Millions of people are still having a hard time sleeping. It’s not much of a surprise that they are also looking for deep sleep meditation tips. While quality sleep should be a part of our lives, it seems that with all the stressors we have, it has become a luxury. However, we are all familiar that lack of sleep can be detrimental to our health. Here are some of the negative effects on your life when you do not get enough sleep.
- declined memory function
- mood changes and irritability
- road accidents
- heart diseases
- weak immunity
- high blood pressure
- diabetes
- weight gain
- decreased sex drive
Quite frankly, this is just a partial list. The point is, a lack of good sleep is never good. But of course, we do not recommend that you take sleeping pills. These synthetic medications could also lead to further health damages. As you will notice in our posts, you would only see natural and organic remedies for sleeping to ensure that your overall health is well taken care of.
Apart from natural products that could help you doze off, deep sleep meditation could also help. If you are not familiar with the techniques, then you have found the right article.
Benefits of Deep Sleep Meditation
What’s good about meditation is that it will cost you nothing. Yet, the rewards of having an amazing sleep are priceless. For one, it can increase your melatonin level or what we often call the sleep hormone. It decreases blood pressure and improves heart health.
If you go back to the negative effects of sleep deprivation which we’ve enumerated above, you must know by now that meditation in itself could help alleviate the conditions.
How to Practice Deep Sleep Meditation
And now, let’s talk about the basics of deep sleep meditation. You do not have to be a guru to practice this. Plus, you don’t have to wait for days to finish training. You can even do it later before you sleep.
Let’s begin.
Look for a Peaceful and Calm Space
If you want to successfully meditate, you must have a dedicated space where you feel at peace. You can either sit down or lie down, depending on your comfort level. However, if you are about to sleep, the best position would be lying down.
Close Your Eyes and Focus on Your Breathing
This could be hard if you have a lot of distractions. We recommend that you put away your gadgets and make sure that there will be no interrupters when you meditate. Just breathe slowly and calmly while focusing on your every breath.
Sometimes, you would be distracted by your own thoughts. This is normal, especially for beginners. Fight it off. Refocus. And get back to breathing.
Types of Meditation Before Bed
There are different types of deep sleep meditation. Feel free to try these out and see which one works best for you.
Guided Meditation
This is where a different person guides you through your practice. Fortunately, even if you are alone in your room, there are a lot of podcasts, apps, and videos that could help you meditate. Here’s one from YouTube with more than 8M views as of this writing.
If you wish to own a meditation guide, here are some of our recommendations. To know more details, you can check out the links as well. These are affordable and could improve not just the quality of your sleep but your life in general.
Your Present: A Half-Hour of Peace
Check the latest price on Amazon.
Get a guide that has been recognized by icons and well-known people. If you want such, this is one of your best options. It’s ideal for people who are stressed with their daily lives yet would like to have a deep sleep at night. The warm and soothing voice is just perfect to end the day.
One of its users shared that the guide is indeed a ‘present.’ Just listen, and you would fall asleep in no time. Even those who used other meditation guides swear that this is the best out there.
Meditation for Relaxation
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With this audiobook, you will understand the practice and be able to apply it immediately. It includes 60 meditations where you can be calm and be able to sleep. You can even choose from 5, 10, 15, and 20 minutes meditation. This gives you options, most especially if you want a quick session.
Mindfulness Meditation
With this technique, you need to focus on your present. To successfully achieve the result, you must increase awareness of your body, breathing, and consciousness. We recommend this if you are already able to practice on your own or without a guide.
Body Scan Meditation
And lastly, you can use body scan meditation. As the name suggests, you are going to focus on the individual parts of your body. The main objective is that you increase your awareness when it comes to sensations, including pain.
When you practice body scan meditation, you need to feel the weight of your body as you lie down on the bed. From here, try to soften your facial muscles. And then slowly do the same to your neck and shoulders. Make sure to relax, and continue until you reach your toes.
How Long Should You Meditate?
There’s no absolute answer for this. However, we suggest that you start with a 3 to 5-minute meditation session every night. When you are used to it, you can add more minutes. Some are doing it for 20 minutes, so it’s up to you.
Risks of Meditation
The practice itself is considered low-risk and safe for the majority of the population. But in extremely rare cases, doing meditation might not be the best solution for you. If you have a history of mental illness, meditation could increase your anxiety.
Conclusion
Deep sleep meditation works in most cases. However, there are certain sleep conditions and disorders that might need professional intervention. If you have used all the natural remedies, including diffuser oils or even supplements, it’s best to set an appointment with your doctor. That way, they could provide a tailored-fit solution for you.
