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The Best Guided Meditation for Sleep

The Best Guided Meditation for Sleep

The Best Guided Meditation for Sleep

The technological and fast paced economic life has made adults have difficulty sleeping. Inadequate sleep makes you feel lethargic, have trouble focusing, and lack motivation the next day. Additionally, inadequate sleep can put you at greater risk of various medical conditions, such as stroke, high blood pressure, heart disease, and a weak immune system that can leave you vulnerable to diseases. Also, it puts you at greater risk of mental disorders, such as depression and anxiety. This is where a guided meditation for sleep can help. In this article, we have shared steps to meditation for sleep to help you be more in tune with yourself and sleep better.

Turn Off All Electronic Devices

Putting away all electronic devices 30 minutes before going to bed will help your body prepare for sleep. The blue light emitted by your electronic devices restrains the production of melatonin, the hormone that controls your sleep-wake cycle. This makes it even more difficult to fall asleep and wake up the next day. The circadian rhythm seems to be especially sensitive to blue light since it has a short wavelength. By becoming aware that constantly checking your phone or having the television on is not doing much in the way of preparing you for sleep, you can begin to fully relax the mind and focus on the present.

Create a Habitual Evening Routine

Establish an evening routine that helps your brain separate the day from the night, clear your mind and body of the day’s stresses, and relax into sleep. By having a routine, you take that time for yourself. Instead of rushing these tasks, slow down, focus on each action you are doing and do it with care. If you are having a shower, take the time to slowly massage the soap into your skin, really become aware of what you are doing to your body, focusing on being in the present without letting your mind wander.

Read a Book

Many people find their mind wandering to tomorrow’s to-do list instead of reading the book itself. Take your time to find a good book that you will enjoy reading and concentrate on just reading the book and nothing else.

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Stretch and Do Deep Breathing

Stretching is not only a physical way of unwinding but also mentally. Doing some simple yoga stretches and at the same time focusing on your breath can be a great way to let go of everything and focus on being in the present moment, whilst becoming aware of your body and your actions. With each out breath try stretching deeper into the stretch each time.

Meditate

Meditating will help your mind calm even if it is only for 5 minutes before sleeping. To meditate sit somewhere comfortable and quiet and focus on your breathing. Become aware of each body part from your fingertips to your toes. Become aware of the feelings and sensations that arise in your body as you breathe in, and out. If your mind wanders, bring yourself back to your breathing.

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