Meditation for better quality sleep and falling asleep faster is a common objective for those who start to meditate.
So how exactly does meditation for sleep work?
Meditation for sleep is a deliberate meditation practice, either guided or unguided to help rest your mind while your body prepares to fall asleep. The idea is to switch off your mind from everything that happened during the day and focus on sleeping better.
Helps close off your thoughts. A big reason why you’re unable to fall asleep is because there are many thoughts running through your mind. When you meditate or practice mindfulness, you stay in the present and pay attention to the moment you’re in. Meditation gets rid of today’s stresses and tomorrow’s worries. Your mind and subconscious begins to rest, leading to better quality sleep
Reduces your heart and breathing rate. Meditation, particularly breathing exercises, involves actively working on your breath. Sleep meditation helps you slow down and regulate your breathing. This in turn slows down your heart rate and allows your parasympathetic nervous system (PNS) to start functioning. The PNS is responsible for regulating your digestion and also helping your body rest and recover. This allows you to wake up feeling rejuvenated.
Helps release melatonin. Melatonin is a hormone that creates a better quality of sleep. When you are stressed, your body tends to release a hormone called cortisol and stop the production of melatonin. However, meditation helps dial down that stress and your body can release more melatonin, This leads to a deeper and more restful sleep.
Reduces tension and negativity. A key benefit of meditation is the reduction of anxiety. It keeps you in the moment and alleviates any negative thoughts from entering your mind. This gives you peace and a more stable state. When you have any negative thoughts, it is difficult for your brain to switch off. With meditation for sleeping ensuring you stay tension-free in that moment, allowing yourself to fall asleep faster and sleep better.
Variety of techniques. When you need to sleep, you can try a variety of meditation techniques. This includes mindfulness meditation which asks you to focus on your experience and surroundings, for example, your breathing. Another type of meditation is the visualisation technique, where you immerse yourself in a situation by visualising a relaxing scenario. There are even specific guided meditations for sleep designed to help you switch off and calm your mind and body. This prepares your body to mentally get ready to fall asleep effortlessly. Since there are many options, you can choose the style that works for you. This makes meditation for sleep an effective way of falling asleep faster and achieving better quality sleep.
Learn more about meditation and guided meditation here.
There are various lifestyle tips and tricks to help you sleep better. Meditation is one of them, and is quite effective and leads to improved sleep. Once you start practicing it regularly there will be many long-term health benefits for you. Moreover, your sleep cycle and the quality of your sleep will improve.
If meditation on your own is daunting, give guided meditation a try. It’s meditation with the help of an expert guiding you through the way. This makes it easier to follow. Learn more about the concept and how it can help you sleep.
Listen to Evolve’s selection of guided sleep audios designed to help you sleep better and balance your mind and body. The Evolve app is now live globally on Android & Apple, click here to try for free!