Calming sleep meditation
Meditation for Sleep — Calm Blog
Sleep meditation is a practice that can help us fall asleep and stay asleep longer. Unwinding from a busy day isn’t easy but the research is clear: mindfulness and sleep meditation can really help. When we get into bed with our to-do lists still reeling through our minds, sleep meditation gives our mental processes a rest, calming the nervous system of the body and creating the conditions for sweet, deep, natural sleep.
What is sleep meditation?
Sleep meditation is a meditation practice with the intention of soothing the body and mind into sleep through deep, progressive relaxation. Sleep meditation is done as part of a falling asleep routine.
How to meditate to sleep
Once you’re in bed, a sleep meditation can be as simple as these 6 steps:
Notice your in-breath.
Notice your out-breath.
Notice the sensations in your body.
Allow thoughts to come.
Allow thoughts to go.
Return to noticing your breath.
And while the steps are simple, maintaining a sleep meditation practice isn’t easy. It requires … practice. But for every night we practice — even if only for a few minutes — the benefits add up. We begin retraining our brains to relax and to calm our bodies so we can more easily settle into sleep.
How to make sleep meditation a regular practice
One way of taking good care of ourselves is making sleep meditation part of a daily wind-down ritual. The ritual doesn’t have to be complicated or long. It might look like: turning off devices, having a bath or shower if that’s relaxing, and getting into bed. If you find the time before bed is when worries and stresses come to mind, it may be helpful to add 10 minutes of journaling to the routine, to get the thoughts out of your head and onto the page.
To further help signal your body that it’s time for rest, you might spritz your pillow with a natural sleep mist. (Calm Sleep Mist Spray is one option, a special mix of lavender, chamomile, frankincense, and clary sage). The more senses we engage when creating a new habit, the better, particularly if the sensations are pleasurable. The last step before sleep meditation should be to get comfortable in your bed. By following the same steps in the same order, we create routines for ourselves and set the stage for whatever’s to follow; in this case, sleep meditation. It becomes habit.
What is a guided sleep meditation?
Guided meditation is when the person meditating is led through the meditation by a meditation teacher or other practitioner. In the case of guided sleep meditation, this most often happens by listening to an audio meditation online or in a meditation app.
Instead of meditating in silence, the meditator is listening to the guidance of another voice. A guided sleep meditation is designed to relax the listener deeply, leading to sleep. Guided sleep meditation can be a very comforting way to begin a new sleep meditation practice.
Meditations for falling back to sleep
For some, falling asleep isn’t so difficult, it’s falling back to sleep that is hard. Meditation can help here too. If you wake in the night, a body scan meditation — where you successively notice and relax each part of your body from head to toe — is calming and encourages a gentle return to sleep. You might also practice breathing meditation, counting your breaths instead of sheep (“one breath in, one breath out … one breath in, one breath out …”). If you’d like a little more support than a self-directed meditation, there are also guided sleep meditations designed to help the listener fall back into sleep.
How to start meditating with Calm
Begin meditating to sleep with a 7-session guided meditation series in the Calm app.
It’s called 7 Days of Sleep. Each session is about 14 minutes and includes a simple mindfulness teaching from our Head of Mindfulness Tamara Levitt, as well as a guided meditation designed to help you fall asleep naturally.
READ NEXT:
How to Meditate
What is Guided Meditation?
How to Sleep Better
Download the Calm app
Calm is free to download and includes a collections of meditations, Sleep Stories, mindfulness tools, nature scenes and music for focus, relaxation and sleep
Sleep & Meditation on the App Store
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Practice mindfulness and learn the skill of meditation. Take a mental break and let Calm help you tackle everyday stresses like anxiety, lack of sleep and productivity.
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Calm is the #1 app for Sleep, Meditation and Relaxation.
Join the millions experiencing better sleep, lower stress, and less anxiety with our guided meditations, Sleep Stories, breathing programs, stretching exercises, and relaxing music. Calm is recommended by top psychologists, therapists, and mental health experts.
Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users. Guided meditation sessions are available in lengths of 3, 5, 10, 15, 20 or 25 minutes so you can choose the perfect length to fit with your schedule.
Sleep Stories are bedtime stories that are guaranteed to lull you into a deep and restful slumber. Calm has 100+ exclusive Sleep Stories for adults and children alike, featuring well-known talent such as Stephen Fry, Matthew McConaughey, Leona Lewis, and Jerome Flynn. Drift off to dreamland and wake up refreshed.
Sleep Stories include:
* Wonder - Join Matthew McConaughey on a dreamy story about the mysteries of the universe.
