Guided sleep meditation for healing

11 Best Guided Sleep Meditations on YouTube

Looking for the best guided sleep meditations to help you get a great night’s sleep and wake up feeling refreshed and energized?

You’ve come to the right place, and I know first hand how not sleeping well can affect your health – I’ve been there.

I used to find it so hard to get to sleep. Even when I would finally drift off, I’d often wake and stare at the ceiling wondering why I couldn’t sleep.

Sound familiar?

I tried a few different things. Eating earlier, eating healthier, working out, herbal teas…

It was only after listening to guided sleep meditations that I started drifting off and getting a good night’s sleep with ease. And, the best thing is they are all free on YouTube!

Contents

What Is Guided Sleep Meditation and How Does It Help?
11 Best Guided Sleep Meditations on YouTube
- Long Deep Sleep Guided Meditation – Guided Talk-down Experience – Meditation Vacation
- Fall Asleep Fast – A Guided Sleep Hypnosis Meditation – Lauren Ostrowski Fenton
- Guided Sleep Meditation to Let Go for Fear, Anxiety, and Worry Before Sleep – Jason Stephenson
- 1-Hour Power Nap Meditation – The Honest Guys
- Deep Sleep Hypnosis for Mind, Body, and Spirit Cleansing – Michael Sealey
- Guided Sleep Meditation for Healing – The Honest Guys
- Chakra Alignment Spoken Guided Meditation for Sleep – Jason Stephenson
- Fall Asleep Fast – A Guided Meditation – Meditation Vacation
- 15-Minute Deep Sleep Guided Meditation – Meditation Relaxation
- Guided Sleep Meditation for Insomnia – Lina Grace
- Fall Asleep Fast and Peacefully Guided Meditation – Relax For A While
Over to You…

What Is Guided Sleep Meditation and How Does It Help?

You probably know what meditation is if you’re here. Guided sleep meditations are guided audio tracks that lead you through a series of emotions and thoughts that help you train your brain to enter a state of sleep.

They typically have a soft, soothing voice telling you what to focus on and soft background music or sounds. You listen to them when you’re relaxing and ready to sleep. It’s as simple as that, and once you listen to one of the guided sleep meditations below you’ll understand exactly what I mean.

11 Best Guided Sleep Meditations on YouTube

Long Deep Sleep Guided Meditation – Guided Talk-down Experience – Meditation Vacation

I’ve used this guided meditation a number of times and it’s never failed to help me drift off to sleep. Even after a hectic day when I hit the pillow with all kinds of thoughts racing through my mind.

The guide uses a combination of techniques. Talking you through how to let go of stress and tension, and relax your mind and body. He uses several soothing sounds that help you drift to the most relaxing place you’ve ever imagined. It’s truly a relaxing and profound experience.

Fall Asleep Fast – A Guided Sleep Hypnosis Meditation – Lauren Ostrowski Fenton

Lauren Ostrowski Fenton, the woman behind this video has the perfect voice for guided sleep meditations. She has a number of relaxing meditations designed to help you sleep, become calmer, and reduce stress. So, I recommend checking out more of her work, but this video, in particular, is really effective for helping you sleep.

This video has hypnosis and ASMR elements to it. Lauren talks you through how to relax your mind and body with soothing sounds. It’s a perfect combination to help you drift off into a deep sleep.

Guided Sleep Meditation to Let Go for Fear, Anxiety, and Worry Before Sleep – Jason Stephenson

For some people, a male voice just works better than a female voice. If that’s you, or you want to try a male voice, this guided meditation is a welcome introduction to one of the most famous and well-known meditation guides, Jason Stephenson.

It also has some ASMR and hypnosis elements. Along with Jason’s instructions on how to control your breathing and your body to help you relax and fall into a deep state of sleep.

1-Hour Power Nap Meditation – The Honest Guys

The Honest Guys have one of the most popular YouTube channels for guided meditations and I’ve been listening to them for years now. They call this track a power nap. Although there is a gentle bell when it finishes, you should carry on sleeping if you’re there.

