For someone who has been there, you would know how hard it can be to function without proper sleep. If you are sleep-deprived, you cannot give your best at home or work. Science says our bodies need 8–9 hours of shut-eye every night for a healthy body and mind. A good night’s sleep can give you endless benefits like a rejuvenated mind, active body and healthy, glowing skin. Moreover, you can deal with your mental and physical stressors in a much better way if you can sleep well at night.
On the other hand, even one day of insufficient sleep can throw you off the track. When the pattern continues for a longer time, it can take a toll on you. You may feel disoriented, irritable and lose interest in simple pleasures of life. Furthermore, you may experience poor concentration and lethargy in general. All of this can result in low productivity at work and unpleasant scenarios at home.
There are several ways of getting your sleep cycle back on track. However, the best and the most natural option is to meditate. Practised in several religions for enlightenment, it can help you in calming an overworked mind. With continued practice, it can help you in reducing your stress and anxiety so that you can get the best sleep ever.
The best part is that you don’t have to tamper your daily schedule to sneak 20 minutes for meditation. You can do it on your bed as you prepare to get that elusive sleep. There are several meditation options that you can consider and choose the one that resonates the best with you.
Here are a few meditative techniques that will not only promise the best sleep ever but also good mental health.
Mindfulness meditation
Do you feel a flurry of thoughts racing through your mind when you lie on your bed at night? Do you feel you worry too much about your future or obsess about your past? In these cases, mindfulness meditation can be effective for the wellbeing of your mental health. In simple terms, it can bring your focus on your breathing and bring your awareness to the present moment. With continued practice and resolve of being in the present, you can fight your sleep problems and fatigue with mindfulness meditation.
To get the best results, try to practise the following steps for at least 20 minutes daily before bedtime.
- Find a comfortable position — You can practise mindfulness meditation either sitting on a chair or lying on your bed. The key is to find the most convenient place where you can sit undisturbed for 20 minutes. Ensure that the temperature of the room is to your liking. It shouldn’t be too hot nor too cold. You can take a blanket if you feel that will give you the best environment.
- Put all the distractions away — To get the best result of your meditation, ensure that the room is free from noise, diversions and disturbances. Put your phone on silent, and ask your family members not to disturb you. Close all the windows as lights and sounds of vehicles passing by may be distracting for you.
- Focus on your breath — Once you are comfortable, gently close your eyes and start focusing on your breath. Try deep breathing by concentrating on you how your belly moves up and down as you do so.
Gently drive your thoughts away — It is natural to get thoughts as you practise meditation. However, instead of suppressing them, gently push them away and bring back your focus on the breathing. Look at your thoughts as if you are seeing them from a distance. - Don’t be hard on yourself — It may be difficult to free your mind from thoughts in the first couple of sessions. However, don’t be too judgemental or critical of yourself. Instead, it is time to show extra love to your mind and body.
- Enjoy the present moment — As you become more and more aware of your present, learn to enjoy it. Appreciate it and let go of yourself. As the times comes to a close, gradually become aware of where you are and get up.
To get the best sleep ever, try to practise mindfulness in everything you do. Be aware of what you are eating, what you are doing, and what you are saying.
Yoga Nidra
As you juggle your personal life and work, it is common for the stress to accumulate in your body. With regular practice of Yoga Nidra, you can relieve this stress and regain your mental health.
Here is how you can practise Yoga Nidra before bedtime.
- Lie down — Choose a place of your comfort, like a yoga mat on the floor or your bed. Lie down with your feet and arms away from the body. You can put a bolster under the knees to slightly raise your legs.
- Connect to your intention — As you close your eyes and focus on breathing, think of your intention. Known as ‘Sankalpa’ this is your innermost desire that you want to achieve through Yoga Nidra. It could be to get more healthy, happy or active. Repeat your Sankalpa three times as you breathe in and out.
- Scan your body — Now lay very still and bring your attention to the various body parts. As you do so, imagine that you are seeing them from afar, and relax them. You can start with the fingers of your right hand and come up the right arm. Bring your focus from the right shoulder to the bottom of the right waist. Repeat this exercise for the left side as well. Similarly, hover your attention from the top of your legs to the bottom of your feet. Scan the back and front of your body. Lastly, relax your head and every muscle of your face.
- Become aware of your breath — After you finish the above exercise, notice your breathing. It would have slowed down. As you breathe in, imagine that all the positivity from your environment is coming into your body. As you breathe out, let all your negative thoughts and stress flow out of your body and mind.
- Welcome your feelings — As you lay still, notice your thoughts and feelings. Welcome them without any judgement and learn to calm your negative thoughts. For instance, if you feel tense, look for the feeling of calmness in your body and mind. The key is to find the anchors of your negative thoughts.
- Come back gradually — As you reach the end of Yoga Nidra, experience the joy radiating within your body and become aware of your surroundings.
Other simple techniques
Apart from the following meditation for sleep, there are a few other methods of inducing sleep when you are finding it hard to doze off.
- Practise yawning — Have you noticed how saying yawn a few times makes you yawn? Or, how you start yawning when you see someone else do the same? As per science, yawns can relieve your mind of stress and bring positive feelings. Try to force a few yawns if you are facing troubles in falling asleep.
- Deep breathing — To practise deep breathing, place a book on your stomach and watch it go up and down as your breath deeply. It is known to reduce your stress, and you will start feeling better in a short time.
- Aromatherapy — It can do wonders in calming an overactive mind. Try to light a diffuser or rub the oil at places where you can smell them easily. Lavender and chamomile are the best oils for stress relief. You can rub a few drops on your temples to get the best sleep ever.
- Music — If you enjoy music, put on some soothing and calming music before you sleep. Focus on the music as you try to let go of the stresses of your day. Soon, you will find yourself in the lap of sleep and a relaxed mind.
To Sum Up
Meditation is the most natural way to fight your sleep-related problems. Whether you have chronic insomnia or temporary sleep problems, meditation can offer beneficial results. Moreover, it can improve your quality of life by relieving you of stress and relaxing your body.
You can even listen to audio clips and follow the voice as you practise meditation for sleep. With just a week of regular practice, you will notice a significant difference in the quality of your sleep.
