​Sleep Meditation: Discover the Road to Rest and Renewal

Having trouble falling asleep? You’re not alone. Research tells us that between 35 and 50% of adults worldwide suffer from regular bouts of insomnia (1). With causes ranging from stress and anxiety to heart conditions, depression and sleep apnoea, there are very few of us who won’t experience trouble sleeping at some point in our lives.

While we agree with the general consensus that the internet and smartphones have their fair share of downsides, when it comes to sleeplessness, modern tech is actually doing plenty to help. From white noise apps to soothing audio books and sleep tracking, day-to-day technology has helped many of us to find cheap, easy solutions for insomnia. One of the most fascinating and potentially effective sleep solutions available right there in that little glowing box? Sleep meditation. Read on to find out why nobody who has difficulty dropping off should be sleeping on this idea.

What is sleep meditation?

A permanent cure for troubling insomnia or a passing internet fad? When it comes to meditation sleep solutions there’s plenty to discuss…

What is meditation?

Dating back centuries (the first known mention of meditation was made in 1500BCE) meditation has its roots in India. The practice is thought to have spread along the Silk Road, finding its way into various Eastern cultures. Particularly associated with Buddhism, meditation was popularised in the West when hippies began dipping into Buddhist practices. Even The Beatles famously got into transcendental meditation thanks to guru Maharishi Mahesh Yogi.

Meditation involves focusing on your breath, taking note when your mind wanders and bringing it back to the task at hand. Sounds easy, but reaching a true meditative state can take many years of practice. That’s not to say, however, that giving it the old college try doesn’t have its benefits. Anything that encourages us to breath deeply, stop rushing and push that pesky work project out of our head for ten minutes or so has got to be a good thing.

How does meditation for sleep work?

Sleep meditation is, theoretically, no different to any other meditation, it just takes place before you try to sleep. You’ll lie or sit still in a quiet space, you’ll try to clear your mind of the day’s stresses and strains and you’ll focus on your breathing.

While you might choose to carry out your own basic mindfulness meditation or try out a body scan meditation, increasingly popular, thanks to the internet, is guided sleep meditation. This leads you through a complete meditative sequence focused specifically on readying you for a wonderful, restful and very much needed state of sleep. We’ll give you more on these meditation methods later.

Is sleep meditation proven?

It’s free, it’s easy to get started and it requires no special equipment. How effective can sleep meditation really be? After all, if getting off to snoozeville is really this simple why on earth are so many of us paying for sleepytime teas, bed-comfy headphones and aromatherapy bath salts? Not to mention popping pills and visiting specialists. The truth is, meditation doesn’t work for everyone, especially those who can’t sleep due to an underlying medical condition. But that doesn’t mean it’s not worth a go, whatever’s keeping you up at night. In fact, peer-reviewed research proves that sleep meditation can be pretty effective in reducing insomnia and reducing fatigue (2).

Can meditation for sleep help me?

Unsure whether meditation is right for you? Let us talk you through the pros and the (very few) cons of this potential sleep solution.

What are the benefits of meditation for sleep?

Meditation is a pretty well proven solution for those who find it difficult to drop off to sleep at night. That’s why experts, including NHS doctors, recommend insomniacs give it a try. It’s easy to see why it’s so popular when you look at the benefits:

• Improves your ability to relax, ideal if stress is the culprit that’s keeping you up
• Improves autonomic nervous system control, reducing the likelihood of waking up overnight
• Increases serotonin (a melatonin precursor) and the sleep hormone melatonin
• Activates the part of the brain in charge of sleeping
• May reduce the heart rate and decrease blood pressure

In addition to helping you sleep, meditation can have other benefits, including:

• Could help to relieve stress and anxiety and improve low mood (3)
• May improve cognition and focus for better performance during the day
• Has been seen to reduce chronic pain (4)

Are there any risks to sleep meditation?

The great news is that, for most people, meditation comes with absolutely no risks. Requiring nothing more than sitting still, there’s no risk of physical injury. Which means that even if your sleeplessness is caused or exacerbated by a pre-existing health condition there’s theoretically little harm in trying it out (although in some cases it may be advisable to consult your GP before doing so). That said, for people with a history of mental ill health, meditation may, in rare cases, cause issues. These might include an increase in anxiety, mood changes and feelings of depersonalisation (feeling that you aren’t real) or derealisation (feeling that things around you aren’t real). Some people may also experience dizziness while meditating, although this should pass quickly.

Is sleep meditation right for everyone?

For many, meditation is a real help. It can assist in dealing with stressors, help provide a sense of wellbeing and peace and supply an easy way to wind down. Some people may even experience more profound effects. On the other side of the coin, however, there are people for whom meditation simply doesn’t work. Some find it hard to switch off, becoming frustrated by the process. What’s important to remember is that meditation takes practice. And that there are different ways to meditate, so it’s worth persevering, with an open mind, to find something that works for you.

Meditation for sleep: how do I get started?

