3 Meditations for Sleep: Learning to Achieve Rest Before Bed | Lunarly
3 Meditations for Sleep: Learning to Achieve Rest Before Bed
Close your eyes and count sheep. Engage in rigorous exercise. Drink chamomile tea. When it comes to sleep issues, everyone has an opinion on the best remedy. And if you’re having trouble sleeping, you’ve likely tried them all. The irony of cures for sleeplessness is that they often get you thinking about why you can’t sleep, only adding to the cycle of unrest. So how can you turn off your mind and all of those thoughts keeping you awake? Meditations for sleep are the perfect solution.
Sleep meditations are designed to direct your focus away from wandering thoughts, and immerse you in relaxing feelings before bed. This is helpful for all kinds of sleep issues, whether you’re struggling with falling asleep, staying asleep, or feeling rested when you wake up.
How Do Sleep Meditations Work?
Sleep meditations can and should be modified to your preferences. Not all meditations for sleep will work for your individual needs. Some people need calming meditation sounds to arrive at a place of rest, while others prefer silence combined with meditative breathing exercises. We’ll explore several types of sleep meditations so you can understand what will best work for you, and alter it to your needs.
Sleep meditations differ from other forms of meditation because they’re goal is to simply achieve calm in both mind and body. While meditations like journaling and walking are ideal for finding clarity, sleep meditations will be centered entirely around achieving a state of tranquility.
Types of Meditation for Sleep
Guided meditations are particularly beneficial when you want to stop racing thoughts. There are tons of free guided meditations available online that are made specifically for those looking to frame their mindset for sleep. A guided meditation usually involves serene music and a narrator who guides you through a visualization, body scan, or hypnosis meant to ease you into a deep relaxation. Decide on a timespan that works for you, whether it’s 20 minutes or an hour. Often these meditations involve a guided narration in the beginning, with music taking over as you slip into either sleep or a heighted form of rest.
Body Scan Meditation
A body scan meditation can either be done in bed, or in another room before heading to sleep. If you’re already in bed and having trouble nodding off, move to a different room and set down a towel or yoga mat to lay on. Body scans are about drawing your attention to your body and becoming totally aware of how different areas of your body are feeling. This is helpful in getting out of your thoughts, and into the present. If you find the quiet allows your mind to drift, put on a soothing sound bath playlist.
Start by closing your eyes, and bringing your focus toward the crown of your head. Visualize a light slowly moving down your body, and make an effort to note how every area it touches feels. This shouldn’t be a rushed process. As you do this, you can work to breathe the tension out of areas where you notice strain or tightness. By the time you get to your toes, you should feel more relaxed, in tune with your body, and ready for bed.
Sound Bowl Meditation
Soothing sounds before bed help transition your energy into a place of calm. If you have a sound bowl, you can take a comfortable seated position and begin using the bowl to create a gentle ringing tone. Once you have the resonance going, close your eyes and focus on feeling the effect of the sound within your body. For those without a sound bowl, you can also lay in bed and turn on a sound bowl playlist. This is a great way to create a tranquil environment that invites rest.
Try an active meditation, like a basic yoga flow. This is great for when you feel too energized or anxious to sleep. Look for yoga routines specifically curated for sleep. These shouldn’t be tough or exerting, rather simply geared toward getting your blood moving and concentrating on your body. A good stretch that ends in Savasana puts you in the ideal state for a restful night’s sleep.
Try one or a combination of these meditation techniques for sleep. Rather than allowing your mind to pace, be kind to yourself and use these sleep meditation methods in a regular routine to foster mindfulness and peace every night before bed.