The narration helps paint a picture of a tranquil place where you can place yourself. Then it talks you through how to relax, there are soothing wildlife sounds, and you will find yourself falling deeper into sleep as it progresses.

Once you get used to using meditation to sleep and can fall asleep quicker, or if you already want a shorter version – here’s the Honest Guys’ 30-minute power nap.

Deep Sleep Hypnosis for Mind, Body, and Spirit Cleansing – Michael Sealey

The background soundscape for this guided track is a combination of rain and soft music. Rain has a soothing effect on the subconscious mind of most of us, myself included, and I found this track to be very effective at helping me fall asleep.

Reading the notes from the author, Michael Sealey, he also said it can trigger positive dreams. I found this very interesting as I had some very profound, but positive dreams after falling asleep to this track. A good meditation to increase mindfulness too.

Guided Sleep Meditation for Healing – The Honest Guys

If you feel like your mind and body needs some extra care and attention to aid your sleep, this guided meditation from The Honest Guys is worth a listen.

During this guided track you will be talked-down into a state of relaxation. They use a meditation healing technique that promotes love and healing. When used on a regular basis to embed into your subconscious mind, there are some powerful healing benefits to this track.

I went through a period where I would use this track every other day, and after about a month I was really feeling the benefits. I’d not only sleep better, but I would also wake with an energized and positive feeling inside.

Chakra Alignment Spoken Guided Meditation for Sleep – Jason Stephenson

I’ve included this guided track for those who want to connect with the energy centers in their bodies, known as chakras. Jason Stephenson talks you through how to recognize, connect with, and use the chakras around your body.

This is one of the most powerful Chakra alignment meditations I’ve ever found. With almost 15 million views at the time of writing this, clearly I’m not the only person to find and love this meditation.

I can’t recommend giving this track a listen to high enough. Maybe it’s not for beginners, but even if you’re new to meditation there a lot to learn about yourself by listening to it.

Fall Asleep Fast – A Guided Meditation – Meditation Vacation

The title couldn’t more descriptive, could it? I think this guided meditation is perfect for beginners. It’s a simple, soothing backing track of soothing sounds, and your guide takes you through the steps you need to follow to relax and fall asleep fast.

I found myself being able to immerse myself within this one on the first time I listened to it, so it gets a recommendation thumbs up from me. It fades out wonderfully at the end leaving you sound asleep.

15-Minute Deep Sleep Guided Meditation – Meditation Relaxation

A lot of people I speak with find it difficult to get into the guided meditations that last for hours. For some people, it takes that long. But for others, they need to get through the steps quickly to be able to benefit from the track.

Everyone is different, and no two meditations or results are the same. It’s important to remember that when you’re using meditations. Don’t get hung up on expecting to see immediate results.

If you’re just starting out, or if you are the kind of person that needs a short meditation I recommend trying this 15-minute guided journey. If it’s not enough, you can always listen to one of the other, longer tracks I’ve covered in this article.

Guided Sleep Meditation for Insomnia – Lina Grace

This guided meditation takes you through a talk-down to help you relax, then Lina reads a sleep story, followed by the soothing sounds of rain. The guide, Lina Grace, specializes in sleep stories, so it’s something a little different from some of the other guided talk-downs.

It takes you on a journey while telling a story, something I found to be very enjoyable and relaxing. Just picture being all snuggly indoors while it’s raining and having a sleep story read to you in a soothing voice – sounds wonderful doesn’ it?

Fall Asleep Fast and Peacefully Guided Meditation – Relax For A While

This soothing guided sleep meditation takes you through a progressive relaxation journey with visualization and healing techniques. Joanne uses talk-down techniques to help you relax, then introduces relaxing sounds of ocean waves and soft music to lull you into a deeper sleep.

