Guided Sleep Meditation: The What, Why, And How
Guided Sleep Meditation: Key Facts And How to Get Started
Most people know that meditation can positively affect mental and physical health. But did you know that it can also improve your sleep?
We can use sleep meditation at bedtime or whenever we need to unplug and unwind. It involves focusing on your breath and mentally unhooking from what's happening in your body.
Meditation is thought to improve sleep quality (1). However, this skill may bring other benefits, including reduced stress and anxiety, improved sleep quality, and enhanced well-being (2). However (as is usually the case), there is some variation in study findings, and further research is needed.
Sleep meditation is a great place to start if you're new to meditation. This article will give you a brief overview of sleep meditation and how it can help you get a good night's rest.
Sleep Meditation
Sleep meditation is a form of mindfulness meditation practised at bedtime. It involves focusing on your breath or some other anchor. Sleep meditation can be done lying in bed or any comfortable position.
There are many different ways to meditate. But the goal of sleep meditation is always the same.
We aim to focus attention on the present moment
We look to resist the urge to control internal processes along with way (e.g., thoughts, images, memories).
How Does Sleep Meditation Help?
Research shows that mindfulness meditation has physical effects on the body that may account for its benefits. For example, reductions in blood pressure, heart rate, and cortisol have been reported (3)
Mindfulness may also help the person develop cognitive and psychological skills linked with improved well-being. For example, mindfulness is linked with improved emotion regulation and self-awareness (4). Benefits such as reduced stress may also explain the positive effects on sleep. You're more likely to sleep well when going to bed in a calm state.
Relaxation Meditation
Follow these steps to start meditating tonight:
Find a comfortable position: You can meditate lying in bed or in any position that feels comfortable for you. If you're new to meditation, sitting up with your back straight may be helpful so that you don't fall asleep.
Focus on your breath: Close your eyes and focus on your breath as it enters and exits your body. If your mind wanders, gently bring your focus back to your breath without judgment or frustration.
Let go of thoughts: Thoughts will inevitably arise during meditation—that's normal! When they do, observe them without getting caught up in them. Then gently return your focus to your breath.
There are guided meditation for sleep options, such as sleep and meditation apps. You can also find various guided meditation audio and video clips online.
Night Meditation
Sleep meditation may help address sleep problems you're having. This tool can also improve your general health. The basic process behind meditation is straightforward, and there are no medication side effects to worry about.
Remember that significant, ongoing sleep problems will probably need specialist support. Read this article on insomnia to learn more about this problem. We utilise Cognitive Behaviour Therapy for insomnia (CBTi). This intervention is evidence-based and leads to improvements for the majority of people.
We are Coaching & Clinical Psychologists with extensive experience helping people conquer a range of wellbeing and performance issues at home and in the workplace. We can also help with sleep and developing mindfulness skills. Read more about our work, watch practical skills videos or browse other articles. Get in touch anytime.
References
(1) Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5. https://doi.org/10.1111/nyas.13996
(2) Schlechta Portella, C. F., Ghelman, R., Abdala, V., Schveitzer, M. C., & Afonso, R. F. (2021). Meditation: Evidence Map of Systematic Reviews. Frontiers in Public Health. https://doi.org/10.3389/fpubh.2021.742715
(3) Pascoe, M. C., de Manincor, M., Tseberja, J., Hallgren, M., Baldwin, P. A., & Parker, A. G. (2021). Psychobiological mechanisms underlying the mood benefits of meditation: A narrative review. Comprehensive Psychoneuroendocrinology, 6, 100037. https://doi.org/10.1016/j.cpnec.2021.100037
(4) Burzler, M.A., Voracek, M., Hos, M. et al. Mechanisms of Mindfulness in the General Population. Mindfulness 10, 469–480 (2019). https://doi.org/10.1007/s12671-018-0988-y
