Fall asleep fast meditation

Meditation for Sleep - Headspace

The benefits of sleep meditation

Regularly sleeping fewer than seven hours per night increases the risk of developing heart disease, diabetes, unhealthy eating habits that can lead to other chronic illnesses. Sleep deprivation can cause impairments in short and long term memory), decision making), attention), and reaction time).

People who are sleep deprived also tend to make more errors at work and drive more dangerously on the road.

Increased and better sleep, on the other hand, can lower levels of stress, and improve mental clarity and memory. Improved sleep also affects our immune systems), encourages better eating habits and weight management.

Better sleep has even been linked to reducing the risk of Alzheimer’s. Studies regularly connect improved sleep with providing a greater sense of wellbeing.

Why might you choose to meditate before bed? Especially if you have insomnia or difficulty falling asleep, meditation has been shown to improve the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay awake during the day.

Completing a meditation for sleep before bed can help you to fall asleep faster; once asleep, you’re likely to sleep more soundly, too.

Meditation for quality sleep – during the day

Sleep falls into a unique category in that good quality Zzzs require much more than doing a simple meditation in bed. Restful sleep largely depends on having a rested mind, and so the preparation can begin with your mindset ... during the day. More often than not, our issues around sleep are rooted in our thinking processes.

Headspace’s 30-day Sleep course (available only to Headspace subscribers), for example, isn’t designed to send you to sleep in the moment; it’s designed to change your relationship with sleep. By gradually training the mind in a specific way — day by day, for a month — you gradually create an environment conducive to a good night’s rest.

It’s recommended that the 30-day Sleep course be used during the day, in conjunction with the single sleep meditation at bedtime. The course trains the mind for long-term, sustainable change; the single meditation is a specific exercise to send you to sleep.

What to expect when meditating to fall asleep

Meditation for sleep should be approached the same way we approach meditation in the daytime: gently, with a relaxed focus. When we allow the body to relax, and allow the mind to drift off, we do so in a soft, gentle way, not trying to force sleep, otherwise we encourage more thoughts and, possibly, some tension. As much as possible, allow yourself to be led by the guidance, not thinking too much about the technique or instructions.

Before you begin your sleep meditation: lie flat on your back on the bed, take a few deep breaths, and close your eyes, allowing the body to begin powering down. If you’re using a guided meditation, follow the instructions. If practicing unguided meditation, progress at your own pace. The more you practice this type of meditation, the more likely you are to build a quiet and restful mind that can sleep at ease.

Guided sleep meditations generally employ a number of different techniques:

Breathing exercises. This involves regulating your breath — counting breaths, for example — and eventually slowing your breathing down a bit, which signals to the body that it’s time for sleep.
Mindful body scanning. As you lie on your bed, you may be asked to notice the breath and the places where your body is touching your bed. Then, starting at the toes, you can think of “switching off” any effort in each part of your body, part by part.
Visualizations. A visualization asks you to imagine an image or scene, then it takes you into a mental state that is similar to hypnosis. Gratitude: Some sleep-focused meditation programs focus on appreciation meditation and loving kindness meditation, which ask you to focus on gratitude.
Counting. To slow the mind down and release you from cyclical patterns of thought, you may be invited to count slowly: starting at 10 (or even 1,000) counting backwards to one, then starting at 10 again.
Silence. A narrator or guide may ask you to lie calmly in silence for up to a few minutes, providing very little guidance, as a way to focus after a long and busy day.
Movement-based meditation. If you’re being guided through a sleep-based meditation in person, you may be invited to participate in mindful movement practices like tai chi, low-impact postures or light stretching.
Retracing your day. Reviewing your day, in detail, action-by-action, can be a great way to distract your mind just enough to drift off. Starting from getting up in the morning, through showering and having breakfast, spend 20-25 seconds on each of the day’s events, however small. This is great way to begin powering down, before a breathing or visualization meditation.

A simple meditation to aid sleep

If you wake up in the night, racing thoughts can contribute to keeping you awake. Your mind is whirring away, worrying about all kinds of things that might happen. A simple meditation based on counting the breaths can really help.

