We’ve all been there: You toss and turn in bed for minutes on end and, try as you might, just can’t fall asleep. The minutes start to feel like hours. A stressful day and constant noise can be the cause of such sleep difficulties. We’re constantly on the go, with a thousand things on our minds and a hundred tasks to complete. That’s why it’s sometimes hard to truly clear your head in the evening before going to sleep. Meditation to help you fall asleep can provide relief. It helps you clear your mind and take some time for yourself.
Meditation to Help You Fall Asleep: Here Are Some Options
Do you want to sleep better and have decided to meditate before bed? Now the question is, which type of meditation is right for you?
Below, we’ll introduce you to two techniques you can use to meditate. There are various meditation techniques to choose from, depending on your individual preferences. These methods include passive meditation techniques, which are particularly suitable for beginners but can also be used by more advanced practitioners.
Passive meditation methods include, among others, stillness meditation, Zen meditation, and mindfulness meditation. During these practices, you sit or lie down on your bed or a yoga mat. In passive meditation, you move less and thus focus even more on your inner self.
If you're new to meditation, you can start by trying guided meditations to help you fall asleep. In videos or on CDs, a voice guides you through the meditation, making it easier for you to find your way into the world of meditation in the beginning. Falling asleep is made easier with these guided sessions, since you simply focus on the voice, which helps give your thoughts a sense of direction.
Access to such instructional videos or podcasts on topics related to meditation is often free and open to everyone, for example, on free video platforms.
In addition, there are active meditation techniques, such as walking meditation. These active techniques are particularly well-suited for people who spend a lot of time sitting at a desk for work and don’t move much throughout the day. Yoga, dance, and qigong are also considered active meditation techniques. Even when the body is in motion, the mind can let go and find inner peace. This is possible through specific movements.
The Right Environment
Before going to sleep, you should set aside 10–30 minutes just for yourself to meditate. You can start with five minutes and extend the duration as needed. You don’t have to meditate alone. Of course, you can also do this with a partner or even with your children. A few quiet minutes together each day can strengthen family life.
Meditation can and should become a ritual, because it yields better results over time. Taking time for yourself before going to sleep helps you slow down significantly and promotes good sleep.
When meditating, the atmosphere is key to bringing your mind and body into harmony. That’s why it’s a good idea to dim the lights or light some candles in your bedroom. Electronic devices, such as smartphones, should be kept in another room or turned off.
Scented candles or essential oils can also help you relax and unwind. If you like, you can play soft, calm music in the background. Calm sounds help you relax and escape into another world.
When meditating to fall asleep, it’s a good idea to get ready for bed before beginning the ritual—that is, brush your teeth and slip into comfortable clothes—so you can go straight to bed afterward. Sweatpants will make you feel more relaxed right away than tight jeans.
You can perform the ritual itself in your bed, on a suitable mattress, or on a yoga mat next to the bed. You can lie down or meditate while sitting.
It’s a good idea to close your eyes. While this isn’t a must, it can help you fall asleep even while meditating. In that case, it would of course be convenient to already be in bed.
Here's a tip: Don't be too hard on yourself if you don't fall asleep the first time you try meditating, or if your concentration wanes quickly and you can't relax right away. Practice makes perfect—and that goes for meditation to help you fall asleep, too.
Why meditate before going to sleep?
Learning to meditate has been shown to contribute to both mental and physical well-being. Regular meditation improves concentration and reduces stress.
With a little practice, you can, for example, free yourself from troubling thoughts and thus fall asleep more easily. Meditation helps regulate internal bodily processes. Blood pressure drops and your heart rate slows down.
Meditating before bed promotes inner relaxation and relieves daily stress. Not only will you fall asleep more easily, but you’ll also improve the quality of your sleep overall.