Wondering what kind of meditation to do before bed? Read on to learn what experts say are the best ways to incorporate mindfulness into your evening rituals.
Sleep is as essential to our health as eating and breathing. And yet, according to recent research, just 28 percent of us are actually getting adequate restorative sleep. Busy work schedules, late-night phone scrolling, and worrying about the day ahead often get in the way of making sure we get the recommended seven (or more) hours of shut-eye each night.
However, given that sleep is integral to cognitive function, your nightly snooze time is worth prioritizing. Incorporating meditation into your evening routines can not only help you relax before bedtime — and keep you from falling prey to the timesuck of your devices — but also improve the overall quality of your sleep.
Here’s what the experts have to say about why you should start meditating before bedtime and exactly how to do it so you can maximize its positive effects.
How Meditation Can Lead to Better Sleep
Meditation has a number of proven mind-body benefits, from improving mental health to reducing chronic pain. Research shows that having a mindfulness practice leads to better sleep quality (and fewer middle-of-the-night worry fests), and meditation also helps those suffering from chronic insomnia.
According to intuitive holistic healer and meditation teacher Sheel Bhuta, whom DailyOM spoke with for this story, one reason meditation is so helpful at bedtime is that it helps us release pent-up feelings, allowing for more restful sleep.
“Sleep meditation ensures you’re getting a regenerative sleep as opposed to your dream state being utilized for decompressing emotions or stress you’ve avoided,” she explains. “When you take the time to do meditation at night, you get a chance to allow your mind, spirit, and body to release, untangle, and unwind.”
Bhuta adds that another effect of sleep meditation is that it can awaken creativity and deeper insight.
“When you habitually meditate before bed, you’re able to really speak with your subconscious self,” she says. “All of your ‘magic’ stems from your subconscious state and you are the most in tune with your subconscious state in your dream state.” Being able to connect with your subconscious in this way can lead to greater insight on yourself and the world around you, the expert says.
Interested in learning more? Check out Sleep Fix For Longevity
How to Create an Optimal Bedtime Routine
Set the stage for a restful sleep by making sure that you have good sleep hygiene, which essentially means that your nighttime routine is as soothing and supportive of relaxation as possible.
Yoga and meditation teacher Kyra Howearth suggests creating a calming environment that paves the way for optimal sleep, and allows for the time and space for your sleep meditation practice. “Reduce your exposure to electronic screens and bright lights in the hours leading up to bed,” she tells DailyOM. “Drink a calming herbal tea, smell a relaxing essential oil, and ensure your sleeping space is comfortable so you’ll be able to drift into a deep sleep more easily.”
You can also incorporate a yoga nidra practice to enhance your relaxation, Bhuta says. “Yoga nidra is meant to be done consciously and fully awake,” she says. “It can be done before bed, but ideally it is done during a separate time [from your meditation] to really enhance your mental state, integrate your subconscious state, and regenerate your body.” If you still feel wound up in the evening, Bhuta suggests doing some slow and gentle stretching, moving your spine in all directions with lateral twists. You can also do five rounds of yogic breathing, like alternate nostril breathing, to quiet your mind.
Bhuta also recommends doing a short journaling session before bedtime. “Write down five things you’re grateful for, five things you’re ready to let go of, and one thing you want insight on during your dream state,” she recommends. This helps you focus on the positive and release any lingering stress.
Tips to Get the Most Out of Your Bedtime Meditation Practice
When it comes to actually meditating at bedtime, there are a few things you can do to make the most of your mindfulness practice. Howearth suggests doing the following:
- Prepare yourself entirely for sleep: Brush your teeth, take the dog out, put your pajamas on. Tackle anything you need to do to get ready for bed.
- Choose musical or mantra meditations wisely: If you opt for a guided sleep meditation, make sure it’s specifically designed for sleep. If you feel too stimulated by what you’re listening to, try something more relaxing.
- Set yourself up so you can drift right off to sleep: Lie down in bed as if you’re going to sleep, utilize a timer to turn off the audio if you’re listening to a guided meditation, and use a speaker instead of headphones so you don’t need to remove anything.
Listen: DailyOM Sleep Meditation by Harrison Graves
3 Best Sleep Meditation Techniques
If you’re new to meditating before bedtime, here are some options you can try and see what works best for your nightly routine.
Try: Progressive Relaxation Meditation
This meditation, suggested by Howearth, is designed to relax every part of your body and help you release tension. Starting at your big toe, work your way slowly up through your entire body, relaxing each part one by one. Relax the right big toe, relax the right second toe, relax the right middle toe, and so on — keep prompting yourself to relax every single inch of your body, breathing deeply and evenly throughout.
Try: Mantra Meditation
For nights when you're feeling particularly restless or anxious, Howearth suggests using mantras for your sleep meditation. You can create mantras that are meaningful and customized to what you need to help you sleep. Some examples include “It is safe to sleep” and “I am calm.”
Sanskrit mantras can also be utilized to calm the mind before sleep, Howearth says. “So hum translates to ‘I am that,’ and this simple mantra can effectively calm you before sleep.” Inhale and chant so, then exhale and chant hum. Continue to chant silently while breathing fully and deeply.
Try: Daily Recall Meditation
Try this two-part evening meditation to reflect on your day and release any stale energy, Bhuta suggests.
First, about an hour before bedtime, think about your day and send energy healing to anyone who is on your mind. Then, focus on accepting the events of the day and feeling grateful for the lessons and experiences it brought. If there’s anything you wish you had done differently, acknowledge those moments.
Then, when you do get into bed for the night, do a short sleep meditation to help you relax fully into slumber: Take a few minutes to focus on your breathing — inhale for four counts, hold for two counts, and breathe out for eight counts.
The Bottom Line
Sleep is essential for your health and well-being, so make time for self-care by creating a bedtime routine that soothes and relaxes you. You’ll sleep better — less stressed, more chill — and feel better overall.