* Blue Gold - Let master storyteller Stephen Fry take you on a calming journey through the lavender fields and sleepy village of Provence
* The Nordland Night Train - Travel up the scenic coast of Norway aboard one of Europe's most breathtaking and remote railways.
* Happy Little Zzzs with Bob Ross - Drift off to the soothing brush strokes of beloved painter and TV host Bob Ross.
* And many more...
Mindfulness Topics include:
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* Relationships
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Calm is the #1 app for sleep and meditation. Discover a happier, healthier you through our meditations, Sleep Stories, music, and more.
Calm is for anyone, whether you’re brand new to meditation or a seasoned expert. It’s also for anyone who needs a mental break, a soothing sound, or a peaceful night’s rest. Our guided meditations are available in lengths of 3 to 25 minutes, so you can choose the perfect length to fit your schedule.
We offer a new 10-minute Daily Calm every day, Sleep Stories narrated by well-known voices like Matthew McConaughey, a music library with exclusive tracks from top artists like Keith Urban and Disney, short videos with mindful movement and gentle stretching for every body type, Masterclasses taught by world-renowned experts in the field of mindfulness, soundscapes and nature sounds to use during meditation or to help you sleep, breathing exercises to help you relax, and more.
With over 100 million users worldwide, we’re having a positive effect on more and more people each day. Take a moment to prioritize yourself today, and enjoy the app.
Ratings and Reviews
274.6K Ratings
Editors’ Choice
Take a deep breath. That phrase greets you whenever you open Calm. It’s both a call to action and a defining feature of the app’s approach to meditation: You’re going to get through this, and all you need to start is a moment. In the increasingly crowded field of apps for meditation and mindfulness, Calm stands out for its ease of use and attention to (soothing) detail.
Thankyou
Thank you for the Calm experience. I treated myself a year ago to 12 months subscription for a birthday present and told myself let’s see what happens.
I’ve wained on and off throughout this time with it but the last few months as my health got even worse and insomnia, anxiety, pain and depression took its toll I decided to just make a daily habit of the ten minute meditation every morning if nothing else. I have to say it’s helped me tremendously, it’s helped me to keep a habit that’s not overwhelming and do able no matter how bed ridden I am, the familiar loving voice of Tamara every morning with some gentle advice sets me up for the day. The bedtime stories are total bliss when I can’t get to sleep and when I struggle through the day I hit play on one of the songs or use the breathing bubble. Even have to mention that Harry Styles reading a story is pretty amazing.
Thanks for creating a world of calm, we all need it, even when we think we don’t........oh and my yearly subscription was up this week, did I think it was worth it to do it again? Of course, Happy Birthday to me, I’ve got another 12 months of easy to navigate, easy on the ears and gentle loving calmness for the soul.🧘♀️🍂❤️
Don’t do it, headspace is key
I’m only rating this 5 stars in the hope it’s gets seen by people! In the past, I loved using the Calm app it helped me get to sleep on many a restless night! I stopped using the Calm app for a few months in favour of Headspace because of their collection of sleep radios (highly recommend) But lately whenever I start a sleep story any sleep story it just stops playing randomly and even if I close the app and open it again it just does the same thing again. Also the app lags a lot which is frustrating, the complete opposite of what it should be! Thoroughly annoyed as this is what I would expect from a free app! I hope the developers actually see this and respond! For anyone thinking about buying Calm, think do I want to spend an extra half an hour frustrated before I can access my mediation or sleep story or whatever it is. I fully recommend you do not buy this app instead go to Headspace as their collection is of a high quality and they may not have celebrity narrators but the content speaks for itself.
I will not be recommending Calm to a friend.
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Learn how to sleep better at night
Are you afraid of night time because you can't sleep or stay asleep? Deep sleep meditation can be the solution to this problem.
Guided Sleep Meditation
If you have trouble sleeping, you may find yourself staying up late, watching TV or browsing your phone in bed, and generally feeling anxious before the morning comes.
These are the general characteristics of those who cannot sleep well. and those who suffer from poor sleep patterns. In fact, some people avoid sleep this way for years. nine0003
After all, everyone gets enough sleep, even if it's only for a few hours a night. The problem is that bad sleep habits (the inevitable small amount of sleep that many people live on regularly) can have consequences in your daily life. Insufficient sleep can lead to various health problems, both physical and mental. Even if you lead a healthy lifestyle, eat right and exercise regularly, your life and well-being will suffer if you don't get enough quality sleep. nine0003
What can you do to sleep better and improve sleep cycles? It turns out there is a clear answer, and it's not a sleep aid, like a pill, an expensive mattress, or a newfangled therapy.
