Falling asleep can sometimes feel quite daunting, especially when your mind just won’t shut up. I can’t recall how many times in the past I’ve gone to bed feeling physically exhausted only to find myself staring at the ceiling wondering why I can’t sleep.
There’s a number of reasons why you might be finding it hard to get a good nights sleep from your room is too light and noisy, to you’re just not ready fro sleep or you may even have a sleep disorder that you’re not aware of.
Research has shown though that the main reason people can’t fall asleep is due to tension being held onto in your body. When the body is tense, then the mind stay active. It makes sense then that if you can relax your body deeply before you go to bed, then you’ll be more likely to fall asleep with ease.
Tips On Meditation Before Going To Sleep
Here’s my top 3 meditation tips that can help you with sleep:
1. Low impact mindful activities.
If after 20 minutes of laying awake in bed you’re no closer to falling asleep then get up and do something that’s going to move your body a bit to help release any pent-up tension from the day. This can include going for a short mindful walk, doing some simple mindful stretches, or taking a warm mindful bath with lavender oil in it.
2. Remember the day meditation.
This meditation technique uses the power of the mind to unwind itself from the day. All that’s required is to lay in bed and start recalling your day backwards from when you just got into bed to go to sleep. Think back over your day as slowly as you can until you get back to the moment that you awoke in the morning. By this stage your mind should be ready for sleep, if not before.
3. Progressive muscle relaxation meditation.
To help with getting rid of tension from your body it this meditation progressively helps you to release any pent up tension from every part of the body. As you’ll be working with each muscle group you’re going to focus on slowly tensing and relaxing each group one at a time. Start with the muscles in your your feet and then slowly move up the body until you finish with your head and neck. Tense each muscle group for about five seconds and then relax it for ten seconds before moving on.
Sleep is one of the most important factors for good health. It’s during our sleep cycles that much of the daily stress and toxins are released from the mind and body. It’s been suggested that 20 minutes a day of deep meditation is the equivalent of 2 hours worth of sleep. The key here is that the mind gets to switch off, which is what happens during sleep.
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