Are you tired of tossing and turning every night? Do you struggle to fall asleep despite feeling exhausted? If so, you’re not alone. According to the National Sleep Foundation, around 50-70 million U.S. adults have some form of sleep disorder. Luckily, meditation can help you get the restful sleep you need.
We’ve consulted with experts in the field to bring you the best tips and tricks for using meditation to improve your sleep. Here’s what they had to say:
1. Start with a Relaxing Bedtime Routine
“Establishing a relaxing bedtime routine is key to getting a good night’s sleep,” says meditation expert, Emily Fletcher. “Start by disconnecting from electronic devices and dimming the lights. Then, take a warm bath or shower and put on comfortable clothing. Finally, spend a few minutes meditating to clear your mind and calm your body.”
2. Focus on Your Breath
“Breathing is the foundation of meditation,” says mindfulness coach, Sharon Salzberg. “When you focus on your breath, you bring your attention to the present moment and quiet your mind. This can help you fall asleep faster and stay asleep longer.”
3. Try Body Scanning
“Body scanning is a great way to release tension and relax your body,” says meditation teacher, Tara Brach. “Start by lying down on your back and closing your eyes. Slowly scan your body from your toes to your head, noticing any areas of tension or discomfort. As you exhale, imagine releasing that tension and sinking deeper into relaxation.”
4. Use Guided Meditations
“Guided meditations can be especially helpful for beginners or anyone struggling with insomnia,” says meditation teacher, Susan Piver. “Find a guided meditation that resonates with you and listen to it as you drift off to sleep. This can help you quiet your mind and fall asleep faster.”
5. Don’t Force It
“Remember that meditation is not a magic pill,” says mindfulness expert, Jon Kabat-Zinn. “It’s a practice that requires patience and consistency. If you’re struggling to fall asleep, don’t force yourself to meditate. Instead, try some gentle stretches or read a book until you feel sleepy.”
By incorporating these tips and tricks into your bedtime routine, you can use meditation to improve your sleep and wake up feeling refreshed and energized. Give them a try and see how they work for you!