Deep Sleep Meditation for Restful Nights

Have you ever been exhausted at the end of a long, stressful day – but when your head hits the pillow, sleep is nowhere to be found?

Deep sleep meditation is a practice that aims to produce a deep sense of relaxation, which is believed to help deliver more restorative sleep.

Let’s explain deep sleep meditation and how to integrate it into your nighttime routine.

What is Deep Sleep Meditation?

The practice is believed to date back to 1000 BC and is also known as Yoga Nidra. If you’ve ever been to a yoga class, you may have experienced a taste of it in the form of the Savasana at the end of a class. A form of ‘yogic sleep,’ this meditation involves lying on your back and reaching a meditative state where you’re deeply relaxed in mind and body but not actually asleep.

The goal is to let go of any physical tension or stress and let your breath guide you to a heightened sense of tranquillity. The technique also aims to help train your mind to break free of everyday thoughts and distractions and feel grounded in the present.

While this type of mindful meditation may help us wind down before we fall asleep at night, it’s also a valuable practice to master at other times of the day.

According to research, 20 minutes each day could help us improve our ability to ‘switch off’ into a relaxed state of being (Source: A) – which, in turn, could assist with sleep issues (Source: B). These benefits may be due to the paced breathing involved in sleep meditation, which stimulates the vagus nerve (Source: C).

Getting Started with Deep Sleep Meditation

Many guided meditations are available online (try YouTube or Spotify), which help teach you the basics of sleep meditation. You can also get started by following the simple steps below.

1. Get comfortable. 

You may prefer to sit or lie down—in any case, just make sure your physical comfort isn’t a distraction.

2. Bring your attention to your breath. 

Softly close your eyes, and take slow breaths through your nose and out through your mouth.

3. Scan your body. 

Start at the top of your head and move through your body, paying attention to the feelings and trying to release any tension you encounter.

4. Envisage a peaceful place. 

Maybe it’s a beach, a forest or a happy memory with loved ones.

5. Put yourself there mentally.

Let thoughts float by. It’s natural for thoughts to come up, but instead of fixating on them, try to let them pass without judgement.

6 More Tips For Deeper Sleep

Here are a few more tactics that can also help improve your time in deep sleep mode.

1. Establish good sleep hygiene, with the same sleep and wake times each day (even on weekends) and no screen time for an hour or two before bed.
2. Get enough exercise – at least 20 minutes of movement a day.
3. Ban devices from your bedroom (especially the mobile, with all its notifications, lights, pings and dings).
4. Make your sleep environment comfortable with good-quality pillows, breathable linen or sleepwear and a cool room (about 18°C is considered the optimum temperature for sleeping).
5. Try listening to white noise, music or soundscapes that relax (plenty of these playlists online).
6. Avoid alcohol and caffeine before bed – both these substances can interfere with your body’s ability to sleep properly.

Have you tried everything and are still struggling with sleep? Don’t hesitate to consult your doctor for advice—good quality sleep is too important to live without.