This is a tried and true, always beneficial practice of meditation.
What is guided meditation or sleep meditation?
As the name suggests, guided meditation is when you are guided through the sleep meditation process. Guided Sleep Meditation is a useful tool for those seeking to improve the quality and quantity of their sleep. Guided meditation is based on the fact that a person is instructed in various processes through a one-on-one communication, video call, video and / or audio recording or application. The goal of guided sleep meditation is to provide better quality sleep for the practitioner. In addition to listening to the instructor, it is highly recommended to turn on background music, such as sleep music, soothing sounds, to set the mood and improve sleep. Be prepared for the so-called body scan. nine0003
But how does meditation help you fall asleep?
Here are four specific ways meditation can help you sleep better and improve the quality of your sleep.
Calms the mind
One way deep sleep meditation prepares you for a long night of deep sleep is by calming the mind, which is often overactive during the day. In Buddhism, a highly active mind is called the "monkey mind." Such a mind behaves like a monkey that constantly jumps from branch to branch, never remaining in one calm place. nine0003
While you are at work or school during the day, "monkey mind" can be an inevitable part of managing many areas of your life because it can cause a lot of anxiety that builds up over time. The fight-or-flight response can also contribute to this anxiety.
The fight-or-flight response is a natural response to serious threats to your safety and well-being (eg, strain and/or run if you encounter a bear in the woods). But when it occurs in response to minor stressors, such as weekend socializing or work tasks, it means you become overly anxious, which negatively impacts your mental health. nine0003
To calm the "monkey mind" and "fight or flight" response, meditation helps the practitioner to focus on one thing - a very useful skill in all areas of life.
A recent study in the Journal of Behavioral Research and Therapy found that focus increases with the simple practice of meditation. In addition, negative intrusive thoughts decreased and acceptance and attention increased.
One of the best ways to use meditation to calm the mind is guided sleep meditation. In particular, guided meditation for sleep can be done with the help of a meditation instructor. In class or at home, a personal meditation coach can help you practice calming sleep meditation tailored to your unique needs. nine0003
You can also ask your yoga or meditation instructor about Yoga Nidra, a practice designed to induce complete relaxation and calmness by putting you to sleep (and in some cases completely lulling you to sleep).
Calms the body
One of the main reasons why meditation helps you fall asleep is that it accelerates the same physiological effects in the early stages of sleep. In other words, when you're in a meditation class and want to take a nap afterwards, it's no surprise! Both practices promote sleep.
So if you want to sleep better, meditation is the perfect practice before bed. nine0003
More specifically, Anahan's meditation teachings allow you to calm your physical nerves and listen to your own heartbeat. Moreover, recent studies have shown that blood pressure decreases during and after the practice of meditation.
You will also notice that when you meditate in your sleep, physical tension leaves your body. One way to speed up this release of tension is to perform a body scan, which will be discussed below. To do this, start at the top of your head or the tips of your toes and consciously scan your entire body, looking for areas of tension and mentally noting the position and condition of each part of the body. nine0003
In one version of the body scan, each part of the body is intentionally tightened and tense for a moment, then immediately relaxed and released. Even if you don't pair this type of body scan with a calming meditation for sleep, it can be a useful stress management technique.
Increases concentration
Anxious thoughts, difficult emotions and constant worries often prevent people from falling asleep and not getting enough sleep. On the other hand, those who meditate regularly can focus better and are not easily distracted by disturbing thoughts. An extensive longitudinal study published in Springer's Journal of Cognitive Enhancement found that regular meditation practice can lead to significant improvements in attention span and focus. nine0003
Much of this is because meditation focuses on mindfulness.
The practice of mindfulness allows the practitioner to focus on the present moment rather than the past or future. This is good because you are likely to be constantly focused on the past and future, whether you are aware of it or not. Whether you're worrying about what's going to happen tomorrow at school or work, or thinking about that stupid thing you said at a party last weekend. These thoughts are probably one of the biggest sources of your anxiety and daily stress and anxiety.
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But the practice of mindfulness, which is inherent in any meditation, emphasizes the present, thus eliminating the possibility of dwelling on and thinking about annoying and useless worries that usually keep you awake at night, disrupting the sleep cycle.