Personally, I respond well to this style of track that starts with a talk-down and progresses into soothing sounds and music.

Over to You…

I hope you found some new gems in this list of the best guided sleep meditations on YouTube. A decent amount of research went into putting this post together, but it was a pleasure listening through them as I meditated and drifted off to sleep.

I always enjoy hearing other people’s experiences with guided meditations. Please take the time to let me know what’s working for you or if you have any helpful information and feedback in the comments below.

Best Guided Sleep Meditation for Insomnia, Healing Anxiety Drummoyne

I would like to welcome all the new people who have joined me and participated in my live meditations via zoom over the past year. It’s great having you in our circles, continuing with the incredible healing and relaxation meditation we experience every week.

The photo above are two baby ringtail possums that came into my care. They survived the night and found them sleep snuggly together in each other’s care and love. Nature is so pure and divine, from this magical moment and photograph the wildlife shows you how to sleep well. I feel a perfect image to use for this article. Also, 30% of the money we receive from our meditation participants goes straight to Sydney Wildlife Rescue and Care. More volunteers are needed as so much wildlife needs our help. Especially after the fires of 2019.

The meditation allows all of us to anchor the God-light on earth helping her to raise her vibrations as we all move into five-dimensional frequencies and being healed yourself in the process. The connection between meditation and sleep is a scientific fact (more on this below).

The most important thing to do is keep your mind focused on what you have right in your present moment.

One way to achieve focus is to begin the process of regular meditation. The benefits of meditation have been studied for years. It improves sleep(*1-3), lowers stress and tension(*4-5), lowers blood pressure levels and maintains a healthy heart(*6-8). Concentration on the needs of your body and mind is an effective way to see results.

Chakra Centres

Eastern cultures talk about “chakra centres” where different aspects of our lives are held. These centres also correspond to western medicine neurological plexus. Working on personal meditation with a focus on these areas has been proven to solve many physical and emotional issues. This knowledge is shared in the Vedas. You can learn more about Guided Vedic Meditations Online via Zoom on this link.

Root Chakra

One example is the root chakra, located at the bottom of your spine. Represented by the colour red, the root chakra corresponds with your sacral and pudendal plexus and is said to be the place where we hold our trust problems. Negativity in this area can lead to issues with related nearby organs, such as the kidneys, liver and stomach. For those who struggle trusting others, or even trusting themselves to perform correctly in front of others, the root chakra is an important area to focus on during meditation.

Heart Chakra

Another chakra regularly focussed on in meditation is the heart chakra. Represented by the colour green, the heart chakra connects with the cardiac plexus. It handles our love – both our ability to give and to receive it from others. Everyone wants to be loved by others, and “heartbreak” can become a very real thing within the heart chakra and cardiac plexus, leading to issues such as heart disease. Researchers have proven the importance of friendship and relations with other humans, as well as the importance of a positive, loving relationship with ourselves.

Time to Work Out

Eastern medicine believes in another five chakras throughout the body that all provide different energy needs. Meditation is a popular way to access these areas and effectively “work out” these parts of ourselves. Just like eating a healthy diet and exercising are essential to our health, so too is the process of focused meditation on our chakras.

Physical and Spiritual Health

Despite many cultures following a physical-only or spiritual-only doctrine of healthcare, the human body is very much integrated with these two differing aspects. Bad physical decisions can lead to adverse effects on our spiritual side and vice versa. Our body doesn’t just react to diet, but also to emotions and the environment in which we live. The entirety of both our physical and spiritual beings create the world in which we live every day.

Relaxation meditation gives us a chance to reconnect with this spiritual side of ourselves. It allows us to relax, escape the physical world for a little while and recharge our batteries on a level which we cannot reach physically. Meditation can help us cope with physical ailments much easier and bring us a deeper level of peace and acceptance of our circumstances.

I will continue to share more wisdom on the ancient meditations that were flown out from an ashram in India, with you in the next newsletter.

