Sleep improves physical health, emotional stability and clarity of mind yet majority of the people experience problems when trying to relax at night. Sleep meditation is a simple variant of transferring the body and mind to rest without effort and complications. Such exercises loosen the nerves in the body and reduce mental noise rather than causing one to be sleepy. Sleepiness will most probably become standardized with regular meditation of sleep, night anxiety will be reduced and longer rest will be achieved. The different forms of meditations are unique in their benefits in getting peaceful restful nights irrespective of the intention of falling asleep in less time or in improving the overall quality of sleep.
Body Scan
In body scan meditation, a person slowly shifts his or her focus to every part of the body thereby allowing each part to be relaxed. This will help in relieving the tension that is built up, making the body more physically restless and the brain will follow just the same by informing the body that it is time to sleep.
Breathing Focus
Breathing-based meditation is concerned with deep breathing and slow breathing. This technique assists the body in its relaxation process and it decreases the heart rate hence it becomes easier to fall asleep because it extends the exhalations.
Guided Imagery
Guided imagery enables the mind to visualize doing things, which make one feel relaxed and comfortable. Such pictures have a relaxing effect of distracting stress and racing head and the mind automatically enters into a relaxed state.
Loving Kindness
The meditation of loving kindness arouses the mood of compassion and the self towards others. Emotional disarmament of this kind can relieve anxiety, negative self talk, and lead to an emotional safety narration before sleep.
Progressive Relaxation
Individual relaxation is achieved by lengthening and shortening of muscles bands. This opposition enables the body to be conscious of stress and to purge the same and in most instances, get to sleep in a shorter time.
Mindful Counting
Breath counting, counting counting of numbers counting of phrases which provide structure to the brain. This process makes the mind too occupied to be stimulated with the possibility of anxious thoughts loops.
Nature Sounds
Sleep meditations are tree meditation with the rain, sea waves or wind. These are soothing sounds, they permit an ordinary non threatening background sound.
Mantra Repetition
There is a word or phrase after which one feels calm which is repeated to keep attention. Mantras assist in reducing mind chatter and allowing rhythmic and soothing mental state to be conducive to sleep.
Yoga Nidra
Yoga Nidra teaches the body how to get into deepized position, as well as to stay awake. Regular workouts help in reducing the amount of stress hormones and improves positive sleep drowsiness as one continues practicing the work out.
Consistent Practice
Homogeneity promotes results. Meditation before sleep will make the brain conclude that these techniques are linked to sleep and sleeping causes one to relax.
