. As a result, a regular meditation practice can improve the quality of your sleep time.

To wrap things up

Stress and a hyperactive mind can frequently obstruct excellent-quality sleep. Studies have found meditation to help relax the mind and encourage sound sleep. Some factors that help with meditation include maintaining a consistent sleep routine, turning off devices, keeping your bedroom warm, silent, and quiet, and avoiding coffee and big meals before bed.
There may be setbacks along the road, but it is part of the meditation process. Continue to practice. You are already doing an exceptional job simply by showing up!
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Author : United We Care

Founded in 2020, United We Care (UWC) is providing mental health and wellness services at a global level, UWC utilizes its team of dedicated and focused professionals with expertise in mental healthcare, to solve 2 essential missing components in the market, sustained user engagement and program efficacy/outcomes.

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