Guided Meditation Lying Down Before Bed - A Miracle Drug To Help You Sleep Better

You have trouble falling asleep every night and are tired and don't have time to rest.The practice of lying down meditation before sleeping may be the solution for you now.This article will teach you how to meditate for better sleep.Please take a look!

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1.Effects of lying meditation on sleep quality

Sleep disturbances, or insomnia, are two common sleep disorders, affecting up to 35% of adults.Today, in the face of high pressure and stress at work, sleep disorder syndrome is increasingly "rejuvenating", and has become an alarming disease for many people's health.

Lack of sleep at night will affect both your health and your mental health, you will experience conditions such as:

• Lack of focus and reduced productivityworking during the day
• Frequent headaches, fatigue
• Irritability, depression, or anxiety
• Always feel low on energy during the day
• Wake up too early or wake up in the middle of the night.

Most of the causes of insomnia are due to stress.Prolonged stress will "disturb" your mind, making it harder for you to fall asleep.The quality of sleep also decreases if your mind is still not calm.Practicing lying meditation before sleeping can solve this problem.

As mentioned above, the use of meditation helpsp calms the nervous system, relieves stress, restores balance to the body.Through regular breathing, it stimulates the nerves in the brain, which control emotions.This means you're sending a message to your brain to feel safe and it's time to sleep.

Particularly with the meditation method, you can practice anytime, anywhere and choose the posture that suits your body's needs.Not only meditation, sitting meditation while lying down can also help you relax before falling asleep very effectively.

2.How to meditate before going to bed to have a good night's sleep

Here are 2 simple, easy-to-follow bedtime meditations that you can apply at home to get deeper sleep

2.1 Mindfulness meditation

Mindfulness meditation is usually practiced before going to sleep for 5-10 minutes, following a simple 4-step exercise as follows:

• Step 1: TypeGet rid of annoying objects including your phone.Lie down on the bed in the most comfortable position.
• Step 2: Focus on your breath, inhale for 10 breaths, hold for the next 10.Then exhale slowly for 10 breaths.Repeat the cycle of inhalation and exhalation 5 times.
• Step 3: Put your whole mind into your body and breathe in meditation before sleeping.Relax and just focus on your breath.
• Step 4: While practicing meditation, it is quite normal to suddenly have feelings and thoughts.Don't worry too much, learn to controlThinking about breathing is something that takes patience and time.

This is one of the simple bedtime meditation exercises for beginners.With regular practice, you can see your sleep quality improve.

2.2 Body Scan Meditation

In body scanning meditation, you focus on the wordbody parts to enhance physical awareness, including stress and pain.This act of focus promotes relaxation and helps you sleep better.During the practice, you can start with the exercise:

• Choose a comfortable lying position.Close your eyes and breathe slowly.Focus on how your body weight feels right now.
• Focus on face, relax facial muscles, jaw muscles and eyes.
• Slowly “sweep” over neck and shoulders.Loosen these parts.
• Continue along the body, moving to the arms and fingers.Next comes the bellyback, back, hips, legs and feet.Notice how each part of your body feels.
• If your mind "gets lost" during your bedtime meditation, refocus your body.
• You can start your body scan meditation anywhere you like, head to toe, if you want.

3.Notes when meditating in frontwhile sleeping

If you have a sleep disorder, and are new to lying meditation in the hope of 'curing' your sleep, you can start with these tips:

• Slow warm-up: Initially, you should practice lying down 3-5 minutes before sleeping and gradually increase to 10-20 minutes when the body and mind have started to get used to this activity.
• Remove distractions: You should turn off your phone or other electronic devices before falling asleep.If you play meditation music, choose quiet, repetitive music.
• Creating the Perfect Space:Using scented candles or aromatherapy oils to create a space with your favorite scent is also a good idea for meditation sessions that help you sleep better.
• Turn off the lights in the room.Light will make you more alert and make it harder to fall asleep.
• You can also add meditative music or aromatherapy to make the atmosphere more pleasant and comfortable.
• Close your eyes and breathe deeply and slowly.Focus on observing your breathing and body movements.At this time, the ribcage expands towards the ceiling, the abdomen expands on inhalation and deflates on exhalation, this is the correct way to breathe.

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Hope the information that WheyShopprovided through the above article on how to meditate before sleeping will help you have more ways to have a good night's sleep, bring the best mental energy for yourself! I wish you success in your implementation