Start by scanning down through your body, looking for areas of tension and relaxation. Then begin counting your breaths, (1 for an in-breath, 2 for an out-breath, 3 for an in-breath and so on, up to 10). If your mind wanders, just bring it back to counting your breath. The idea is to step away from the worried thinking, and give your mind a different object to concentrate on for a while so you can fall back asleep.

How to Use Meditation for Insomnia, Better Sleep

If you have trouble falling asleep at night, you’re not alone. About 35 to 50 percent of adults worldwide regularly experience insomnia symptoms.

For many people, sleeping difficulty is related to stress. That’s because stress can cause anxiety and tension, making it hard to fall asleep. In some cases, stress can simply worsen existing sleep issues.

Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.

Read on to learn about the different types of meditation for sleep and how to meditate for improved sleep. We’ll also look at the benefits and possible risks.

When you meditate, a variety of physiological changes occur. These changes initiate sleep by influencing specific processes in your body.

For example, in a 2015 study published in JAMA Internal Medicine, researchers analyzed how mindfulness meditation affected 49 adults with moderate sleep issues. The participants were randomly assigned 6 weeks of meditation or sleep hygiene education. At the end of the study, the meditation group experienced fewer insomnia symptoms and less daytime fatigue.

According to the researchers, meditation likely helps in several ways. Sleep problems often stem from stress and worry, but meditation improves your relaxation response. It also improves control of the autonomic nervous system, which reduces how easily you’re awakened.

Meditation may also:

increase melatonin (the sleep hormone)
increase serotonin (precursor of melatonin)
reduce heart rate
decrease blood pressure
activate parts of the brain that control sleep

Your body experiences similar changes in the early stages of sleep. As a result, meditation can promote sleep by initiating these changes.

Meditation is a simple practice that can be done anywhere, anytime. You don’t need special tools or equipment. In fact, the only thing you need is a few minutes.

However, establishing a meditation routine takes practice. By making time for meditation, you’ll be more likely to enjoy its benefits.

Here are the basic steps of meditation:

Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down is preferable at bedtime.
Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
If a thought pops up, let it go and refocus on your breathing.

As you try meditation for sleep, be patient with yourself. A meditation practice is just that — a practice. Start by meditating for 3 to 5 minutes before bed. Over time, slowly increase the time to 15 to 20 minutes. It’ll take time to learn how to quiet your mind.

Let’s look at specific meditation techniques that tend to work well for sleep and how to do each one.

Mindfulness meditation involves focusing on the present. It’s done by increasing your awareness of your consciousness, breathing, and body.

If you notice a thought or emotion, simply observe it, then let it pass without judging yourself.

How to do mindfulness meditation

Remove all distractions from your room, including your phone. Lie down in a comfortable position.
Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.
Inhale and tense your body. Pause, relax, and exhale. Repeat five times.
Notice your breath and body. If a body part feels tight, consciously relax it.
When a thought comes up, slowly return your focus to just your breathing.

Guided meditation is when another person leads you through each step of meditation. They may instruct you to breathe or relax your body in a certain way. Or, they might have you visualize images or sounds. This technique is also known as guided imagery.

At bedtime, try listening to a recording of a guided meditation. Here’s where you can find recordings:

meditation podcasts
meditation apps and websites
online streaming services, like Spotify
your local library

While the exact steps may vary from source to source, the following step-by-step instructions provide a general overview of how to do guided meditation.

How to do guided meditation

Pick a recording. Dim the light of your phone or device you’re using to listen to the guided meditation.
Start the recording. Lie down in bed and breathe deeply and slowly.
Focus on the person’s voice. If your mind wanders, slowly return your attention to the recording.

In body scan meditation, you focus on each part of your body. The goal is to increase awareness of your physical sensations, including tension and pain. The act of focusing promotes relaxation, which can help you sleep.

How to do body scan meditation

Remove all distractions from your room, including your phone. Lie down in a comfortable position.
Close your eyes and breathe slowly. Notice the weight of your body on the bed.
Focus on your face. Soften your jaw, eyes, and facial muscles.

