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Does Deep Sleep Meditation Work?

Deep sleep meditation is a kind of meditation that puts your body in a completely relaxed state, but the mind remains alert. Many people have trouble falling asleep, and this practice helps relax and calm your thoughts and worries, thus facilitating better peaceful sleep.  

The American Sleep Association says about 30 percent of adults experience some short-term issues with insomnia and another 10 percent have chronic sleep issues. Proper sleep is a problem for many.

How Deep Sleep Meditation Works?

Meditation is said to relieve stress and therefore relax your mind and body. The idea is to shift your focus from your thoughts to what your body is feeling. You practice this type of meditation while lying in bed. 

Since meditation also helps with pain, this practice slowly reduces pain sensitivity and leaves you feeling more comfortable enough to sleep well.

Benefits

  • As a form of meditation, it enables you to focus on the present instead of all the gnawing thoughts in the background. But, unfortunately, these thoughts can keep recurring, stealing your joy and, ultimately, your sleep.
  • It helps you slow your breathing, and as a result, it lowers your heart rate. A lower heart rate creates an ideal state for you to fall asleep. You could find yourself drifting off during a deep sleep meditation session.
  • Having a good night’s rest also impacts your effectiveness and mood during the day. You will experience more happiness and more energy as you go about your activities in the daytime. 
  • If you need to adjust to a new sleep schedule, this practice will help you transition effectively and curb possible disturbances.

Do You Need to Be Asleep During Sleep Meditation?

There is a difference between sleeping and sleep meditation. Owing to the nature of the practice, some may presume you should be asleep during sleep meditation. However, others assume the two are virtually the same. 

Your nervous system is generally inactive when you’re sleeping. Then, as you sink deeper into slumberland, your consciousness takes a short break and isn’t active. 

On the other hand, sleep meditation requires you to be awake and alert. You will, however, be in a state of deep relaxation.

Types of Sleep Meditation

There are different kinds of meditation. All are beneficial and will relax your mind and body to sleep better. Here we will look at three such types.

Concentration Meditation

As the name suggests, you should train your attention on something and concentrate. It could be a physical stationary object or even a calming thought. 

You can add to this a favorite mantra as you meditate.

First-timers may have a hard time concentrating on a single object. Instead, you could use your breath and focus on each breath you take. Feel the sensations resulting from every breath and let it move through you.

Mindfulness Meditation

The idea is to focus on the present. Focus on what is going on with each breath as you pay attention to your body. 

Start slowly by flexing your toes and relaxing your muscles. Then, keep going as you shift your focus to different parts of your body.

It may be challenging to focus your attention when starting, so you can begin by focusing on your breath. You will learn to tame the thoughts running through your mind with time. 

Guided Meditation

This is meditation with a guide. You will listen to an instructor’s voice, and they will guide you on what to do to get to a meditative state and ultimately sleep easy.

These can be in videos, audio recordings, or even asleep podcasts.

How to Try Deep Sleep Meditation

Before Bedtime?

You can try it by yourself, but if you would prefer to have some guidance, there are apps and audio recordings that can walk you through it.

The basic idea is to lie down comfortably, relax, and breathe. For example, you can breathe in as you count to four, breathe out while counting to four, and finally, count to four while holding your breath. This relaxation technique is known as box breathing.

It relaxes your body and shifts your attention from your mind to your body. You then move to different parts of your body as you note whatever you feel in those areas.

Whether tension, heaviness, or tightness, you are to relax and gently breathe and release these sensations and the thoughts that come with them.

Using audio recordings or apps will have prompts guiding you to do these things. It may also involve visualization, breathing exercises, and sometimes gratitude.

5 Useful Deep Sleep Meditation Tips

1. Get Ready for Bed

Prepare yourself physically and psychologically for bed. Take a shower, turn your lights down or off, and lie down.

2. Deep Sleep Meditation Music

What works for you? Would you prefer some soothing music, meditation sounds, or a podcast? Whichever helps you relax better is what you should use.

3. Breathe

Keeping your breathing in check will help you relax. As you inhale and exhale, focus on the resulting belly motion. The repetitive action is very calming. 

Deep sleep meditation - Breathe
Deep sleep meditation – Breathe

4. Stretch

Deep breaths coupled with stretching helps release tension from your muscles. Feel the contraction of the muscles and release it as you breathe out and relax them.

5. Relax

It takes time to perfect meditation and relaxation. Life’s troubles wind us up tightly, and releasing tension needs a little learning and patience. Encourage yourself and keep going even if you haven’t mastered meditation yet.

Relaxation in Deep Sleep Meditation
Relaxation in Deep Sleep Meditation

More Tips to Help You Sleep Better

In addition to meditation, you can adjust a few things in your sleep habits and routine to help you get a better quality of restful sleep. These include:

  • Try to go to bed and wake up at the same time every day, giving yourself enough rest. Your body understands routine and will adjust accordingly. Once adjusted, it will remind you of the healthy routine you have set up.
  • Keep devices such as computers and phones away as early as 30 minutes to one hour before bed.
  • Keep unnecessary noises out of your bedroom.
  • If your room is bright or you have to sleep during odd hours, get heavy curtains or dark blinds to block light.
  • A more comfortable bedroom usually works well. Keep the temperature a little lower than the rest of the house for better sleep.
  • Stay hydrated throughout the day with the recommended 6 to 8 glasses of water.
  • Regular exercise also enhances sleep quality.
  • Comfortable sleepwear such as well-fitting cotton pajamas is also a great addition to your night wardrobe. Cotton is a breathable fabric which means your skin won’t get clammy when you sweat at night.

Final Word

Deep sleep meditation can be beneficial for insomniacs. It will help bring peace to your evenings. It is not meant to force you to sleep but instead offers a wholesome sleep experience. 

It is to help you fall asleep peacefully and stay asleep through the night, to wake up rested. Your body may need you to try several times to get the hang of it, and that is okay. It will be worth it!

If you still cannot relax and sleep soundly, you may need to schedule an appointment with your doctor.  After many attempts at deep sleep meditation

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