Sleep Mediation - Mindfulness for Better Sleep
Are you waking up unrefreshed each morning? Is it taking you a long time to fall asleep each night. Do you wake up frequently throughout the night?
If you answered "yes" to any or all of these questions, know that you aren't alone. But also know that there are steps you can take to improve your overall quality of sleep and even possibly your health. Sleep Meditation just might be the answer to some or all of your sleeping shortfalls.
What is Sleep Meditation?
Sleep Meditation is defined as a state between being awake and sleeping. This “in between” state allows you to the time to relax both your mind and your body. Knowingly and purposefully relaxing your mind and body results in a better quality of sleep when paired with other recommend sleep hygiene steps.
The Benefits of Sleep Meditation
Allowing your body and mind time to prepare for sleep will result in a deeper, more restful sleep. This allows your mind and body to rejuvenate and repair itself from the stress of the day and to take on the upcoming day. Even if you don’t have difficulty falling asleep and/or staying asleep, sleep meditation could help increase the effectiveness and quality of your sleep.
Prepare for Sleep Meditation
Just like anything else, preparation is key for successful sleep meditation. To properly sleep meditate you need to set apart time to do so. Realizing you are tired (or even worse exhausted) and then deciding to start your sleep mediation routine will make it difficult to complete a necessary sleep meditation cycle.
You can set yourself up for success by setting a time to go to sleep every night - even on weekends. This routine will prepare your body for sleep. Now that you know the time you would like to go to sleep, set aside anywhere from 20 - 60 minutes prior to the time you would like to go to sleep for your sleep meditation routine.
How to Relax Your Mind and Your Body
Now that your schedule is set, your bedroom is the perfect environment for sleep and it has come time to begin sleep meditation you will need to begin to relax your mind and your body. Easier said than done though, right? We’ve got you covered with these simple steps.
Lay down in your bed and get comfortable. Most recommend laying flat on your back with your legs comfortably spaced apart and arms by your side. This might not be the way you prefer to sleep at night, but you can transition to your favorite sleeping position as you start to feel your body relax and right before you begin to doze off.
Now that you are comfortably laying down, start to prepare your mind for meditation. Release and forget about the stress of the day or what might be coming up tomorrow. Right now you are in a peaceful place where the bothers of the world are left behind and can wait until another time. Giving your mind this pep talk will set you up for success.
In your mind, start at your head and begin to relax release any pent up stress or energy you might be holding on to. Then to shoulders, let them sink into your bed allowing any muscle tension to completely rest on your bed. Now to your chest and arms, slowly calm your breathing and let your arms, elbows, wrists and fingers go limp.
Breathe calmly through your nose and begin to feel a state of lessened sensitivity as you relax your legs, knees, ankles, feet and toes.
Keep your mind clear of any stress or distractions while only allowing positive or happy thoughts to enter your mind during this time. This can help some release the tension of the day, while others prefer to simply focus on their breathing to lull them to sleep.
Sleep Soundly
Now that you have slowly and intentionally guided your mind and body through these steps, you should be fairly close to entering a peaceful sleep. Allow your body to get heavy and your mind to drift from a conscious to a subconscious state where restful sleep takes over.
Alternatives to Traditional Sleep Meditation
Not everyone is able to turn off their mind and relax their body when its time for bed. Thankfully, there are guided methods to help you with this most important process. Apps like Calm and Headspace can lead you through a relaxing routine or even stories to relax your mind and body. Numerous mindful apps exist to help reduce your stress, anxiety, to increase focus, sleep quality and much more.
Better Sleep. Better Health. Better Life.
Sleep quality is not something that should be taken lightly. Following a sleep meditation routine is your path to a better nights sleep, more energy for the next day and a body that can fend off the stressors that life inevitably throws your way.
Are you interested in learning more about how to get the most out of your sleep? Reach out to us now and schedule a sleep study to learn more about what your sleep is doing (or not doing) for your current health status.