4 Sleep Meditation Techniques for a Quality Sleep

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July 13, 2022

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What is Meditation for sleep?

Sleep meditation is a state between being awake and sleeping, where you put your mind in a yogic sleep. In this state, the body is relaxed but is mentally aware of its surroundings. Sleep meditation, also known as Yoga Nidra, is used to relax the mind, body, and soul. Meditation allows us to have control over our thoughts, not to be lost in our heads, and how to be aware of the present. Our minds' tendency to get stuck in useless thoughts is the strongest at bedtime, as we suddenly stop and lie still. Meditating to sleep is a unique experience that allows a natural sleep on its own. It will enable us to let go of everything that has happened during the day or in the past. So, that we can rest our mind while altogether resting our body.In logical terms, Meditation helps in lowering the heart rate by provoking the parasympathetic nervous system and promotes slower breathing, which then increases the possibility of a good night's sleep.If you want to learn and work through a sleep-based meditation, you may find these tools and techniques help to relax the body and mind and more comfortable to let go of the day while easing your body into restfulness.

How can Sleep Meditation help?

Meditation promotes a variety of physiological variations in our body, which initiate sleep. According to the research, Meditation to fall asleep helps in numerous ways sleep problems, insomnia, an unhealthy condition that often arises from stress and anxiety. But Sleep meditation is a powerful tool that improves the response of relaxation. It also allows control of our autonomic nervous system, which reduces the frequency of how easily you are awakened. Meditation increases the secretion of sleep hormone--melatonin, serotonin, decreases blood pressure, reduces heart rate, and activate the sections of the brain that promotes sleep.

How to do sleep meditation

If you are wondering how to do Sleep meditation, then do not worry, as these steps will guide you through the entire process. Sleep meditation is an easy exercise that can be done anywhere, at any time no need for any specific tools or methods. The one thing you require is a few minutes to relax. It takes hard practice to establish a meditation practice in your daily life. By doing this practice regularly, you can enjoy its numerous benefits.Here are the simple tips for Sleep Meditation:

Find a peaceful place to sit or lye down.
Gently close your eyes and breathe in slowly, while Inhaling and exhaling deeply.
Keep your focus on the sound and feel of your breathing.
Your mind will indeed wander, which as usual, so if any other thought comes into your mind, just let it go and bring your focus back to your breathing.
If you are trying Meditation for sleep for the first time, you need to be patient. This meditation practice is just a practice, and your focus will get better over time, which is why it is necessary to meditate for five to ten minutes before going to bed. And slowly, over time, increase the duration from 20 to 30 minutes.
It takes time to be able to control and calm down your mind.

Some specific meditation techniques to promote restful sleep:

Let's take a look at some sleep meditation yoga and specific meditation techniques that have a tendency that works well to promote sleep.

1. yoga nidra exercises

The meditation for Yoga Nidra is a five-step process that begins with a body scan to allow people to be aware of their physicality. And then later incorporates focus on the breath, then begins the process of balancing emotional states, visualization, and self-healing. Yoga nidra for sleep includes a complex stepwise relaxation process for each part of your body. It has--the release of all thoughts and efforts, guided visions, conscious awareness of the senses, and feeling the sensations and emotions in the body. This meditation method is typically practiced by lying down, and one can use other devices or props to allow for a restful, non-distracting position for the body.

2. Guided Meditation

Guided sleep meditation is a process that helps you to let go of troubling thoughts and unwind your body before bed. This method includes shifting your focus away from your thoughts to sensations in your body. Guided sleep meditation is a method in which you listen to someone else's soothing voice that offers support for Meditation. Always choose a guided meditation that has positive affirmations or meditative mantras. You can find guided stories or exercise for sleep like-- exercise Yoga nidra by Shobhit Raj, or sleep stories by Dr. Shyam Bhat. Growing kids who lack focus and sleepless can also try the guided Meditation through-- sleep stories for kids by Prasiddha Ramarao.

3. Relaxing Breath Meditation

Practicing relaxing pranayama, or breathing exercises can also help you fall asleep quickly. A must-try is this meditative guided pranayama, a simple breathing practice called alternative nostril breathing or Nadi Shodhana. You can begin by sitting in a relaxed position. Then slowly use your right hand and put the tip of your index finger and middle finger in between your eyebrows. Close your right nostril using only your thumb. Now inhale slowly through your left nostril and take a full breath. After this, use your ring and pinky fingers to close your left nostril. Now release your thumb and exhale through your right nostril. Then again, inhale through the right nostril while taking a full breath. Place your thumb back to your right nostril; let go of your ring and pinky fingers, and exhale through your left nostril. Repeat this alternatively with each nostril.

4. Candle Gaze Meditation

Practicing focused gazing Meditation or Trataka, is a perfect way to fall asleep quickly. Usage of a lit candle to focus said to be very relaxing. Just like people zone out or get relaxed while gazing at a fireplace or bonfire, this Meditation will have a similar effect. The sudden movements of your eyes reflect your thoughts and allow your mind to wander. So fixating your eyes on the flame of the candle will help control your thoughts and increases concentration. To practice this Trataka technique, find a relaxing place to sit up straight. And remain in this position for this entire meditation practice. Light a candle and place it at eye level or just below, close to so that you can see it easily. In this practice, you'll have to stare at the flame without blinking for as long as possible. When you do blink, gently close your eyes. If you are already falling asleep, make sure first to blow out the candle.

Conclusion

If you are battling with insomnia at night, then you're not alone. There are a lot of people who experience sleeplessness regularly. For many people, sleeplessness or insomnia is related to stress and anxiety. That is because stress causes tension and makes it hard to fall asleep at night. In some cases, stress can worsen current sleeping issues. This is why sleep can be difficult for some people and anxiety, an active mind that comes in the way of getting adequate sleep at night. Multiple research has shown the benefits of sleep meditation that help calm down the mind and promote better sleep. Sleep meditation can help you have a better sleep. This relaxation technique can calm the mind, relax the body while developing inner peace. The Meditation enhances your mood, relieves stress, reduces anxiety, increase focus and concentration, improves cognition, improves your pain response, control high blood pressure, and improves heart health.However, Meditation can help improve your sleep. Still, it cannot replace healthy sleep practices, which includes following regular sleep timing, turning off devices before bedtime, keeping your bedroom area comfortable, dark, and quiet. You must also avoid taking any caffeinated drinks and heavy foods 3 hours before bed.

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