Increases melatonin levels
If you've ever taken melatonin to help you fall asleep, you know it really works. Melatonin is a naturally occurring hormone produced in the brain just before sleep. nine0003
However, you do not need to take melatonin tablets. You can help your body produce more of it just by meditating. A recent Australian study found that meditation practice stimulates melatonin production:
"Experienced meditators practicing either TM-siddhi or another world-famous form of yoga showed significantly higher plasma melatonin levels in the period immediately following meditation compared to the same period at the same time on the control night." nine0081
What exactly is a mental scan of the body?
During guided sleep meditations, the instructor will perform a body scan or bodyscan.
But what is a body scan?
We refer to body scanning meditation as mindfulness meditation, which promotes awareness of your physical body. The use of physical sensations and visualization helps the user to attach to the root of the mind in the user's body and hold it in the present moment. This is especially used during guided meditation and yoga sessions. A great example of this is Yoga Nidra for getting good sleep. nine0003
Using a body scan is not necessarily all that instructors will do, but it is a powerful tool to allow the instructor to guide the practitioner to connect with their body. By doing it, the practitioner will feel the immediate effect of relieving tension in the affected areas, which is one of the best meditation tools. This is why body scans are used for relaxation in the treatment of insomnia.
Is it dangerous? No, it's not dangerous.
Other Benefits of Guided Meditation
In addition to the above benefits, there are many other benefits that can be obtained by practicing this type of meditation.
The list of all the benefits is endless. Therefore, we have limited our list to some of the main benefits you can expect:
- Stress reduction
- Less pain
- Treatment of insomnia and sleep deprivation
- Relaxation
- Lose weight
- Improve health
- Makes falling asleep easier
- Better quality sleep
- Less worry about things one cannot control
Try meditation for better sleep tonight
Want to sleep better today? Here is a short meditation practice you can try tonight, right before bed.
Step 1: Set the Scene
Although not necessarily related to meditation, this step can be helpful in improving regular sleep. nine0003
To help you sleep well, start by dimming the lights in your bedroom. Make sure all screens and appliances are removed. If necessary, set an alarm in advance. Put on pajamas (make sure they are comfortable throughout the night).
Make sure your bed has clean linens.
At this point, you can diffuse a soothing fragrance into the air or put a few drops of essential oil on your pillow. Aromas such as chamomile and lavender are good for falling asleep. If you like to sleep with background noise, turn on a stream of white noise or water or wind sounds at a low level. nine0003
Now get on the bed.
Step 2: Sit down for meditation and good sleep
To meditate in bed, lie on your back with your head on a pillow, arms at your sides. Position your body, neck and head in a neutral and relaxed position. You should not feel any tension or stress in your body.
To verify this, perform a quick body scan, starting at the top of your head and moving down your body to your toes. Make any necessary adjustments, including repositioning the blanket so that it rests on your body the way you would normally sleep. nine0003
Step 3: Take three deep breaths
Start with three deep breaths.
Remember that they must come from the base of the lungs. Start by inhaling and exhaling completely, feeling your belly rise. As you inhale, slowly count to five.
Hold your breath for a short moment and then exhale for a count of five. Repeat this breathing exercise two more times.
Step 4: Begin the visualization meditation.
For a meditation for beginners, we will do a short visualization. nine0003
Gently close your eyes. Breathe slowly but normally, remember to take air from the very bottom of your lungs, and not breathe shallowly with your shoulders.
Imagine that you are lying on the soft grass in a cozy clearing in the forest. All around you, fresh trees rustle in the gentle breeze. Wildflowers grow at your feet and around you. You hear birdsong and the distant murmur of a mountain stream. The temperature is perfect. You are in the shade, but you feel the warmth of the sun and the coolness of the forest breeze.
Step 5: Mentally say the mantra.
Now take control of your breathing again. There is no need to continue with a long, drawn-out, deep breathing procedure. Instead, focus on inhaling and exhaling, and repeat the mantra with each inhalation and exhalation. You must move slowly, but not too slowly. You should feel comfortable and relaxed.
Don't forget your cozy place in the woods. You are still there.
Now, as you take your next breath, mentally say the following words: "I breathe in peace and tranquility." nine0003
Breathing out, mentally say the following words: "I breathe out stress and tension."
Chant this mantra while continuing to do the deep breathing technique at your own pace and visualize your place in the forest.
Ideally, you will fall asleep while doing this meditation. However, remember that it is okay if you do not manage to fall asleep if you are practicing this meditation for the first time. You can try again. By doing this meditation in the evening before bed for several nights, you will train your body and mind to relax and focus on calming physical and mental sensations - all necessary for deeper, better and faster sleep.