Move to your neck and shoulders. Relax them.
Continue down your body, moving to your arms and fingers. Continue to your stomach, back, hips, legs, and feet. Notice how each part feels.
If your mind wanders, slowly shift your focus back to your body. If you like, you can repeat in the opposite direction, from your feet to your head.

Better sleep is just one benefit of meditation. When done regularly, meditation can also:

improve your mood
relieve stress
reduce anxiety
increase focus
improve cognition
reduce tobacco cravings
improve your pain response
control high blood pressure
improve heart health
reduce inflammation

In general, meditation is a low-risk practice. It’s typically considered safe for most people.

But if you have a history of mental illness, meditation may worsen or trigger unwanted side effects. This may include:

increased anxiety
depersonalization
derealization
dizziness
intense mood changes

These side effects are rare. However, if you’re concerned about the possibility of these side effects, it’s best to talk to your doctor before trying meditation.

Sleep can be elusive and difficult for many people. Stress and an overactive mind can often stand in the way of getting good quality sleep. Research has shown that meditation can calm the mind and help promote better quality sleep.

And remember, while meditation can improve your sleep, it doesn’t replace good sleep hygiene. This includes following a regular sleep schedule, turning off electronics, keeping your bedroom cool, quiet, and dark, and avoiding caffeine and heavy meals before bed.

Somnologist gave advice on how to fall asleep quickly - Moscow 24, 07/09/2021

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Doctor - neurologist-somnologist Elena Tsareva in a conversation with Moscow 24 gave advice on falling asleep as quickly as possible.

According to the specialist, in most cases people cannot go to sleep for a long time due to stress and its various manifestations. A feeling of anxiety especially interferes with rest, says Tsareva.

"In addition, people have such a habit - to think before going to bed. And they scroll through these thoughts, talk about either the past or the future. And this may not be related to stress," the expert noted.

This can be dealt with. For example, transfer the time of your experiences from evening to daytime. And proceed from the fact that if during the day it is not particularly experienced, then maybe there is no particular reason.

Elena Tsareva

neurologist-somnologist

The doctor also warned that many people may eventually develop a fear of not falling asleep.

"A ubiquitous stereotype when people lie in bed and try to go to sleep. This is how they develop a fear of not falling asleep. Negative emotions appear associated with sleep and with the bed. And you get a reflex when you are in bed, you experience negativity and do not sleep," Tsareva warns.

Breaking the practice can be as simple as getting out of bed for 15 minutes, she says. After two weeks, the fear of not falling asleep will gradually begin to disappear, which will improve the quality of sleep, advises the interlocutor of Moscow 24.

Often, restless legs syndrome prevents people from falling asleep quickly, says Tsareva. In the practice of specialists, it is not uncommon, she says.

"These are unpleasant sensations that make a person move his legs. Such sensations are intensified either at rest or when falling asleep," the somnologist said.

Restless legs syndrome can torment people until morning. Even at the time of falling asleep in this condition, they may experience convulsions. And in 70% of cases, they are fixed during sleep, which also affects its quality.

Elena Tsareva

neurologist-somnologist

Among the causes of this syndrome, the expert singled out the use of drinks containing caffeine, iron and iodine deficiency. In addition, bad habits two to three hours before rest and the use of gadgets often interfere with falling asleep quickly, Tsareva noted.

Photo: depositphotos/photographee.eu

"Screens suppress the production of the sleep hormone melatonin, only due to this you can delay falling asleep for up to an hour and a half. You can fight this by simply eliminating these factors," recommends Tsareva.

The common method of counting sheep or rams to fall asleep more quickly is ineffective, the doctor said. This is due to the fact that by mathematical actions a person stimulates the cerebral cortex, Tsareva explained.

"If you really sort through some numbers to interrupt thoughts, then it's better to take one large number and its neighbor. For example, 2 357 and 2 358. And just repeat them among themselves, and not perform mathematical operations," – the interlocutor of Moscow noted 24.

