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This Is Why You Should Meditate Before Sleep
Tired, but unable to sleep: it may be one of the most frustrating things there is. Especially when you realise that sleep is extremely important. Sleep researchers even say that a good night’s sleep is essential for a healthy brain. A proper night of sleep helps you remember important things and process emotions. Luckily, there are a few things you can do to improve your sleep, including meditating before bed. We’re happy to explain why this is such a good way to fall asleep, and we share 5 practical tips on how to do it.
The Role of Meditation in a Good Night’s Sleep
A good night’s sleep is, just like eating and drinking, a basic human need. Not being able to sleep because you feel restless, or not being able to sleep because of stress, is something you’d rather avoid. If you do struggle with this, it’s important to address the causes of your stress and restlessness, but try relaxation exercises as well. Falling asleep will become much easier and your sleep quality will improve. With meditation, you consciously create a moment of calm by focusing on one thing. You first create mental rest, after which your body can also shift into relaxation mode. There isn’t just one way to meditate before sleep. However, there are a few techniques known for being effective, and of course we’re happy to share them with you.
5 Tips for Meditating Before Sleep
Tip 1: Let Yourself Be Guided
If you’re not familiar with meditation yet, we recommend starting with a guided meditation. In a guided meditation, someone tells you step by step what to do (and what not to do) to relax. This can be live, for example during a yoga class, but you can also find guided meditations on YouTube and Spotify. There are also many apps full of meditations. This is helpful, because what works for you can be quite personal. Think about the voice, the pace and the length of the meditation.
Tip 2: Choose ‘Zen’ Music
Do you already feel confident meditating on your own, or do you relax quickly when you listen to calming music? Then it can help to find or create a good playlist and play it before bed. Binaural beats or yoga playlists can be a great base for your meditation. Lie down, breathe slowly and focus on the sounds of the music.
Tip 3: Listen to Sleep Stories for Adults
Maybe you sometimes read before bed, but how lovely is it to listen to a story instead? Sleep stories for adults are simple stories with lots of detail, often available through meditation or podcast apps. Why are bedtime stories recommended? Dr Christine Won, professor of medicine at Yale University, says: “A story helps distract your brain. Difficult thoughts and worries fade into the background, which lowers adrenaline in the body and helps the brain move into sleep mode.”
Tip 4: Do a Body Scan
Another well-known way to fully relax is a body scan. In a body scan, you mentally scan your body from head to toe, focusing on one body part at a time, starting with your toes and ending at the top of your head. Pause and notice how each part feels. Do you feel pain or tension? Breathe slowly until it fades or becomes less intense.
Tip 5: Be Mindful
You can also meditate before sleep through mindfulness. Mindfulness is all about being in the present moment. You focus on one thing in your current situation. This can be something external, such as rain tapping against the window, or something internal, such as the rhythm of your breathing. This focus helps calm your mind and lets stressful thoughts go.
Sources: Hersenstichting, Charlotte Labee & Flow Magazine
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