There’s no getting away from it: modern life can be extremely stressful. Work, family, children, relationships, responsibilities… The average human is juggling a lot, and sometimes it’s hard to clear our mind of these things when we get into bed at night.
Even if your life isn’t particularly stressful, it can still be incredibly hard to switch off when it’s time to turn out the light. How many times have you lay in bed ruminating over something that happened earlier that day, or worrying about a situation you have no control over. Or worse still, having what seems like a hundred thoughts racing through your head at the same time?
The average person takes between 15 and 20 minutes to fall asleep at night, but for many this isn’t a reality. This is where guided meditation comes in. This proven technique has the power to transition you smoothly from daytime mode into night-time relaxation, helping you wind down at night and drop off easily, then enjoy a peaceful sleep free from anxious thoughts.
But, what is guided meditation, how do you do it, and how can you weave it into your bedtime routine to enhance sleep hygiene? This article discusses the relationship between mental health and sleep, offering practical tips to improve sleep hygiene through the practice of mindfulness for sleep.
What is Sleep Hygiene?
Sleep hygiene refers to the practices and habits you undertake to help you sleep well on a regular basis. It's the bedrock of restorative sleep, affecting not only the quantity of the sleep we get, but its quality, too.
Essential sleep hygiene tips include maintaining a consistent sleep schedule, creating a restful environment, and engaging in relaxing activities before bed—such as guided meditation.
Guided Meditation for Better Sleep
One way to considerably improve your sleep hygiene is by starting a practice of guided meditation for sleep. Meditating can guide the mind and body into a state of deep relaxation, paving the way for a restful night of rest sleep.
While there is a lack of substantial research into the benefits of meditation for sleep, several small studies have found it to be effective.
One such study in 2015 looked at 49 middle-aged and older adults who had trouble sleeping. Half of them completed a mindfulness awareness program that taught them meditation, while the other half did a sleep education class. Those in the mindfulness group had reduced insomnia, fatigue, and depression at the end of the trial.
“Mindfulness meditation is just one of a smorgasbord of techniques that evoke the relaxation response.”
Dr. Herbert Benson,
Benson-Henry Institute for Mind Body Medicine.
What is Guided Meditation?
Guided meditation is a structured form of meditation where you are verbally guided into a state of consciousness between wakefulness and sleep.
A narrator leads you through a series of focused exercises and visualizations that are designed to release physical and mental tension.
Because it’s guided, this type of meditation is accessible to all—all you need is a method of listening to audio. It’s incredibly easy to access hundreds of online guided meditation, including on Pillow.
Mental Health and Sleep
Stress, anxiety, and racing thoughts can significantly impair our ability to fall asleep—and, in turn, sleeping badly can have a hugely negative impact on your mental health.
Guided meditation for sleep addresses these issues head-on, promoting good mental health and sleep by calming the mind and reducing stress levels right before bed.
Integrating Guided Meditation into Your Bedtime Routine
Here are some steps to get you started:
- Create a Comfortable Setting: Ensure your bedroom is quiet, dim, and at a pleasant temperature. Using headphones helps you block out any external noise.
- Choose Your Guided Meditation: Select a sleep-focused meditation on Pillow or elsewhere. Keep an eye out for sessions labeled “mindfulness for sleep” or “sleep meditation, or specifically designed for relaxation.
- Make It a Habit: Consistency is key. Dedicate a specific time each night for your guided meditation practice to establish it as a part of your bedtime routine.
Benefits of Guided Meditation
- Reduced Stress: By encouraging you to focus on the present and letting thoughts pass without judgment, meditation reduces stress levels, so you’re more likely to fall asleep.
- Improved Sleep Quality: Not only does regular practice help you fall asleep faster—you’ll also achieve a deeper state of sleep and feel much better rested by the morning.
- Enhanced Mental Clarity: A nightly meditation practice will help you cope with everyday life, too, helping clear your mind of daily clutter. The result? Improved focus and decreased anxiety levels during the day.
Overcoming Hurdles in Meditation Practice
It can be hard to introduce new habits into your routine—especially one which may be challenging at first. Beginners sometimes may have difficulty focusing, or find themselves becoming impatient—or perhaps they’re skeptical about how effective the practice will be.
Here are some beginner’s tips:
- Start Small: If you’re new to meditation, it makes sense to start with a short meditation session of just five minutes. As you get more used to it, you can gradually increase the duration.
- Be Flexible: Don’t worry if your mind wanders during your session, or you drift off to sleep. These things happen to all meditators at first—just stick with it and don’t be hard on yourself
- Experiment: There are several different types of guided meditation, so try out a few different ones till you find something that works. You may prefer a certain voice or background music—the idea is to help relax you so it’s worth getting this right. Good luck!
