If you are like most people, you don’t get enough quality shut-eye. The right amount of sleep is crucial to your health and wellbeing.
The practice of meditation is not just for relaxation, it also has a variety of health benefits. In fact, according to the American Journal of Preventive Medicine, people who meditated regularly had a lower risk of developing depression or anxiety than those who didn’t meditate. In addition to that, many studies have shown that regular meditation can help reduce stress levels, regulate hormones like cortisol and testosterone and improve sleep quality.
If you are like most people, you don’t get enough quality shut-eye. The right amount of sleep is crucial to your health and wellbeing.
According to research, lack of sleep can lead to higher levels of stress hormones in the body which in turn makes you more prone to physical and mental ailments like anxiety, high blood pressure, and depression. On top of that, it can have a toll on your mind and body.
If you are someone who struggles with staying calm or falling asleep, then it’s probably time that you begin experimenting with different techniques before bed. This is especially true when you are stressed or anxious about something or someone.
By adding some meditation to your nighttime routine, you give your mind time to unwind and relax, which improves your sleep.
In this blog, I discuss why it is important for you to start meditating before going to bed.
How meditating helps improve sleep and prevent insomnia.
Meditation reduces cortisol (the stress hormone) and increases melatonin (the sleep hormone).
Meditation has been scientifically proven to help improve sleep and prevent insomnia. This happens because meditating helps reduce the amount of cortisol or stress hormones in your body.
Meditating also increases serotonin, a hormone that eventually becomes melatonin. Melatonin is a hormone that regulates your sleep.
The benefits of meditating before sleep.
Wake up feeling refreshed.
Reducing the stress hormones (cortisol) and increasing melatonin (sleep-regulating hormones) in your body makes you feel more relaxed. It not only improves your sleep, but it also has positive effects on depression or anxiety.
Meditating before bed makes it easier for you to fall asleep and stay asleep because the practice helps you feel better mentally and physically. Better sleep quality (sleeping faster and longer), as well as reduced stress, can have a positive impact on several physical health ailments such as high blood pressure and elevated heart rates.
The benefits of meditating before sleep are not limited to just sleeping faster and longer. It has also been shown to lead to more restful sleep which means you wake up feeling refreshed. You’ll have more energy to handle your professional and personal responsibilities and can save money by not needing to buy coffee or energy drinks.
Why you should add meditation to your bedtime routine.
When you create your bedtime routine, avoid things that stimulate your brain like watching movies, listening to loud music, or scrolling through the internet.
Creating a healthy bedtime routine makes it easier to improve your quality of sleep and prevent insomnia. Research supports that doing something calming before sleep makes it far easier for the brain to slow down and enter into the deeper stages of sleep. It also has the added benefit of improving your discipline.
When you create your bedtime routine, avoid things that stimulate your brain like watching movies, listening to loud music, or scrolling through the internet. Instead, make sure that it includes something calming and relaxing like reading a poem, taking a warm bath, or meditating.
As a reminder, meditating before going to sleep will help reduce anxiety and stress which in turn helps you get the rest you need and deserve.
5 types of meditations to try before bed.
Audio-guided meditations are great.
There are many different types of meditations for sleep, and all have their own benefits.
1. Audio-guided meditations.
Audio-guided meditations are a great way to relax and unwind before bedtime. They’re the quickest way to get into a state of deep relaxation so that your mind and body can drift off into your deepest sleep, effortlessly. For the best effects, listen with headphones.
2. Binaural beats (delta waves).
Binaural beats that are in the delta waves frequency (0Hz – 4Hz) help slow down your brain activity by creating a specific frequency of brainwave activity associated with deep sleep. Binaural beats are also best experienced with headphones.
3. Body-scan meditations.
Body-scan meditations take you on a journey into your body on which you uncover information about your stress, anxiety, or pain patterns and release them from your system.
4. Breathwork.
Breathwork is a conscious breathing meditation that helps release tensions by focusing on breathing patterns that calm your mind and body naturally.
5. Yoga.
Yoga is a great way to stretch out before bedtime. It provides an easy transition into relaxation as you adopt different poses that work different areas of the body like the spine, hips, shoulders, or head.
How to meditate before going to sleep.
To fully enjoy the benefits of meditation before going to bed, do the following 4 things:
- Make meditating before going to bed part of your routine.
- Before beginning your meditation, always set an intention. In this case, set an intention for why you wish to get a good night’s sleep. How will waking up refreshed change the way you approach your day and relationships?
- Find a comfortable space in your home that isn’t too bright. The darker it is, the better. You may decide to meditate on your bed right before you go to sleep. If you intend to do yoga, this does not apply.
- Use headphones for audio-guided or binaural beats meditations so as not to disturb your mates and to have the most effective experience.
Conclusion.
Make meditating part of your daily routine.
Never underestimate the power of meditating regularly before going to sleep. It can provide a range of benefits, including improved sleep, reduced stress, allowing for deeper and more meaningful dreams, and an overall easier time falling asleep.
Meditating also promotes longer, uninterrupted sleep. It is an excellent way to elevate your energy levels, lower your blood pressure, and reduce your stress and anxiety.
Meditating helps you relax, which ultimately is great for your body and mind. With just a few minutes, you can take your mind off the day and focus on some deep breaths and calming thoughts -additional excellent reasons to include meditating as part of your bedtime routine.
Now that you know the many ways to practice meditation before sleep, you’re ready to start experiencing some of the benefits.
Enjoy the FREE audio-guided meditation for sleep below!
Your Most Restful Night of Sleep
Tired of not getting enough sleep? Struggling with insomnia? Wake up on the wrong side of the bed?
Transform your life with this beautiful guided meditation. With easy-to-follow instructions accompanied by soothing flowing waters, you will achieve a deep state of relaxation to support the safest and most restful night of sleep you have ever had in your life. Enjoy!
Your Most Restful Night Of Sleep (Free audio-guided meditation)