Meditation – Life is What You Make it

Why not find the very best in each situation and enjoy it to the full, no matter where you are or what you are doing? Never waste time and energy wishing you were somewhere else, doing something else.

You may not always understand why you find yourself where you are, but you may be sure there is a very good reason and that there is a lesson to be learnt. Do not fight against it but find out what that lesson is and learn it quickly so that you can move forward to a new future. You would not want to remain dormant and unevolved, would you?

As you cease resisting and simply accept the lessons to be learnt, taking them all in your stride, you will find you will grow in your life easily and open your eyes to the beauty of the natural world and the wildlife we share our precious earth with. When you reach this state of joy and higher vibrations, you will begin to realise how powerful and infinite you are. What is more, you will enjoy the changes that will take place. A plant does not resist growth or change; it merely flows with it and unfolds in true perfection. You can do the same?

Practice Meditation Regularly – Sleep, Rest and Welcome Abundance into Your Life

Just a reminder that I always welcome you to my healing meditations in Norton Street, Leichhardt, Sydney and online via Zoom, where ever you are. I am sure you remember how well you slept after your first or second meditation and how good you felt over the next few days, as the energy I channel into you lasts a long time.

The energy shared in my guided healing meditations raise you gradually into fourth, fifth and six-dimensional frequencies and out of the low three dimensional frequencies that are now starting to dissolve all around us. Hence the changes in the world right now. We are all awakening and moving into the Golden Age. Those that chose to stay in the low dark vibrations, will eventually disappear.

With the regular practice of meditation, you can truly bring yourself back to balance, health and peace. We share the best-guided meditations for sleep and insomnia, leading you to experience the great feeling of empowerment to then create the life you want to live. You will see the world differently. Everything will be more beautiful with boundless abundance and opportunities. So, I welcome you to return and keep up the practice of meditation to bring yourself back to your inner power and wisdom. For when you are aligned within, mind, body and spirit, this is where your power begins.

Another lovely video testimonial to share with you all. She lives in Drummoyne and finds my meditations in the inner west conveniently close and easy to get to in the evenings.

References*1. Black, D.S. & Slavich, G.M. Mindfulness Meditation and the Immune System:A Systematic Review of Randomized Controlled Trials. Annals of the New YorkAcademy of Sciences. 2016; 1373, 13-24.*2. Black, D.S, O’Reilly, G.A, Olmstead, R, Breen, E.C & Irwin, M.R.Mindfulness Meditation and Improvement in Sleep Quality and Daytime ImpairmentAmong Older Adults With Sleep Disturbances: A Randomized Clinical Trial.JAMA Internal Medicine. 2015; 175, 494-501.*3. Nagendra, R, Maruthai, N and Kutty, B. Meditation and Its Regulatory Roleon Sleep. Frontiers in Neurology, 2012; 3.*4. Jung, Y-H, Kang, D-H, Jang, J.H, Park, H.Y, Byun, M.S, Kwon, S.J, Jang,G-E, Lee, U.S., An, S.C & Kwon, J.S. The Effects of Mind–Body Training onStress Reduction, Positive Affect, and Plasma Catecholamines. NeuroscienceLetters. 2010; 479, 138-142.*5. Turakitwanakan, W, Mekseepralard, C & Busarakumtragul, P. Effects ofMindfulness Meditation on Serum Cortisol of Medical Students. J Med AssocThai. 2013; 96, S90-5.*6. Barnes, V.A, Davis, H.C, Murzynowski, J.B & Treiber, F.A.Impact of Meditation on Resting and Ambulatory Blood Pressure and Heart Rate in Youth.Psychosomatic Medicine. 2004; 66, 909-914.*7. Tacón, A.M, McComb, J, Caldera, Y & Randolph, P. Mindfulness Meditation,Anxiety Reduction, and Heart Disease: A Pilot Study. Family & Community Health.2003; 26, 25-33.*8. Schneider, R.H, Grim, E.C, Rainforth, M.V, Kotchen, T, Nidich, S.I,Gaylord-King, C, Salerno, J.W, Kotchen, J.M & Alexander, C.N. Stress Reductionin the Secondary Prevention of Cardiovascular Disease. Circulation:Cardiovascular Quality and Outcomes. 2012; 5, 750-758.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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."

