Counting breaths instead of sheep: the power of sleep meditation ??

The Power of Sleep Meditation

Good sleep is a superpower for mental and physical health , workplace productivity , and even weight management . The problem is that many of us struggle to get the sleep we need. Swirling thoughts and simmering anxiety can leave you tossing and turning, unable to drift off. Worse still, once sleep problems begin, the very idea of bedtime can trigger yet more anxiety. In this post, we'll explore the value of sleep meditation and how it can help you get restful sleep every night.

What is sleep meditation?

Meditation is a practice that involves focusing your mind on a particular object, thought, or activity to achieve a state of relaxation and mental clarity. Sleep meditation focuses on reducing anxious thoughts and physical stress symptoms to help prepare you for the sleep state. By practising sleep meditation regularly, you can learn to quiet your mind and nervous system while gradually relaxing your body to bring on deep and restorative sleep.

How sleep meditation can improve your sleep

Okay, now we know what sleep meditation is, but can it really improve your sleep? The research says yes, and in various ways:

• Sleep meditation can help quiet your mind and reduce racing thoughts that can keep you awake at night.
• By promoting relaxation, sleep meditation can lower stress and anxiety levels that interfere with your ability to fall asleep.
• Meditation techniques, such as deep breathing and progressive muscle relaxation, can help induce a deeper state of relaxation, making it easier to fall asleep and stay asleep.
• Sleep meditation can help regulate your breathing, promoting slower and deeper breaths that can calm your body and mind.
• Some studies have suggested that meditation can increase melatonin production, a hormone that helps regulate sleep-wake cycles and promotes sleepiness at night.

A step-by-step sleep meditation

Are you ready to give sleep meditation a try? Here's a step-by-step guide to a simple mindfulness meditation you can try tonight:

1. Remove all digital distractions from your room, including your phone. Eliminate any noise, adjust the temperature, and darken the room. Then, lie down in a comfortable position.
2. Focus all your attention on your breathing. Inhale deeply for a count of ten, then hold your breath for five. Exhale slowly and fully for another ten-count. Repeat this pattern five times.
3. Inhale while tensing your muscles as tightly as you can. Pause, and exhale while completely relaxing all your muscles; feel the weight of your body pressing into the mattress. Repeat five times.
4. Notice your breath and body. If a body part feels tight, consciously relax it.
5. When a thought comes up, acknowledge it, and gently return your focus to your breathing. Your mind will wander often. Don't worry, you'll get better with practice.

Sleep meditation might be just the tool to help you get the restful sleep you need to stay healthy, happy, and productive. Remember, the Strove app contains various guided sleep meditations in the Sleep section. Get comfortable, hit play, and listen to the prompts. Zzzz...

Jarrad Van Zuydam | Sports Physician