The Beginner’s Guide To Sleep Meditation

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The Beginner’s Guide To Sleep Meditation

Coronavirus has been raging across the world. Everyday, there is a news regarding the countless lives lost in this battle for surviving the pandemic that has taken the entire world hostage. Without a shadow of doubt, this leads to a lot of stress and worry which ultimately affects your sleep quality.

Fortunately, you have the sacred art of yoga to help you overcome this problem. One of the most powerful yogic techniques you can practice during these tough times is sleep meditation. This form of meditation has been quite effective when it comes regaining that lost sleep and get rid of sleepless nights. Book a certified meditation retreat to know more about this wonderful yogic technique.

That said, let us find out a bit more about sleep meditation.

Sleep Meditation – In Brief

Sleep meditation, a form of yogic sleep is the state between remaining awake and sleeping. In other words, your body is completely at rest while the mind stays alert. This is an effective relaxation method for your mind, body, and soul.

Unfortunately, many often confuse sleep meditation with normal sleep. Given below is the difference between the two.

Sleep Meditation & Normal Sleep – The Difference

During normal sleep, your subconscious mind takes over. However, in sleep meditation it is your conscious mind that stays awake.

Moreover, in normal sleep your subconscious mind cannot let go of the unnecessary worry and stress. Luckily, in sleep meditation, your conscious mind has the capability of letting go of all these distractions which contributes to better sleep. You should enroll in a certified meditation retreat to learn the sleep meditation technique.

However, you must follow the proper guidelines to reap the full benefits of sleep meditation.

The Guidelines ForA Great Sleep Meditation Practice

The most common habit prevalent amongst many sleep meditation practitioners is they often do it using a guided audio track with each session as long as 50 minutes.

Given below are the guidelines to help you practice sleep meditation with ease.

  • Loosen your body and sit in a place devoid of any noise.
  • Form a resolution that you want to stick to during the meditation session.
  • Your mind should focus on your entire body.
  • Breathe through the nostrils only. This will loosen up your body and help you feel light and relaxed after the session.
  • Always have positive thoughts and remember the good times with family and friends.
  • Visualize a beautiful imagery to get rid of any unnecessary tension or stress.

Do you know that breathing has a vital role in sleep meditation technique? Read further to know the answer.

Breathing & Emotions – The Link

You might underestimate the importance of deep breathing. However, it impacts your mood, hormone levels, and digestive system.

When you are excited or nervous, your breathing is more rapid and short, On the other hand, when you are calm and relaxed, your breathing slows down. You breathe more into the diaphragm and this relaxes your body.

Breathing into your belly activates the Vagus Nerve, which runs from your neck to the abdomen. Deep breathing sends a cue to this nerve to shut off the fight-of-flight response system and this relaxes your body and mind.

With that said, given below are three deep breathing exercises which you can combine with the daily sleep meditation practice.

  1. Alternate Nostril Breathing

Known in yoga as Nadi Shodhana Pranayama, Alternate nostril breathing is quite popular owing to its ability to calm your mind and minimize stress, which helps you enjoy a deep sleep at night.

Moreover, this nasal breathing technique brings your mind to a calm and relaxed state. It creates a balance between the sympathetic and parasympathetic nervous system. As the name states, when you breathe with alternate nostrils, you synchronize the left and right hemisphere of the brain.

  1. The 4-7-8 Breathing

A deep and rhythmic breathing technique to calm your mind and body during times of extreme stress. It also calms down a racing heart which helps you enjoy a deep sleep without any distractions.

The 4-7-8 breathing technique brings your body to a state of complete relaxation and rids the mind of overthinking and stress. You should visit a reputed yoga retreat center in Rishikesh to improve your sleep quality and relieve anxiety and stress.

  1. The Papworth Method

This breathing technique which came out during the 1960s is an effective method to minimize anxiety and symptoms of depression. The Papworth method is a mixture of breathing and relaxation techniques where a certified yoga instructor teaches you to breathe from your diaphragm and focus on nasal breathing.

Numerous medical studies have found that Papworth method is also beneficial for relieving symptoms of asthma.

Make The Most Out Of Sleep Meditation

There are many ways to help you relax your mind and body during sleep meditation, which includes the following:

  • Incorporate Aromatherapy

You can incorporate essential oils or aromatherapy into your sleep meditation sessions to help condition and prepare your body and mind for this activity. Add a few drops of lavender, lemon, eucalyptus, or chamomile oil to an atomizer or diffuser to make your bedroom ambiance more relaxing as you breathe the fragrance of your favorite essential oil.

  • Use Sleep meditation Aids And Accessories

You can also get the most out of your sleep meditation by using yoga meditation aids and accessories, such as meditation pillow cushions in multiple styles. Meditation pillow cushions filled with buckwheat hulls can help add comfort and support during sleep meditation. These pillows improve aeration to help avoid heat buildup during this activity. In that way, you won’t feel soaked with sweat, especially during summertime.

  • Set A Regular Sleep Meditation Schedule

You can set a regular schedule to do sleep meditation. For example, you can do it during your days off or every after workday before you sleep at night. Set a reminder in your smartphone or oversized calendar to avoid missing a session.


Do you find it hard to relax your mind and enjoy a good night’s sleep? Book a meditation retreat in Rishikesh and learn the fine technique of sleep meditation.


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