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.

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.

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.

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.

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.

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."

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.

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.

Top 20 Guided Meditations for Sleep & Insomnia >>> AppMaxx

Do you have trouble sleeping at night or suffer from insomnia? According to the National Sleep Foundation, 30 to 40 percent of adults have difficulty sleeping, and 10 to 15 percent suffer from chronic insomnia. This is where guided sleep meditation can help.

You know what it means not to get enough sleep. The next day, you feel lethargic, have trouble concentrating, and lack motivation. But did you know that insomnia can have more serious health consequences?

Chronic insomnia can put you at greater risk for various diseases such as stroke, high blood pressure, heart disease, and a weak immune system, which can make you vulnerable to disease. This puts you at greater risk for mental disorders such as depression and anxiety. Insomnia can affect your memory, judgment, focus, and sex drive, and even shorten your lifespan.

The good news is that in most cases there are a few simple solutions. In this article, we will focus on guided sleep meditations. I have looked at several of the meditations available on YouTube and have presented you with 20 of my best.

Before I give you the list, I think it's a good idea to give you a better understanding of the nature of insomnia. This will give you a better idea of which sleep meditations are best for you.

Table of Table

Causes of insomnia
How Meditation can help
20 The best meditations for sleep
- Deep relaxation
- Meditation with binaural rhythms
- meditation
Essence
Additional Tips for Practicing Meditation

Causes of Insomnia

Insomnia happens for a variety of reasons. It can be a disease, psychological problems, stress and anxiety, or just a lifestyle.

Medical conditions may include allergies, stomach and intestinal problems, chronic pain, lower back pain, breathing problems, and more. If you have one of these problems, or if you suspect that another medical condition is preventing you from sleeping, I suggest that you consult your doctor.

Psychological problems, mainly depression, are common causes of insomnia. Depression leads to mood changes, which can affect hormonal balance and therefore sleep problems. Research has also shown that insomnia can exacerbate depression.

Stress and anxiety are also common causes of insomnia. We often reflect on the past and worry about the future. Sometimes we may feel overwhelmed and overwhelmed by our responsibilities. And sometimes it's just an over-excited mind that keeps us awake.

For some people, lifestyle may be the cause of insomnia. Some people work irregular hours that make it difficult to maintain normal sleep patterns or get enough sleep. Sometimes they don't have enough time to unwind before bed.

Food and diet can also affect your sleep. Large meals or an empty stomach can make it difficult to sleep. It's a good idea to have a low-sugar snack before bed because too much sugar in your blood can make you feel anxious.

Alcohol, although it may help you sleep, will actually disturb your sleep at night. Too much caffeine or drinking it too late can also make it difficult to sleep. Nicotine is another substance that can disrupt your sleep.

How meditation can help

While insomnia can have multiple causes, the good news is that meditation can help in many ways. The main way meditation can help you sleep better is by reducing stress and anxiety.

The principle of operation is quite simple. Meditation helps to calm your thoughts, and by calming them, you reduce the feelings associated with those thoughts.

Meditation can calm almost any wandering mind, but it will help reduce some of the things that over-stimulate your mind, such as too much activity and excessive background noise. Essentially, any sensory stimulation creates a chain of thought, and if your day is filled with business and noise, then your mind is overstimulated.

Much of meditation is relaxation from sensory stimulation. While guided sleep meditations have music and voice to guide you, the sounds are slow and soothing, which helps to slow down your mind.

Meditation is a powerful antidote to depression. Studies have shown that when used correctly, it can be as effective as antidepressants. If you suffer from depression and want to try meditation as an alternative treatment, be sure to check with your doctor first.

