Bedtime meditation: The benefits to health and sleep

There’s nothing worse than tossing and turning for hours when trying to get to sleep. The more you try to get comfy and drop off, the less you feel like it’s going to happen. This can lead to frustration and fatigue during the night and the next day.

If you struggle to fall asleep at night, you’re not alone.

More than 60% of Australian adults report at least one type of sleeping problem, which can include trouble falling or staying asleep, or a sleep condition such insomnia or sleep apnoea.¹

This is an issue because quality sleep is a crucial part of maintaining good health, and poor sleep, or a lack of it, is a contributing factor for some serious health conditions, including heart disease, type 2 diabetes and stroke.¹

While there are a lot of things you can do to try to improve your sleep habits, including creating a comfortable sleeping environment and staying away from alcohol and digital devices in the hours before bed, nightly bedtime meditations can also help.

Bedtime meditations are exercises that help to relax the mind and body to aid restful sleep.

Ranging from breathing techniques to guided meditations, bedtime mindfulness can be part of your nighttime routine to prepare your brain and body for rest.

Studies show that mindfulness techniques are more effective than sleep education and can help reduce insomnia, fatigue and even symptoms of depression.²

Like other forms of mindfulness that can vary from a quiet walk in nature to a deep, meditative state of relaxation, bedtime meditations can be self-guided with a deep breathing exercise, or more formal when you follow a recorded mindfulness exercise.

Whatever your preference, your bedtime meditations should leave you feeling calm, relaxed and ready to fall asleep in a happy state.

Try this Bupa guided meditation for restful sleep.

Created by neuroscientist Dr Andrew Huberman, Non-Sleep Deep Rest (NSDR) combines elements of meditation and deep breathing techniques to create a feeling of total relaxation without actually falling asleep.

Meant to rejuvenate your energy in the same way that sleep does, NSDR has grown in popularity in recent years.

Studies show that as well as reducing symptoms of stress, anxiety and pain, and boosting immunity, NSDR can help alleviate sleep issues including insomnia and improve overall sleep quality.³

Try one of these simple bedtime meditations tonight.

Get in a comfortable meditation position. This can be lying in bed with your eyes open or sitting comfortably in a quiet space.

• Concentrate on your breathing. You can focus on counting the number of breaths you take in a minute or concentrate on the movement of air in and out of your nose. Allow your mind to clear. Gently imagine all your thoughts moving out of your head, into the air and vanishing up into the sky.
• Focus your attention on a calming object. Look at the shape, size and texture of a photo, a shaded lamp or a tree outside your window. Notice how it moves or how the light creates different colours on the surface.
• Repeat a mantra or phrase, such as ‘I am calm’. Do this either out loud or in your head to refocus your thoughts and consider timing it with each breath.
• Play some soothing music quietly. You can also have a window open to allow a gentle breeze to enter your room. Focus on the sounds and sensations in the room while clearing your mind of everyday thoughts.

Spend a few minutes doing one of these exercises. Each night you can build up the time to whatever you find most helpful and relaxing.

If you find it difficult to focus or your mind keeps wandering, be patient and just bring your mind back to your exercise. With time, meditation will likely become easier and more natural.

Find free guided bedtime meditations at:

• Headspace
• Calm
• Smiling Mind (meditations for kids and adults)
• The Huberman Lab offers free NSDR sessions and resources online.