Oftentimes, the stress of our daily lives and the demands of the day can spill into our evenings and make it difficult to fall asleep. For many, getting a good night’s rest can feel like an impossible task. But sleep shouldn’t be a luxury; it’s a cornerstone of physical and mental well-being and should be made a priority in your life. Of course, though, that’s often easier said than done. In fact, you may have tried an array of different things to solve your personal sleep issues, from supplements to “sleepy girl mocktails.” But as it turns out, one of the best things you can do to find the relaxation you need for a rejuvenating sleep is to give meditation a try.
To discover a few of the best, simple meditation techniques that could help you achieve the sleep you’ve been dreaming of (if you’ve been dreaming at all), we spoke to psychologist Rod Mitchell, an expert in cognitive behavioral therapy for insomnia. He told us that mindful breathing and progressive muscle relaxation are two options you should definitely give a try. “These techniques, rooted in Cognitive Behavioral Therapy for Insomnia (CBT-I), are not only simple but also empower individuals to proactively contribute to their own sleep health,” he says. “Mindful breathing helps in reducing the mental chatter that often hinders sleep, while PMR addresses the physical tension that can keep us awake.” Learn more about each below.
1. Mindful Breathing Meditation
While there are many ways to promote relaxation, sometimes all you really need is your own breath. Mitchel explains that mindful breathing—a practice that turns your attention to your breath—is one of the best meditation techniques you could try before bed. He tells us how it's done:
1. Lie down in your bed, ensuring you're comfortable. You can place a pillow under your knees for extra support if needed.
2. Focus on your breath: Gently close your eyes. Bring your attention to your breathing. Notice the air entering and leaving your nostrils. Feel the rise and fall of your chest.
3. If your mind wanders, which is natural, kindly guide it back to your breath. The key is to observe your breath without trying to change it.
4. Continue this for about 5-10 minutes. The goal is to center your thoughts on your breathing, easing your mind away from the day's stresses.
2. Progressive Muscle Relaxation (PMR)
In addition to focusing on your breathing, another great way to unwind before bed is to relax your muscles. Oftentimes, stress can lead to tension in your body that makes it extremely difficult to fall asleep each night. Moving through a meditation that allows each of your muscles to relax can help combat this issue. Mitchel lays out the process for us:
1. Lie down comfortably on your bed. Close your eyes and take a few deep breaths to start relaxing.
2. Tense and relax muscle groups: Begin with your toes. Tense them for 5 seconds, then relax for 30 seconds. Notice the difference in sensation between tension and relaxation.
3. Progress upwards: Move gradually through each muscle group – feet, calves, thighs, abdomen, arms, hands, shoulders, neck, and face. Tense each for 5 seconds and relax for 30 seconds.
4. As you relax each muscle group, imagine the stress and tension leaving your body, being replaced by a feeling of relaxation and peace.
5.After completing all muscle groups, spend a few minutes in a state of relaxation, breathing slowly and deeply.
You can even combine these techniques; when your entire body is relaxed from PMR, turn your attention to your breath to help calm your mind, as well.
It's also worth noting that there are plenty of guided meditations for each of these techniques online. Sometimes, a calming voice guiding you through muscle relaxation or breathwork can really be the icing on the cake that helps you fall asleep.
Of course, it's important to remember that there are many factors that can affect your sleep, and a simple meditation may not always do the trick. If you're consistently struggling with insomnia, the best thing to do is speak to a professional.
However, when combined with other healthy sleep habits, working meditation into your bedtime routine can certainly take you one step closer to restful, restorative sleep.
