Get Better Sleep With Bedtime Meditation

Are you having trouble getting a good night’s sleep? Even if you’re careful about sticking to a regular bedtime, that may not be enough to get a restful night’s sleep. If you find that you’re lying still in your bed, wide awake because your mind is racing then maybe you should try bedtime meditation.

Mindfulness Meditation Can Improve the Quality and Quantity of Your Sleep

What’s keeping you up at night?

Is it your job?

Maybe its concerns about your health, finances, or other issues.

Whatever is keeping you up, mindfulness practices can help you get a better night’s sleep. The best news is that, with a little practice, you can learn how to make bedtime meditation work for you.

Preparing for Bedtime Meditation

You may already be creating an environment that is conducive to contemplation. You don’t bring your electronics to bed. You keep the blinds tight and you even use aromatherapy. This can be an excellent first step. Now all you need to do is add is bedtime meditation.  

Practicing these simple bedtime meditation activities will help you wind down:

1.     Slow down.

If you’ve like many people, you’ve been rushing around much of the day. Now it’s time to relax and quiet your mind. Push aside stressful subjects and tasks. Instead, read a calming book or work on a soothing hobby.

2.    Turn off (all) devices (a must for bedtime meditation).

Bright screens and action movies stimulate your brain. This is the opposite of getting you ready for sleep and makes it much harder to fall asleep.

One hour before going to bed, power down your phone and computer.

3.    Block out noise.

What if I have noisy neighbors or there are car alarms that go off all hours of the night?

Get an ambient noise machine. 

Turn on a fan.

If all else fails, put in your noise reducing earplugs.

4.     Eat a light dinner.

Heavy meals and spicy food can make drifting off to dreamland difficult. Keep your meal small and turn down the spiciness.

If you need an evening snack, make it small and nutritious, like a handful of nuts or a glass of warm milk.

5.     Right before bedtime meditation take a warm bath.

Soaking in a warm tub is a wonderful way to relax. It also raises your body temperature, which helps to prepare your body for sleep.

6.     Dress comfortably.

Sleep and bedtime meditation call for similar wardrobe choices. Wear loose-fitting pajamas or other soft feeling clothing made from natural fibers.

Methods and Subjects for Bedtime Meditation

You probably try to stay alert when practicing daytime mindfulness. That’s just what you should be doing.

Bedtime meditation is different. It’s okay to get sleepy and fall asleep during your nighttime sessions.

The following are simple bedtime meditation methods you can use for easing yourself into pleasant dreams:

1.     Scan your body for tension.

Allow your mind to explore your body from head to toe.

Check for any areas of tension.

If you feel any, you can release it by imagining that you are bathing them in warm and healing light.

2.     Listen to relaxation podcasts.

Guided meditation can be especially helpful for beginners. There are many relaxation podcasts to choose from. Browse online for resources like the Plumline app or Headspace. These can get you ready for bedtime meditation. 

3.     Focus on your breath.

Just like daytime mindfulness, your bedtime meditation can be as simple as focusing on your breath.

As you inhale through your nose, feel the air filling and lifting your stomach and chest. Now relax and gently release the air.

For more information on how to practice belly breathing, pick up my book, The Secrets of the Black Belt Mindset: Turning Simple Habits Into Extraordinary Success.

4.     Chant and sing.

Some people find that chanting a mantra silently or aloud during bedtime meditation helps them to relax. You can invent your own wording or read some inspirational literature for ideas.

5.     Learn yoga nidra.

You might not know it, but there’s a style of yoga just for sleep.

Yoga nidra literally means yogic sleep. It is a guided meditation that describes the state between wakefulness and sleep.

You can take classes at a local studio or online to master the techniques. If you are interested in getting a recording, contact me.

6.     Focus on an object.

Placement meditation is very common method of practicing mindfulness. It involves directing your attention on one object and keeping your mind focused on it.

You can direct your focus on just about any object. If your mind wanders, gently bring it back. What you’ll find is, over time, you’ll gradually build your concentration and feel more peaceful.

7.     Express gratitude.

Thankfulness is an excellent choice for bedtime meditation.

Review your day to remember the acts of kindness you received. This will generate warm and happy feelings and help to relax your mind.

8.     Practice your faith.

Meditation has been used as a tool to practice any kind of religious, spiritual, or personal beliefs. You can adapt your bedtime meditation rituals to serve your own purpose and needs.

Use Your Bedtime Meditation practice to Fall Asleep Faster and Stay Asleep Longer

Getting a good night’s sleep doesn’t have to be so hard. Begin practicing these bedtime meditation exercises.

As you do, you’ll find that your nights will be more peaceful, and you’ll wake up feeling more rested. On top of that, you’ll receive all the other benefits mindfulness can bring to your mental and physical wellbeing.

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