Guided Sleep Meditations
Every now and then my sister will find herself staring at the ceiling while she waits to fall asleep.
And waits.
And waits.
And waits.
And… you get the picture.
Insomnia is a real problem especially when you have a full day ahead of you that definitely requires getting some rest. If you’re like my sister and you’ve struggled with this, one of the best things she’s found that helps is listening to guided meditations for sleep.
What is a guided meditation? Basically it’s about 30 minutes or more of listening to someone’s soothing voice that directs your thoughts and helps you wind down. Meditation is known for helping the body by lowering the heart rate and slowing breathing, both things that have to happen as we transition into sleep. Part of meditation's power is that it helps us step away from the thoughts spinning in our minds about that project, what’s for dinner, and how our mom asked that weird question (what DID she mean by that?) so we can focus on the present and slow down.
Having trouble sleeping is a common problem. According to one article in the year 2019, it was estimated that $76.7 billion would be spent globally on sleep-aids (Headspace). And you’ve probably heard people say things that downplay how important it is to prioritize sleep, things like, “I’ll sleep when I’m dead,” or “Hey, if you snooze you lose.” The truth is that most adults need 7-9 hours of sleep each night to be at their best. Sleep isn’t a luxury, it’s a necessity. Medical studies have explored this and found that sleeping fewer than seven hours a night raises the risk of multiple conditions including diabetes, heart disease, and other chronic illnesses (Headspace).
Healthy levels of sleep, alternatively, will improve your health in multiple areas including the immune system, stress levels, weight management, and has even been linked to a lower chance of developing Alzheimer’s. Types of meditations that can help you gain better (or more) sleep can include breathing exercises, thoughtful body scanning, silence, counting, or visualizations (Headspace).
Do a quick search on Youtube for sleep meditations or see if there’s an app you like the look of that provides them for you as well. Many therapists recommend trying something for a month to see if it helps improve things for you. Once you’ve adapted to using the sleep meditation, try to go a few nights a week without it and see if you can walk yourself through the steps and wind down on your own.
Reference: Meditation for sleep. (n.d.). Headspace. Retrieved from https://www.headspace.com/meditation/sleep.
Challenges/Points:
Our culture downplays the importance of sleep, but it’s essential to our well being.
Guided meditations are a low expense or free way to help retrain your body to prepare for sleep at the end of the day.
Getting enough sleep and sleeping well have numerous health benefits in the short and long term.
Questions:
How would you rate your sleep? Is it great, okay, not so good, or horrible?
Have you tried sleep meditations before?
What is the one thing you’d like to improve about your sleep?
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