Top sleep meditation
- 1 Top sleep meditation
Have you ever crawled under the blankets worrying about a particular problem or thinking about a long to-do list? Many people around the globe are robbed of sleep because of streams of thoughts. One of the remedies to counter these thoughts is guided meditation for sleep or meditate into sleep.
Lack of adequate sleep during the night leads to daytime sleepiness that makes you feel lousy, affects your productivity, and can also derail your health. According to Dr. Herbert Benson, mindful meditation is one of the proven techniques that help in a relaxation response. This meditation practice focuses on breathing and the awareness of the current moment, helping to reduce insomnia.
Considering meditation in your bedtime process is an excellent way to calm your mind and prepare the body for a night of undisturbed sleep. While meditation significantly reduces the time taken to rest, getting the right guided meditation for you can be hard since what works for one individual may not apply on the other. In this article, we are going to look at the best sleep meditation ideas you can adopt.
Best sleep meditation of 2019
How can I calm my anxiety down and sleep?
If you are underground through a difficult situation, having stress or depression, there is a great likelihood that you are struggling to fall asleep at night. The constant worry about life issues bars the brain from settling down, therefore, disrupting your sleep. While a large percentage of people go through this problem, the primary concern is how to calm anxiety.
i. Reduce caffeine and alcohol intake
Taking caffeine too late in the day or drinking in excessive amounts increases anxiety and inhibits sleep. In the same way, taking alcohol near bedtime increases your heart rate and prevents you from sleeping quickly. If you reduce the intake of these two contents and increase the rate of drinking water, you will significantly decrease anxiety levels during bedtime.
ii. Cultivate the culture of exercising
According to Harvard Health Publishing, body exercise has great mental benefits. It helps in reducing the levels of body stress hormones like cortisol and adrenaline. Exercising the body in the morning or the afternoon can significantly help you in countering anxiety problems that block you from sleeping smoothly. Although exercising is useful, do not do it right before going to sleep because it will keep you awake.
iii. Reduce the time spent at staring the screen
Any digital device with a screen display such as tablet, TV, and a phone has light that keeps your brain awake. People use these devices for a vast number of activities like entertainment and work-related endeavors. To reduce anxiety created by looking at the screen, avoid spending a lot of time on the screen right before you go to sleep.
If you experience difficulties, consider setting an alarm that reminds you when to shut down or keep off these devices. Instead of watching, you can listen to music or read a book as you prepare to sleep.
iv. Change the sleeping environment
Controlling the intensity of light, temperature, and sound in your sleeping room can help you in calming anxiety and getting a good rest. The quieter, darker, and cooler your room is, the more the ability to calm the mind. A research done by New York Hospital, Cornell Medical Center, suggests that taking a hot shower increases your body temperature. Afterward, the rapid cool-down process helps the body to relax.
Best sleep meditate how anxiety affects sleep?
As soon as your head rests on the pillow, your mind starts to spin thinking about different things affecting you. It could be a project nearing its deadline or how to survive through your tight budget. Whichever the case, the thoughts can take a significant section of your bedtime without you realizing it.
Between anxiety and sleep disruption, which comes first?
At times, it is hard to differentiate whether you are having trouble sleeping because you are anxious or you have anxiety because you can not sleep. Researchers have established that there is a bidirectional relationship between sleep problems and anxiety. This means anxiety can disrupt your sleep, and sleep problems can lead to anxiety.
Best Guided meditation sleep relaxation
Meditation trains you to be less in your head and become more aware of the present moment. The mind gets busy and caught up in thoughts when you get in bed. Meditation for sleep is a guided experience that provides natural sleep assistance on its own. This experience allows you to let go of the day’s stresses, so the mind and the body can rest.
i. Chakra sleep meditation
If you are experiencing a hard time to sleep, this is one of the most useful guided meditation videos you can access. The speaker has a smooth and soothing voice that facilitates your body to go in a relaxing mode. The meditation is 35 minutes long comprising excellent background audio that helps your brain to forget everything else and concentrate on the present time.
It is an effective guided sleep meditation since I have never heard it full because I always fall asleep before it ends. Therefore this is a meditate youtube video I can heartily recommend you no matter what level of anxiety you are experiencing.
Best youtube Videos For Better Sleep meditate
ii. Talkdown for insomnia
This is a guided meditation created by TheHonestGuys, and it is designed to assist people with insomnia sleep faster. For the first 10 minutes, listeners are taken through a gentle talk that prepares both the mind and the body for sleep. The instructor gives you practical and useful tips as the meditation progresses. The meditation then transitions to a section of soothing sound waves that lulls you to faster asleep faster than before.
iii. Guided meditation body scan for deep relaxation and sleep
A body scan is an effective way to fall asleep quickly. It shifts the mind’s attention to different body parts to identify what sensations arise. To realize quick and effective results, prepare your mind, and set a good condition in your room. You can have dim lights and grave silence before starting the meditation.
This guided body scan meditation will take the cluttered thoughts of the head and concentrate all the energy into relaxing your body. The sound of a crackling fire on the background is so calming to the mind. There is no reason why you should experience sleepless nights or long nights while there is such a useful resource available.
iv. Ten-minute meditation for anxiety
This is a peaceful and relaxing meditation video that helps to ease stress, overthinking, and worry. If you have had a long and stressful day, this is the meditation guide for you. It has an instructor with a calm voice offering ideal instructions to help in relaxing your body. If you follow along, I guarantee that you will attain a state of serenity and peace of mind.