Meditation helps to fall asleep faster. It is especially good for stressful situations, anxiety and insomnia. High-level research has shown that meditation is effective without the use of any additional means or methods.

Elena Tsareva

neurologist-somnologist

One of the ways to relax before going to bed can be special meditative coloring books, Tsareva draws attention. It helps switch over and reduces anxiety, she says. Also, if possible, before going to bed, you need to create a comfortable temperature in the room. An indicator of 21 degrees would be ideal, Tsareva recommends.

Another effective way to fall asleep quickly is the technique of deep slow breathing, says the expert. For example, inhale for four counts, pause for two or three seconds, exhale for seven counts. It is more like breathing in a dream and activates the center responsible for sleep in a person, Tsareva continues.

"Melatonin also helps to fall asleep faster. It can be taken in tablets. Especially melatonin will help people with jet lag, who are used to falling asleep after midnight," the specialist noted.

The expert categorically does not recommend drinking alcohol for faster falling asleep. According to Tsareva, with the breakdown of the "hot" in the body, stimulating metabolites appear in the body after 1.5–2 hours.

The effectiveness of the so-called white noise generators, which are now sold on the Internet, is doubtful, the somnologist said. She noted that for many people, the operation of this device, on the contrary, prevents them from falling asleep.

Previously, the 14th Dalai Lama told how many hours a healthy sleep should last. According to the Buddhist spiritual leader, he himself sleeps 9 hours to maintain health.

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How to fall asleep quickly through meditation? | Beauty and health

Why is healthy sleep so important? Sleep is essential for restoring the body and mind.

During deep sleep phases, the immune system is activated, which is responsible for protecting against bacteria and viruses. While you sleep, your body produces important hormones. Persistent and persistent sleep disturbances increase the risk of developing dementia or cancer and increase the likelihood of heart attacks.
Getting enough sleep is also important for mental health.

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The causes of sleep disorders are very diverse. Stress and anxiety often play a big role, and negative thoughts swirl in your head, making it difficult to fall asleep. Meditation helps you take your mind off stress.

In addition, meditation serves as an evening ritual to set the body and mind up for sleep and relaxation. During meditation, physical tension is relieved, breathing deepens, and blood pressure decreases.

Half an hour before bedtime, all electronic devices with artificial lighting, such as cell phones, laptops, tablets and televisions, should be turned off, as this light increases brain activity and makes it difficult to relax.

For comfort, take a relaxed posture. In order to meditate, you need to let go of the thought that you need to fall asleep, as this creates unnecessary pressure that gets in the way.

Methods of meditation:

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1. Guided meditation.

Guided Meditation, i.e. guided meditation, is the quickest and easiest way, especially for beginners. You can listen to the guided meditation from the CD or YouTube. But at the same time, the transmission source should not emit light.

Focus on the instructor's voice, either putting you into a trance to make you fall asleep or giving instructions for breathing meditation. You can also turn on relaxing music or nature sounds and focus your thoughts on them.

2. Breath meditation.

With this meditation technique, you are completely focused on your breathing. To do this, lie on your back in a relaxed position, close your eyes and focus on your breathing. The hand can be placed on the chest so that you can feel how it rises and falls with each breath.
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3. Meditation by counting.

This technique is very simple and suitable even for beginners. Basically, it's the same as counting sheep. As with breathing meditation, the focus is on inhaling and exhaling. You slowly inhale and exhale, counting each breath. Once you get to 100, start over. If your mind wanders while counting, you are also starting over from scratch.

4. Progressive muscle relaxation.

It all starts in the same way as with breath meditation: lie on your back, close your eyes and concentrate on your breath. Then turn your thoughts to your body.

It is best to start at the top of your head and work your way down to your feet. You can feel exactly what each part of the body feels. To do this, strain individual muscles, and then relax again. This process must be repeated until you fall asleep.

5. Mindfulness meditation.

In mindfulness meditation, one pays attention to one's own feelings and thoughts without judging them.
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As with the other methods, you lie on your back with your eyes closed and focus on your breathing first.

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