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Trying and failing to fall asleep is one of the worst feelings. No one wants to stare at the ceiling all night, especially if their body feels exhausted. The next time you need more help with your rest, practice a healing sleep meditation. Anyone can do them to soothe their mind and let their bodies heal, regardless of their typical nightly routine.

What Are Sleep Meditations?

Sleep meditations are non-spiritual practices that people can use to calm the mind and body. When you do them regularly, you develop a stronger sleep routine that eases you into dreamland. The habit is also an opportunity to get in touch with your body mindfully. You might enjoy feeling more in tune with yourself if you stick with your meditation practice long-term.

Health Benefits of Doing Them Regularly

You don’t have to pay an expensive weekly class fee to try a sleep meditation. Practicing one at home could give you notable health benefits, but only if it becomes a recurring part of your daily life.

Mindfulness Boosts Brain Functions

Healing sleep meditations calm the brain so you’re ready to sleep, making cognitive functions easier for your mind. Becoming more in tune with your needs through mindfulness can improve your neuroplasticity, which is how the brain learns things or forms new thoughts. 

Good Sleep Routines Improve Emotional Regulation

Letting your emotions out can transform your mental health, even when the feelings are negative. You might struggle to do that if you can’t regulate or recognize your moods. A good sleep routine could be what you’re missing. People with sustainable sleep habits that result in nightly rest manage their emotions better than those with less sleep. Finding a meditation practice that calms your mind could be your path to that benefit.

Additional Rest Strengthens Stress Resilience

Getting more rest could make stressful times easier to manage, whether you fall asleep fast or gradually. People who handle tense times well enjoy better quality sleep, even if they live with chronic stress. You can develop that resilience over time by working on your nightly routine with additions like sleep meditations.

Sleeping Fortifies Your Immune System

Your body remains busy long after you’ve started your deepest sleep stage. Your systems use the conserved and restored energy to strengthen your immune system so you’re ready for whatever the next day brings. Sleep meditations could guide your body into that process and fortify your health, which could particularly benefit those who get sick with head colds or stomach bugs often.

Meditations Promote Self-Esteem

Self-esteem affects so many other parts of your self-growth. If you struggle with a negative inner critic, meditating at night could help. Mindfulness teaches you about your body. You might feel like it works in tandem with your intentions once you have a tool like meditation. Researchers found it specifically improves self-esteem and self-efficacy because it’s an empowering practice that eliminates opportunities for negative thoughts.

Healing Sleep Meditations You Can Try Tonight

You don’t need to find a local meditation center and sign up for bedtime classes. Follow some guided practices in your bedroom by watching a video at night.

1. 20-Minute Guided Meditation Session

The Great Meditation YouTube channel has a 20-minute video that’s perfect for anyone new to sleep meditations. Listen to the narrator’s soothing voice as they guide you through checking in with your limbs, regulating your breathing and focusing your thoughts. You may fall asleep fast just from the spa-like music playing in the background.

2. 60-Minute Healing Meditation

Some people need longer healing sleep meditations. If you have chronic stress that keeps your mind racing or insomnia, a 60-minute video from The Mindful Movement could help. The quiet narrator will show you how to manage your breathing and grasp inner peace that settles your nervous system. If you change the video settings through the gear symbol on the video and use the sleep timer setting, the meditation won’t change to another video once it ends.

3. 8 Hours of Spoken Meditation

When nothing can make your mind slow down, press play on an eight-hour meditation session from Jason Stephenson. He talks listeners through the slow process of calming themselves, ensuring their comfort and ending the day. You could listen with your eyes closed to watch the sleep-inspiring imagery to focus your thoughts. Stephenson also encourages self-compassion as you battle negative thoughts, which could be what you need to get better rest.

Soothe Your Mind and Body Every Evening

Sleep meditations could be the next simple routine addition that changes your quality of life. Try a quick video guide tonight while you’re settling down. You might feel your mind and body respond faster than you think. If you practice your meditations regularly, you could enjoy the health benefits of bedtime meditations.

FAQs

Do Sleep Meditations Actually Work?

Healing sleep meditations can work if you find one you like and practice it every night. The brain likes consistency, especially when it involves your sleep cycle. While you may only feel more tired in the moment, the long-term health benefits of nightly meditations positively affect your mind and body.

What Should You Not Do While Meditating?

You shouldn’t do anything that could energize you while meditating. Avoid reaching for a midnight snack or pacing around your bedroom. You might also struggle to fall asleep if you’re meditating with the lights on, watching TV or listening to your roommate talk on the phone. Practice your sleep meditations in a quiet, dark room that feels comfortable so you can focus on your inner self.

How Do You Meditate in Bed?

You can meditate in bed by preparing the area for maximum comfort. Change into whatever clothes feel best on your body, whether that’s pajamas or an oversized shirt. Sit in your bed however your body prefers. Lying on an orthopedic pillow might be better for people with neck pain, while others with back pain could feel better sitting up. If your bedroom is quiet and has a pleasant temperature, you only need to press play on a healing sleep meditation video.