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Meditation Tips to Practice Before Bed


More often than not, most people suffer from sleep-related disorders. Therefore, if you find it hard to catch a couple of snoozes at night then rest assured meditation is a remedy to help get you snoring again.

Research shows that meditation can help improve one’s quality of sleep. Those with insomnia and other sleep disorders were noted to experience a decrease in symptoms.

Meditation is a highly versatile technique that can help aid the body, mind, and soul. These benefits include:

  • Lowered heart rate
  • A decrease in blood pressure
  • Release of Serotonin (the happy hormone)
  • Improved sleep quality
  • Improved blood circulation
  • Good sleep posture
  • Flexibility
  • Prevents sore muscles in the morning

Therefore, using some handful of meditation techniques before “hitting the sack” can hush your mind and calm it with a soothing sense of tranquility. This helps get you into a peaceful state of sleep quicker. 

Those who practice meditation before bed have been known to experience deep levels of Rapid Eye Movement (REM) slumber which brings about vivid dreams. Meditating also helps retain serene sleep for longer leaving you feeling fresh and healthy the next morning in your bed.

Types of Meditation Techniques for Quality Sleep

  1. Guided Meditation

This involves listening to a person through a podcast, video, or audio who leads you into a state of meditation. This person or instructor may ask you to focus on different parts of your body such as your fingers, toes, hands, and legs. Essentially, you are to feel the flow of energy being redirected through your body using imagination. Soon after, you will be told to picture a scene or visualize sound, for example, a luscious white sandy shore or a soothing waterfall using a technique known as guided imagery. This helps set your mind into a state of tranquility. 

For better effect consider using recorded sounds from the following sources:

  • White noise machine
  • YouTube 
  • Podcasts
  • Spotify

How to Perform It

  1. Set the mood in your environment. If you’re in your room, dim the light and set aside your phone. If you’re streaming any recordings from your phone or laptop then opt to active night light settings to dim the white light. White light has been known to obstruct sleep by keeping you awake while straining your eyes.
  2. Pick your choice of sound for guided imagery.
  3. Lie down in bed and stream it.
  4. Follow the sound waves of the recording in your mind while breathing in slowly and deeply.
  5. When your mind wanders, divert your attention back to the sound. Cut out any thought that tries to pop up and just be in the moment.
  1. Concentration Meditation

This form of meditation is all about focusing your mind on a particular object or specific thing. For most people, concentrating on the flow of breath is a preferred soothing technique. 

Other concentration meditation focal points can include:

  • Sleep affirmations such as saying “I will experience deep slumber” over and over again. These mantras can be found online and are an effective way of hypnotizing your mind to sleep.
  • Focusing on an object within your room. Doing this will help set your mind on complete focus. Whatever thoughts and anxiety that clouded your mind during the day soon dissipate. Most sleep-related issues arise when our minds can’t stop thinking about the things that occurred during our day. For a more potent effect, consider purchasing chamomile scented candles to help fill your room with a sweet fragrance. Chamomile has been known for its sleep inducive properties that promote excellence slumber. Setting the flame as your focal point while inhaling the scented aroma will further ready your body for sleep.
  1. Mindfulness Meditation

This is a common form of meditation that involves redirecting your attention towards your body. This is done by focusing on the sensations you experience physically, mentally, and spiritually. When you do so, you create awareness throughout your body, mind, and state of consciousness to the present.

You will notice random thoughts trying to emerge as you reach deep levels of mindfulness meditation. This is okay, just push those thoughts away and steer yourself back. 

How to Perform It

  1. Get rid of any distractions such as your phone and laptop etc.
  2. Lie down on your bed and adjust your position if need be until you are comfortable and shut your eyes.
  3. Now become aware of the physical points across your body. Your fingertips, toes, ears, and legs. Feel the sensation of your body sinking into the mattress. 
  4. Begin to inhale slowly and unstiffen your shoulders. As you breathe in, feel your chest push upwards and hold in your breathe for 10 seconds.
  5. Count down slowly and exhale while feeling your shoulder blades, neck, and back return to their position of rest.
  6. Pause for a few seconds, relax and inhale again. Discard any thoughts and focus on your breathing.
  7. Repeat again up to five or six times.

Final Thoughts

By the time you finish meditating; you will probably be fast asleep or soon on your way aboard the train to slumberland. However, if not just remember that with enough practice you will develop your mind to alleviate any nagging thoughts and hindrances to sleep. This will prepare your mind and body to welcome a peaceful night’s slumber.