Meditation can even help eliminate some of the physical causes of insomnia. Research has shown that meditation can relieve physical pain, especially lower back pain.

Top 20 sleep meditations

Here are 20 sleep meditations. They are divided into 4 categories:

Deep Relaxation
Binaural Beats
Hypnosis
Self Meditation

It is not clear which type of meditation is more effective than others in helping you fall asleep. While they are all designed to help you sleep better, they have slightly different purposes and mechanisms for helping you fall asleep. Based on the explanations and descriptions below, you can choose the most suitable option.

Meditations vary in duration. Some last less than an hour, while others last several hours. Most have guiding words in the beginning, which fade over time, leaving you with quiet, soothing music to help you fall asleep.

You can listen to them as much as you like while you go to bed, or you can even play them while you sleep. It's more a matter of preference.

Deep Relaxation

As the name suggests, deep relaxation meditations will help you calm your body and mind. They usually use body scans to relax every part of the body, and a soothing voice and background music help calm your thoughts.

As you listen to the meditations, remember that relaxing the body and mind is a process. Don't expect perfection. That is to say, your mind may wander or wander off - this is normal. Instead of forcing your body and mind to relax, just let them relax.

1. Soaring among the stars, Jason Stevenson.

Duration: 1 hour. 2 minutes.

Jason Stevenson has some of the best meditations on YouTube. His voice is soothing and he has the right choice of background music. His recordings have a good balance of music and voice volume. As the name suggests, this meditation gives you the feeling of floating among the stars.

2. Blissful deep relaxation from honest guys

Duration: 18.5 min.

The Honest Guys also have good quality recordings. In this meditation, the music is soft and slow, with gentle waves in the background. This is a relatively short meditation that you can comfortably listen to right before bed.

3.

Fall asleep so fast, Lauren Ostrovsky Fenton.

Duration: 1 hour. 17 min.

Lauren Ostrovsky Fenton has a soft and relaxing voice. The presentation of the dream music is well balanced with her voice. Her guided meditation has good positive affirmations that help boost self-esteem.

4. The happiness of your higher consciousness. Kim Carmen Walsh.

Duration: 33 min.

This entry by Kim Karmen Walsh is designed to help you become aware of your own inner happiness. He will then lead you into a deep and restorative practice to improve sleep.

5. Develop self-love while you sleep, Nicky Sutton.

Duration: 2 hours

This is a great meditation by Nicky Sutton. Only the music is warm and loving. Combined with her soft voice, self-love affirmations really touch your heart.

Meditation with binaural beats

Binaural beats is a method that slows down brain activity, causing drowsiness. Here's how it works: Your brain creates brainwaves from pulses of electrical activity when neurons interact with each other. Generally, higher brainwave frequency is associated with higher levels of alertness, such as concentration. Lower frequencies are associated with lower levels of alertness, such as deep sleep.

Two tones with slightly different frequencies have taken root in the background music, one in each ear. Your brain, instead of processing both tones, processes half the difference between the two frequencies. For example, if you receive a 300 Hz signal in one ear and a 280 Hz signal in the other ear, your brain will process a 10 Hz tone.

The two frequencies in meditation are designed to slow down your brain activity for deep sleep. As you may have guessed, you need to listen to these meditations with headphones to get the desired effect.

Binaural beats have two other benefits for sleep: they increase sleep-promoting hormones and reduce the pain that can keep you awake.

6. Honest Guys Talking about Perfect Deep Sleep

Duration: 30 min.

This is another good guided sleep meditation from The Honest Guys. Like most of their meditations, this one is short compared to most other YouTube meditations. The music is slow and the voice is soothing and relaxing.

7. Guided meditation for sleep and healing during meditation holidays.

Duration: 40 min.

The scene of this meditation is a beach at night with a fire. Along with the music of the fantastic landscape, you can hear the sound of the waves and the crackling of open fires. This meditation will promote healing while you sleep.

