Last Updated on November 13, 2024 by Erin Blair
A good night’s sleep is essential for overall health, yet many people struggle to achieve the recommended hours. In today’s world of constant distractions and stimulation, sleep can often be elusive.
If you have trouble falling asleep, staying asleep, or waking too early, you may already be familiar with how sleep issues can affect your quality of life. While several factors impact sleep, there are supportive practices that can help.
Meditation is a tool that may assist with improving sleep quality. As a meditation practitioner, I’ve observed the benefits of meditation on sleep among many clients. Research* also suggests that daily meditation can contribute to increased total sleep time, reduced sleep onset latency, and fewer awakenings.
Three Ways Meditation May Support Better Sleep
Supports stress management
Meditation helps manage stress and calm an overactive mind—factors that may otherwise interfere with sleep. By promoting relaxation, meditation can support a more peaceful transition to sleep.
Promotes relaxation
Breathing techniques and practices that focus on the present moment may help slow the heart rate and activate the body’s relaxation response, which can contribute to deeper and more restful sleep.
Encourages a routine
A regular meditation practice can help with establishing a bedtime routine, which is beneficial for consistent sleep-wake cycles. Practicing a few minutes of meditation in the morning and before bed can help create a foundation for better sleep.
If sleep is a concern, you might consider incorporating meditation into your daily routine. Setting aside a few minutes each day to meditate may help you feel more rested and refreshed.
A Simple Guided Meditation for Sleep:
1. Find a comfortable position in your bed.
2. Take a few deep, slow breaths and exhale fully. Feel your body starting to relax with each exhale.
3. Starting from the top of your head, imagine a warm, soothing wave of relaxation washing over you, moving down to your neck, shoulders, arms, and all the way down to your toes.
4. As you continue to breathe gently, focus on the sensation of your breath. Imagine it as a gentle, calming rhythm that guides you into a peaceful state.
5. If your mind wanders, simply bring your attention back to your breath or imagine the warm soothing wave or relaxation washing over you from the top of your head to your feet.
6. Continue to breathe deeply and allow yourself to drift off to sleep.
Relax and let sleep come naturally from this relaxed state. Sweet dreams!
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REFERENCE:
National Library of Medicine – Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances
