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Meditation To Help You Sleep

Sleep is an important part of a healthy lifestyle and, when we lose out on sleep, it can have lasting effects on our physical and mental health. When you are finding it hard to sleep due to outside influences, such as stress, illness, or chronic pain, you can use meditation to help you sleep. Sleep meditations can settle a restless mind and body, and help us drift off. They are a much more healthy alternative to sleeping tablets or repeated restless nights of tossing and turning.

What is Meditation?

Meditation is a way to train your mind to be more aware of the present moment. We tend to get caught up in our thoughts the most at bedtime, when we finally have the time and space to reflect on our day.

Meditation helps lower your heart rate, which encourages slower breathing. It is a natural sleep aid as, when we meditate, we let go of the stresses of our day, allowing us to rest and prepare the mind for relaxation. As a result, this may increase the chance of a peaceful night’s sleep.

What Is Keeping Us Up at Night?

Sleep is an essential part of a healthy lifestyle. Being exhausted and overworked should not be a sign of success; if you snooze, you definitely do not lose.

We’ve all experienced nights when, as soon as our head hits the pillow, your mind kicks into overdrive. There are many things that keep us up at night. Stress, worries, anxiety, and technology all play a role in disrupting our sleep habits.

Regularly sleeping fewer than seven hours a night increases the risk of developing heart disease and diabetes. Sleep deprivation can cause impairments in short and long-term memory, decision making, attention, and reaction time.

Why Might You Choose to Meditate Before Bed?

If you have insomnia or difficulty falling asleep, meditation has been shown to improve the time it takes you to fall asleep and the quality of sleep you will enjoy.

Meditation for sleep should be approached the same way we approach meditation in the daytime with a relaxed, gentle focus. When we allow the body to relax, we are not trying to force sleep but to aid relaxation. You want to stay away from encouraging more thoughts or tension within your body.

Types of Meditation

Breathing Exercises

This involves regulating your breath, such as counting breaths, alternating breaths, and holding and letting go of your breath.

Mindful Body Scanning

This is often a guided meditation. As you lie on your bed, you will be asked to notice the breath and any areas of tension in your body. Then, starting from the head, you can think of releasing any tensions held in each part of your body, part by part.

Visualisations

A visualisation asks you to imagine an image or scene to help release the stress or tension from within.

Counting

To slow the mind down, you may be invited to count slowly: starting at ten and counting backwards to one, then starting at ten again.

A Simple Meditation Exercise For Bedtime

Before you begin a sleep meditation, there are a few steps to take;

  1. Lie in your bed flat on your back, take a few deep breaths, and close your eyes
  2. Allow your body to be still and rested
  3. If you’re using a guided meditation, follow the instructions
  4. If practising an unguided meditation, do so at a pace that feels natural to you

Shall We Begin?

Start by scanning through your body, looking for areas of tension.

Start counting your breaths, in and out. If your mind wanders, keep bringing it back to counting your breath, one to ten. The idea is to step away from the worried thinking and give your mind a different object to concentrate on for a while, so you can drift off.

Focus on these areas of tension and imagine letting go of it, releasing it with your breath. Begin with your head, moving slowly through your body, scanning for areas of tension and releasing this tension with your outward breath. Move all the way down to your toes. This process can take as long or as short as you like; ideally, you could dedicate ten minutes to this relaxation technique.

It can be hard to do this yourself so, if you are looking for help, you can find a guided meditation in a variety of places, including YouTube, Podcasts, CDs, and even on Spotify.

Remember to dedicate this time to yourself; your sleep is important and so is your health. Self-care is important, and you deserve a peaceful, restful sleep (1).

Footnotes

1. https://www.headspace.com/meditation/sleep

SlumberSlumber Cursa Back Sleeping Pilllow 600gsm Medium

SlumberSlumber Back Sleeping Pillow Medium

SlumberSlumber Cursa Back Sleeping Pillow 600gsm Medium

This is the best pillow for back sleepers in the Cursa range. It also suits side sleepers with smaller frames and side sleepers who prefer a slimmer pillow.

A striped cotton percale and spiral hollowfibre pillow with extra loft and soft silk-like feel. The standard 600gsm fill gently cradles your head and neck for the perfect level of comfort and support, making it ideal for back and side sleepers.
  • Non-allergenic
  • Medium support pillow
 The Cursa 600gsm Medium Pillow suits:
  • Back sleepers
  • Side sleepers with a smaller frame
  • Side sleepers who prefer a slimmer pillow
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The Bronze Collection Goose Down pillow is filled with 90% premium goose down clusters, which provide natural loft and comfort.

Offering gentle, soft support, this pillow is ideal for stomach sleepers who need a pillow that will cushion the head and neck at a comfortable angle and prevent unnatural turning from side to side.

Covered in luxurious cotton for added natural indulgence.

  • Support: Soft Piped Edge
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The Avior Slim Latex Pillow from SlumberSlumber is a luxury latex pillow that offers shallow gentle support for the head and neck. Recommended for people who prefer to sleep on their front or back.

The unique 'pincore' construction and a galaxy of tiny inter-connecting air cells provide a built-in ventilation system which means that Relyon latex pillows stays cool and fresh throughout the night.

Unlike memory foam the superior latex in this pillow has instant bounce back. Latex is a natural rubber polymer that returns to shape time after time and offers you unrivalled comfort and support.

This latex pillow is incredibly resilient, offering excellent durability and comes complete with a washable cotton and polyester cover.

Features:

  • Cover: 100%
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  • Designed for back and front sleepers
  • Size: 68 x 40 cm
  • Depth: 13cm
  • 5 Year Guarantee
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