8. Deep Sleep Meditation with PowerThoughts Meditation Club Affirmations

Duration: 1 hour. 44 min.

Here is a meditation that will increase your self-esteem. This will help you overcome your fears and develop inner strength. The music is calm, the voice is soothing, and the affirmations are powerful. After a while, the voice fades, and the music helps to fall into a deep sleep.

9. Deep Sleep Guided Meditation by PowerThoughts Meditation Club

Duration: 1 hour.

This is a guided meditation that will help you calm your wandering mind. A slow, soothing voice causes your mind to follow a slower pace. As in the previous guided meditation, the voice subsides after a few minutes.

10. Guided meditation for deep restful and restful sleep during meditation holidays.

Duration: 47 min.

This dream meditation uses guided imagery to help calm your body and restless mind. Background music is slow and floating.

Meditations with Hypnosis

Guided Meditations with Hypnosis is an effective way to reprogram your subconscious mind to the way you want to think or behave. When we are in a state of deep relaxation, our mind is more receptive to new information, so during meditation, this is a great time to internalize positive affirmations that can improve the quality of your life.

These meditations will mainly help you change your view of sleep. One is for facilitating healing, while the other is designed to help you deal with stress and anxiety.

11. Deep sleep hypnosis for body and soul purification. Michael Sealy.

Duration: 1 hour. 30 minutes.

Michael Seeley is one of the most popular guided meditation artists on YouTube, and for good reason. The recordings are of high quality and use a good balance of different elements to achieve the desired effect. This guided meditation uses soft music and guided imagery to promote inner healing while you sleep.

12. Meditation with Jason Stevenson.

Duration: 1 hour. 2 minutes.

Here is another guided meditation by Jason Stevenson. This one uses hypnosis techniques to promote deep sleep. The music is soft, slow and touching. Since the voice fades after a while, you can simply start this meditation and let it play while you fall asleep.

13. Guided Sleep Meditation, Jason Stevenson.

Duration: 50 min.

This guided sleep meditation will help you reprogram your mind to release stress and anxiety. It uses guided imagery and soft relaxing music to soothe your body and mind and promote more restful sleep.

14. Sleep hypnosis Meditation Female voice with soothing relaxing music

Duration: 3 hours.

Although not as popular as most guided meditations, this meditation uses a female voice and hypnotic techniques to put you into a deep sleep. Her voice is soft and soothing, and the music is a slow dream landscape that gives the feeling of floating in the air.

15. Hypnosis with subconscious programming to fall asleep, Nicky Sutton.

Duration: 1 hour. 16 min.

Here is another good meditation by Nicky Sutton. The first 18 minutes will help to relax the body. Subsequently, affirmations help reprogram your mind to fall into a deep sleep.

Self-Relaxation Meditations

While this list of meditations is mostly guided sleep meditations, there are some great recordings of soothing music, nature sounds, or a combination of the two. Some sounds of nature, such as ocean waves, symbolize relaxation. When we hear these sounds, our subconscious associates them with relaxation and sleep.

This is the kind that you can just quietly play in the background while you go to bed.

16. Cleansing the aura and balancing the chakra through meditation and healing.

Duration: 8 hours

This video features touching dream music that will help you fall asleep any day of the week.

17. Dreamscape Music for Relaxing and Sleep by Peaceful Productions

Duration: 8 hours

This is another recording of soft, fantastic music. It uses delta waves - brain waves of the same frequency as during deep sleep.

18. Music for deep sleep: ocean waves and relaxing music through soothing relaxation

Duration: 3 hours.

This meditation combines relaxing music and ocean waves to put you into a deep and restful sleep.

19. Gentle rain sounds for a relaxing sleep from a relaxed guy.

Duration: 3 hours.

Some people like the sound of rain to help them relax. This record is nothing but gentle rain.

20.

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