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Sleep Meditation: 7 Easy And Helpful Steps For A Better Sleep

If you’re one of the many people who suffer from insomnia, sleep meditation may be just what you need so you don’t have to toss and turn in bed yet again. Keep reading for some simple sleep meditation steps to help you get better sleep.

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Meditation for Sleep: 7 Steps to Better Quality Sleep with Sleep Meditation

Step 1. Get in the Right Head-Space

For this sleep meditation exercise to be successful, you need to be in the right environment and headspace to be able to relax. Here are some steps to ease you into this exercise:

Do the next steps without any goal or expected outcome in mind. Forcing yourself to sleep or relax just makes things more challenging for you.

Step 2. Pay Attention to Your Environment

Pay attention to the world around you for effective sleep meditation.

Be mindful of the various sensations around you.

Once you do all that, remain present with all those sensations. Remaining present and being in the moment is what sleep meditation’s all about.

Step 3. Do a General Body Scan

Observe how your body feels right now. Does it feel calm, antsy, or as if there’s a boulder on top of you?

Next, scan your body from the top of your head to the tips of your toes. Take note of the parts of your body that feel particularly tense.

Repeat this exercise a few more times.

Step 4. Think About Your Whole Day

Next, look back to the things that just happened through the day and ask yourself how you feel all throughout. Take some time to go through an overview of the events that transpired from the moment you wake up until the present.

Your mind may wander off and fixate on certain events, particularly if it was a particularly stressful one. When this happens, acknowledge the distraction and shift yourself back to the present.

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Step 5. Shift Gears Back to Your Body

Focus on your body for healthy sleep meditation.

It’s now time to focus yourself back to your body. You don’t need to do anything or move any body part just yet – just be aware of the various physical sensations you can feel around you.

Next, slowly relax each body part and give it permission to give up control for the night.

  1. Start with the smallest toe on your right foot.
  2. Relax your toe and try to release any tension.
  3. Once you’ve eased the tension, move on to the next toe until you reach your big toe.
  4. Next, do this with the ball of your foot. Then, work your way up to your waist.
  5. Repeat steps 1-3 on the other side of your body.

Continue this relaxation exercise up through your back, chest, arms, hands, until you reach the top of your head. The goal of this step is to make you more aware of the various sensations and tensions coursing through your body and to practice letting go.

Step 6. Acknowledge Your Thoughts, but Don’t Fight Them

During sleep meditation, your mind may wander off and start wandering off, which is okay. What’s more important is to acknowledge those thoughts, then let them go.

Take as much time as you need to let these thoughts go. Trying to fight them isn’t productive and helpful.

When you do find yourself focusing on a certain thought, don’t beat yourself up about it. Practice self-compassion and forgive yourself for any mistakes you might have made.

Step 7. Focus on Your Breathing

Take natural, healthy breaths for better sleep.

Try focusing on how your lungs fill themselves with air as you breathe in and out. At the same time, visualize the stresses and tensions of the day blow away into the air.

There is a wrong way to breathe. Let your body do what it’s meant to do, instead of forcing it to conform to a specific rhythm.

To slow yourself down, count down with each breath you take until (hopefully) you drift off to sleep. This step concludes the deep sleep meditation exercise.

Sleep Meditation Benefits

There are lots of benefits you can get from doing guided sleep meditation before going to bed:

Sleep Meditation Tips

Here are some tips to keep in mind as you do this meditation exercise:

Many people don’t get enough sleep, and sleep deprivation can lead to health problems in the long term. Sleep meditation can help you relax. It also ensures sure you get the quality sleep you need and deserve so you can take on the world one day at a time.

How do you wind down before bed? Share your tips with us in the comments section below.

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