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Resources of ANAHANA for sleep
Information materials for SNO
Sleep hygiene
Management meditation for sleep
Blogs about sleep
Meditation for sleep
How best to sleep
What is sleep deprivation
I can't sleep
How long can you stay awake
Additional links
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
https://www.sciencedirect.com/science/article/pii/S0005796717300190
http://sitn.hms.harvard.edu/flash/2009/issue61/
https://link.springer. com/article/10.1007/s41465-018-0068-1#Tab1
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3328970/
Tell us how we can help you sleep better. Speak with an Anahana Wellness Consultant and connect with your personal meditation coach today.
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What is the effect of meditation before sleep
Over 70% of the population suffers from sleep disturbances or insomnia.
One effective solution is meditation. What effect meditation has before bedtime, how to do it correctly and what result to expect is the topic of today's article.
Since 2019, the number of neuroses, stress levels, and medical visits for insomnia have increased significantly. This is due to the pandemic, remote mode, fear for one's health, negative thoughts about the future. More and more people are looking for ways to relax safely. And meditation before bed is a great helper. Yes, and statistics confirm the surge in the popularity of spiritual practices. nine0003
| Year | Increasing popularity of meditation in the world |
| 2012 | the number of children who tried at least 1 meditation increased 10 times |
| 2018 | 56% of the world's leading companies in various fields introduce meditation practices into the working day of employees |
| 2022 | US meditation practice market to reach $2. |
2 billion What is it - calming meditation for sleep
These are special breathing, bodily practices that help relieve tension from the body, help to calm the mind. The calming effect is achieved by alternating deep and shallow breathing, listening or saying affirmations. nine0003
What is the effect of meditation before sleep
The gurus of calming practices point out the following results of calming practices:
- stop the flow of negative thoughts;
- comes relaxation in the body;
- undergoes sleep disturbance;
- stops accumulating internal irritation;
- there are forces for creativity, sports, hobbies;
- returns joy to everyday life. A person begins to notice the positive in everyday situations; nine0102
- sober assessment of the condition;
- lack of worries about past or future events;
- headaches go away;
- easy awakening in the morning.
And all this can be achieved by short meditations before going to bed lasting 5-10 minutes.
How to meditate correctly
Masters of spiritual practices, yogis, esotericists and spiritual teachers, regardless of the type of practice, advise:
- Do not rush during the session. Meditation for sleep is carried out at a slow, comfortable pace. If there is no time at all, then pick up a soothing audio practice for 5-10 minutes. nine0102
- Choose a quiet place. Meditation for sleep is an intimate matter. Try to stay away from your family.
- Comfort clothes. Relaxation before going to bed and a bra strap that constantly slips off, jeans that squeeze the stomach are incompatible things.
- After relaxation practices, give up watching TV, smartphones, emotional conversations with relatives, strong tea and coffee. You can listen to light spiritual music.
- Meditation at night is a very personal matter. Therefore, if you practice to music, use headphones.
nine0102
3 techniques to fight insomnia
The list of relaxation practices includes thousands of mantras, breathing techniques and affirmations. We offer to start acquaintance with the most common and simple.
- Power point. Such meditation for the night is suitable for those who once again “digest” the events of the past day. Sit comfortably or lie down, ensure complete rest. Close your eyes and breathe deeply, slowly, smoothly. In your thoughts, send yourself to where you feel most confident and strong. For the background, turn on the appropriate sounds (cries of seagulls, the rustle of rain, the singing of forest birds). Imagine yourself at a point of power. Leave all thoughts of the past behind. When you feel completely relaxed, open your eyes. nine0102
- “I am a Dreamer”. The practice is suitable for a person who cannot fall asleep, tossing and turning for a long time. Lie on your back, put your hands behind your head, close your eyes.
Look above your eyebrows. Imagine a blue, clear, still sky. A warm breeze envelops an invisible blanket. You are easy, calm. All anxieties, sorrows, things behind. Gradually the evening comes. A beautiful sunset slowly changes into the night. The sky is decorated with bright stars, you can hear the singing of the nightingale, grasshoppers. You are as relaxed as possible, plunge into a quiet, calm summer night and fall asleep. Often after 15 minutes of such meditation comes a healthy sleep. nine0102 - “Conscious Breathing”. Physical way to restore the nervous system. It helps you feel in the moment. Sit Turkish on the bed or comfortably in a chair. Listen to your breath. Inhale from the lower abdomen, feeling the tension of the abdominal muscles, exhale from the top of the abdomen, straining the diaphragm. Select the desired tempo. A good way to reduce anxiety in 15 minutes
Try at least one relaxation before bed. Perhaps evening relaxation will become a life-changing habit.