Best sleep meditations how can I relax to sleep?
Imagine how happy it would be if you were to fall asleep as a child does. When bedtime draws, children can fall asleep as soon as they get on the bed. While many people would like such, it is not always possible due to daily challenges that block the mind and body from relaxing.
The human body is created with the instinct to relax and sleep when it needs a break. As life goes on, it becomes crucial to suppress these natural urges and remain awake due to educational purposes, professional duties, or family care. Unknowingly, many people spend considerable time conditioning their body to operate normally while ignoring the need to relax. Suppressing tiredness and resting can impair the ability to relax when we direly need to.
Every person has their form of relaxation. For example, if doing nothing and staring at one place works fine for you, it might not produce the same results for another person. Other people can find undertaking physical exercise the perfect way of relaxing their mind, so they get a good night sleep. The following are tips on how you can relax to sleep.
i. Determine whether you need basic relaxation programs like yoga, meditation courses, or martial arts. Some people might find these programs useful while others may not.
ii. Use imagery
In this relaxation technique, you feed the mind something different to focus on rather than stressful happenings of the day. Force yourself to have an emotional timeout to allow relaxation. If you shut out stressful and unpleasant thoughts before you begin the relaxation process, you will fall into sleep quickly.
iii. Do breathing exercises
Breathing deep in and out helps to clear the mind and relax your body. According to research by the University of Michigan, deep breathing is one of the effective ways to minimize stress in the body. When you breathe deeply, the brain receives a message to calm down and relax. In return, the brain sends this message to the body.
This process works best if you breathe in through the nose and out using the mouth. As you breathe, close your eyes and focus as the breath moves through your body. All things that take place when you are stressed, such as fast breathing, faster heart rate, and high blood pressure decrease when you breathe deeply. Determine where you carry a lot of tension in your body and relax those areas as you exhale.
iv. Progressive muscle relaxation
This idea is useful for people who carry their stress physically. If your anxiety causes you to have tense muscles in the back, your head, or on the neck, this is an effective way to relative the stress and fall asleep quickly. Start the process of muscle relaxation from the toes and as you progress through each muscle on the body.
v. Get a massage
Body parts that carry stress can have pain, which makes it hard to sleep. A significant percentage of people carry stress on their necks, backs, and shoulders, which leads to backaches and headaches. To reduce the effects caused by the stress on these parts, ask your partner to give you a gentle massage before retiring to bed.
If you have a specific area that hurts, focus on massaging that part. The feeling of relaxation as you get massaged will condition your body to relax both emotionally and physically, presenting a good chance for you to sleep. It is also advisable to keep the lights dim for visual stimulation.
vi. Write the stresses and worries down
One of the obvious ways that help in relaxing is writing down the things depriving you of sleep. Thoughts of the things you should do the following day can continuously prevent you from relaxing. If this is the case, put it down on paper, and when the stress arises again, remind yourself you have recorded everything that requires to be done.
Dr. James W. Pennebaker acknowledges that writing down your emotions helps the body to relax. The act of thinking about a particular experience and expressing feelings is crucial. If you are undergoing a traumatic experience, writing it down helps you to organize your thoughts and give a meaning to it. In return, it will help calm the mind and body when you head for your bed.
Best meditating how do you calm down and go back to sleep?
Sleep is the world we all escape after we’ve had a long and tiresome day. However, sometimes, when you have a lot in your mind, sleep can elude you. If you have a long and sleepless night, you can keep calm and go back to a sound sleep.
i. Restrict your bedroom for sleeping only
If you have allowed your bedroom to house other activities like watching TV or eating snacks at night, the mind will have a hard time to associate this environment with sleep. People who experience a hard time before they can fall asleep should make their bedrooms technology free zones.
ii. Create a specific schedule and stick to it
Having an irregular sleeping schedule can disrupt your circadian rhythms. To avoid sleeping anxiety, maintain a schedule of going sleeping and waking up around the same time each day.
The human body deserves some time to rest so that it can gain new energy for the following day. While we desire to fall asleep as soon as we rest on our beds, our minds can be caught up by daily struggles and thought to cause sleep impairment. If your thoughts deprive you of sleep, there are mechanisms you can employ to help you in getting your rest. Guided meditation is one of the proven ways to help you sleep. In sleep meditation, you train your mind to focus on the present moment and forget all day stress.
Another method you can use to fight sleep disorder is to create imagery. In this method, you take your brain on a journey of something dear to you. In so doing, the body relaxes, making it easy to rest. Exercising, reducing caffeine and alcohol intake, and massage is also other ways you can use to help you in sleeping.
Although this article highlights many ideas on sleep meditation and reducing the time taken before you sleep, not every one of them will work on you. Some techniques will work on you while others won’t. However, it is only right to try and find out the ones that help you in defeating your problem. Some ideas, such as exercise and writing your emotions down, may require additional input from you. However, as the saying goes, nothing worth having comes easy. Start in small bits, and you will eventually realize impressive results.
learn about sleep induction at https://en.wikipedia.org/wiki/Sleep_induction