Just can’t get to sleep for the life of you every single night?

You’re definitely not the only one. So, many of us spend endless hours lying in our bed, unable to calm our minds so we can drift off. We’ve got bazillion thoughts running through our heads and can’t seem to stop them.

Well, one technique that's gotten more popular to help with this is meditation. By using meditation with your bedtime routine, you can calm your mind, reduce stress, and make it a heck of a lot easier to fall asleep. Let’s show you how meditation can help you get that deep sleep you need. Check out some of these practical techniques you can try.

What Is Meditation for Sleep?

Meditation for sleep is all about using mindfulness techniques to quiet your mind and relax your body before bed. Instead of lying there getting all stressed out about tomorrow or worrying about how much sleep you're missing, meditation helps shift your focus to the present moment. By doing this, you get your mind to let go of those racing thoughts, making falling asleep much easier.

When you meditate, you're training your body to unwind and release tension. It’s not magic, but it can make a real difference in the quality of your sleep. It helps reduce stress and anxiety, which are two of the biggest problems that tend to keep us awake at night.

Can Meditation Help You Sleep More Deeply?

Oh, absolutely! Meditation can help you reach the deep stages of sleep a lot easier. Deep sleep is important for your body and mind to completely rest and recover, but a lot of people just struggle to get enough of it. When you meditate before bed, you're lowering your stress levels and calming down your nervous system. This helps your body relax enough to enter deep sleep faster, where the most restorative processes take place.

Meditation can actually lower your heart rate and blood pressure, which are both important for falling into a deep sleep. If you practice on a regular basis, your body will get better at relaxing before bed, making it easier to not just fall asleep, but stay asleep a longer period of time.

Tips for Calming Your Mind Before Bed

Getting your mind to wind down can be a pain, especially if you’ve already had a stressful day.

Here are some simple ways to help you relax and prepare for that necessary sleep:

1. Start a Bedtime Routine: Set up a routine to where your body gets a signal that it’s time to sleep. Shut off that phone (yeah, we know you like TikTok) or computer (or Netflix for that matter) at least an hour before bed to avoid the blue light that messes with your sleep. Try reading a book, listening to some calming music, or dimming the lights in your room to help set the mood for rest and make it cozy.
2. Focus on Your Breathing: Breathing exercises are a quick and easy way to calm your mind. Here’s what you do: Breathe in slowly for four seconds, hold your breath for a few seconds, and then exhale slowly. If you do this a few times, you can slow your heart rate and help quiet your thoughts.
3. Let Go of Stress: Instead of stressing the heck out about not being able to sleep, focus on trying to relax your body. If you’re lying in bed and feeling super frustrated, remind yourself that it’s okay to still be awake. Let go of that pressure you’re putting on yourself to fall asleep and try to focus more on staying calm. So often, when you stop worrying, sleep comes a lot more naturally.

Best Meditation Techniques for Deep Sleep

If you're ready to give meditation a try, there are several methods that can help you relax before bed. Here are a few of the best ones to try:

1. Guided Sleep Meditation

This is a great option if you're new to meditation or need some help getting started. In guided meditation, a soothing voice guides you through relaxation exercises, helping you release tension and quiet your mind. You can find plenty of free guided meditations online or through apps like Headspace or Calm. All you have to do is just lie back, listen, and let the guide take you through the process.

2. Body Scan Meditation

Body scan meditation involves paying attention to different parts of the body, from head to toe. As you mentally scan each area, you focus on releasing any tension you feel. By the time you’ve reached down to your feet, your body should feel a lot more relaxed, helping you fall asleep.

3. Progressive Muscle Relaxation

This is a technique that is similar to body scan meditation but involves actively tensing and relaxing your muscles. Starting at your toes and working your way up, you tense each muscle group for a few seconds before slowly relaxing them. By the end, your whole body should feel calm and free of tension, perfect for a peaceful night’s sleep.

4. Mindfulness Meditation

Mindfulness meditation focuses on being fully present in the moment. It means observing your thoughts without judgment and bringing your attention back to your breathing or body sensations whenever your mind wanders. It’s a great way to let go of your anxiety and prepare your mind for sleep.

Is It Helpful to Listen to Guided Meditation While Falling Asleep?

Sure it is. Listening to guided meditation while you’re trying to fall asleep can be extremely helpful. The calming voice can distract you from worrying about your problems and help your mind relax. Some people fall asleep halfway through the meditation, and that’s totally fine. The goal is to get to a relaxed state that makes it easier to fall asleep, so if you drift off during the meditation, it’s doing its job.

Just make sure the volume is low and the meditation isn’t too stimulating. Look for ones with soft voices and calming background music. Loud or sudden noises can disrupt your sleep rather than help it.

Breathing Techniques for Better Sleep

Breathing exercises are a simple but effective way to help your body relax and prepare for sleep. Here are a few you can try:

1. 4-7-8 Breathing

This is a popular technique that helps calm your mind and body by focusing on slow, deep breaths. So, start by inhaling through your nose for four seconds, hold your breath for seven seconds, and then exhale slowly through your mouth for eight seconds. Repeat this process a few times and you’ll feel your heart rate slow down, helping you relaaaax.

2. Deep Belly Breathing

Also known as diaphragmatic breathing, this method involves taking deep breaths that fill your belly rather than your chest. Place one hand on your belly and the other on your chest, and focus on making your belly expand as you inhale. Deep belly breathing helps activate your body’s relaxation response, making it easier to fall asleep.

3. Alternate Nostril Breathing

Common in yoga, this technique is used to balance your body’s energy. To practice it, close one nostril with your finger and inhale through the open nostril. Then switch sides, closing the other nostril and exhaling through the opposite side. Repeat this cycle for a few minutes to calm your nervous system and ease your way into sleep.