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Sleep Meditation: The Most Effective Treatment for Insomnia?
For some people, sleep comes easily. Once their heads hit their pillows, they’re out like a light.
But if you’re in the less fortunate 25% of the population, this is a feat you’re yet to master.
Difficulty falling asleep is often linked to acute insomnia: the inability to get enough sleep to function in daily life.
If sleep struggles are familiar to you, you know all too well the effects sleeplessness can have on your work performance, mood, relationships and long-term health.
You also know that insomnia is notoriously difficult to treat.
But here’s something you may not know: in recent years, an unlikely solution has gained momentum — and it doesn’t require lifestyle changes, prescription medication or alternative therapies.
It’s called sleep meditation — and it might just be your ticket to quicker, deeper sleep.
What is Sleep Meditation?
In a nutshell, sleep meditation is an effective way to let go of the thought patterns that normally keep you awake and physically prepare your body for bed.
It activates the part of the brain responsible for positive emotions — and as a result, your mind is able to slow down, let go of anxious thoughts and relax into a deep, restful sleep.
If you want to regain control over your sleep and be free from insomnia, read on to discover why sleep meditation might be one of your most effective options.
Why Sleep Meditation Is One of the Most Powerful Antidotes to Insomnia
Meditation has proven to be one of the most effective methods for overcoming insomnia.
Here are some of the reasons you should seriously consider it:
- Meditation Is Relaxing – Meditation allows you to let go of thoughts of, and concerns about, the past or present. It eases stress by focusing your mind on your present state: breathing softly, safe and sound in your bed.
- Your Health Isn’t at Risk – Sleep meditation is a safe, medication-free technique to treat insomnia. You don’t have to worry about side effects or risks while meditating to sleep.
- In Fact, Your Health Will Improve – Meditation goes beyond improving your sleep quality to boost your health. It has been known to effectively reduce blood pressure and even alleviate pain.
- There Isn’t a Wrong Way to Do It – Regardless of how you practice sleep meditation, it’ll always be correct. Once you get the hang of one method, you can challenge yourself by picking another.
Why Sleep Meditation Is One of the Most Powerful Antidotes to Insomnia
Sleep meditation generally focuses your thoughts on your body, your breath, soothing imagery or a specific phrase or thought. The goal, regardless of the focus, is the same: as you meditate, you grow more relaxed — and more likely to fall asleep.
So while lying in your bed tonight, try one or more of the following meditation techniques to overcome insomnia and welcome the Sandman with closed lids:
1) Mindful Breathing
This type of meditation has you focus on your breath as you inhale and exhale. You will follow your breath as it makes its way into and throughout your body, before it exits.
2) Body Scan Meditation
Through body scan meditation, your focus will shift to your body. You’ll mentally scan yourself slowly, becoming aware of every part of your body. In the process, you’ll feel your muscles relax as you pay attention to them.
3) Visualization
Visualization entails having an expert lead you through every step of a visualization exercise. By following their instructions, you’ll relax your mind until it’s ready to transition from wakefulness to deep, restful sleep.
As this is a more advanced form of meditation, you may want to try it after mastering the first two types.
4) Gratitude Meditation
In this meditation technique, your focus will be on the things you’re grateful for. You could be grateful for small things such as having a loving cat, or bigger things such as your partner.
To make this meditation more challenging (and exciting), try thinking about the smallest things you feel grateful for — like the gentle, soothing breeze you felt as you walked your dog this morning.
5) Mantras
Mantras are words or phrases which help you clear your mind and relax. By repeating these words, you direct your mind towards a state of stillness.
It’s best if you come up with your own mantra, but there’s inspiration to be found in books and on the internet if you’re coming up short. For best results, focus on the words or phrases that make you feel calm, light and peaceful.
Get Ready to Meditate Your Way to Dreamland
If sleep has been evading you for a long time, give sleep meditation a try.
Not only will it help you relax before you drift away, it’ll ensure you get good-quality sleep that helps you wake up fresh and ready to tackle the day.
And the best part? It’s safe, free, and extremely beneficial to both your mind and body.
Have you tried sleep meditation before? Share your experience in the comments.
Sources:
(1) “Relaxation meditation for stress relief." Headspace, www.headspace.com/meditation/relaxation. Accessed 5 Oct. 2019.
(2) Corliss, Julie. “Mindfulness meditation helps fight insomnia, improves sleep." Harvard Health Publishing, 18 Feb. 2015, www.health.harvard.edu/blog/mindfulness-meditation-helps-fight-insomnia-improves-sleep-201502187726
(3) “Sleep Meditation: How to Use Meditation to Fall Asleep.” Relax Melodies, www.relaxmelodies.com/sleep-meditation/. Accessed 5 Oct. 2019.
(4) "How Meditation Can Treat Insomnia." National Sleep Foundation, www.sleepfoundation.org/articles/how-meditation-can-treat-insomnia. Accessed 5 Oct. 2019.
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