Ready to give meditation a spin? There are many different ways to meditate, but when it comes to experimenting in your own home, these are the simplest and most likely to bring you that craved-for night of rest…

Guided sleep meditation

Guided meditation and mindfulness is one of the easiest ways to get into the practice. Led by an expert, guided meditations take the pressure of knowing what to do out of your hands, allowing you to simply follow along as someone else leads the way. During a guided meditation for sleep you’ll be given step-by-step instructions, explaining how to breathe and where to put your focus. Many guided meditations will involve visualising images, such as a peaceful lake or a quiet beach.

While in-person guided meditation sessions can be found (check out local yoga practitioners or Buddhist centres), these aren’t ideal for bedtime practice. Instead, hop online to find meditation apps, podcasts or videos that will walk you through a sleep-focused meditation in the comfort of your own bed.

Mindfulness meditation

Perhaps the simplest form of meditation, mindfulness meditation will normally follow a similar pattern each time, as you guide yourself into a state of relaxation. Mindfulness is all about being in the present moment, helping you to clear your mind.

To get started it’s important to remove distractions. Leave your phone in another room, close the door tight and ask family to leave you in peace for a while. Once comfortably lying down, you’ll focus on your breath, inhaling for eight or ten and exhaling for the same. You should take note of your breath and pay attention to your body, encouraging relaxation in points of tension. As you breath your mind is likely to wander. Experts say that you should accept errant thoughts and return focus to your breath when realise they’ve edged in. Don’t beat yourself up!

Body scan meditation

Body scan meditation is ideal if you struggle with tension and discomfort in your body, allowing you to gain better awareness of bodily sensations. A body scan meditation is a great way to take focus away from intrusive thoughts and it’s easy enough for most people to tackle.

As with mindfulness meditation, it’s important to remove distractions prior to your practice and lie in a comfortable position. When you’re ready to go, you’ll simply close your eyes and begin to take notice of your body as a whole. Over the course of the scan you’ll focus on each individual part of your body, giving it attention and encouraging it to relax and soften. Work from the top down, beginning with your scalp, ears, forehead, eyes, mouth, before moving to your shoulders, arms and spine. Eventually, you’ll pay attention to and relax each and every toe. Some people will then repeat the process in reverse.

How to deal with insomnia: sleep meditation and beyond

With insomnia affecting so many of us you might think there’d be a hard and fast solution out there. Or at least an easy explanation. Not so, however our quick guide to lack of sleep may help…

Understanding why you can’t sleep

The first step to solving insomnia is finding the underlying cause. Whether you can’t drop off at a reasonable time, wake often during the night or wake early with no hope of getting back to sleep, there are a few common causes that may be worth investigating:

• Stress and anxiety: it might be a house move or a relationship breakdown, troublesome kids or trouble at work. Or it may be a general anxiety that you can’t quite put your finger on. Stress and anxiety are very common causes of insomnia. The worst of it? Insomnia can be a vicious circle, leading to – you guessed it – stress and anxiety.
• Personal habits: what you put in your body can seriously affect your ability to sleep. Alcohol, caffeine and tobacco are common culprits when it comes to insomnia. Likewise, eating heavy meals or foods that can exacerbate heartburn late at night can cause havoc with your sleep schedule.
• Your bedroom: the environment around you could be keeping you up without you even realising it. A snoring partner, a room that’s too light, noisy neighbours, a squeaking bed or the wrong mattress can all make sleep difficult.

Is your insomnia a symptom of something more serious?

While for most of us a bout of insomnia is nothing to worry too much about, passing with time or a change in habits, in rare cases an inability to sleep may be an indication of something worthy of investigation (5). Struggling to sleep and feeling unrested is a common symptom of depression, for example. It’s also linked to certain heart problems and can, naturally, stem from chronic pain and sleep disorders. Additionally, certain medications, including steroids, antidepressants and epilepsy medications can negatively impact sleep. If you’re concerned that insomnia may be a symptom of something else or a result of a medication it’s always worth speaking to your GP.

Sleep meditation doesn’t help, what else can I try?

If you’ve given sleep meditation a try to no avail there are plenty of other things you can do to help find your way to a better night’s sleep. It’s well worth taking time to correct those things that can commonly affect your ability to sleep, such as caffeine and alcohol intake. Optimising your sleep schedule by keeping regular sleep/wake hours and preparing for sleep in an organised way, will almost certainly help too. In addition, regular exercise is a must for better sleep, while relaxation should never be skipped. Even if meditation doesn’t work for you, something as simple as a half hour of reading, a warm bath or self-massage could improve matters.

Ensuring your bedroom is properly set up for a healthy night of rest is an absolute must as well. A mattress that’s chosen to suit the way you sleep can make a world of difference after all. For help and advice creating a bedroom sanctuary that will having you snoring in minutes drop into your nearest Bensons for Beds showroom or ring us on 0808 144 6160.

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6361823/
2. https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/2110998
3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368208/
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3968314/
5. https://www.nhsinform.scot/illnesses-and-conditions/mental-health/insomnia/