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How to Fall Asleep Quickly With These Easy Bedtime Meditation Techniques

insomnia sleep Aug 01, 2019

Is falling asleep way too difficult sometimes? Wondering how to help yourself fall asleep?

As a former insomniac, I know how important it is to feel confident that you’ll be able to fall asleep quickly and easily. 

After many years of struggling to fall asleep, I’ve finally mastered some of the best meditation techniques that have proven to be very effective at reducing the time it may take you to fall asleep at night. 

These techniques can all provide you wonderful results overtime, especially if you commit to practicing at least one of them on a nightly basis.

Here are some of my favorite bedtime meditation techniques that you can do while you are lying in bed ready to fall asleep for the night. 

  1. Listen to a guided meditation as you are ready to fall asleep. 

    Guided bedtime meditations are one of my favorites, simply because you know exactly what you need to focus on -- the words that are guiding you during the meditation! This is especially helpful at bedtime because it aids you in detaching from all the thoughts you had during the day.

    Letting go of your thoughts at night is one of the most important steps in being able to fall asleep quickly and easily. 
    Guided meditations are perfect for directing your attention away from everything that happened during the day and are one of the easiest methods for you to quiet your mind.

    Simply allow the meditation to guide you into a deeper state of relaxation and clearer state of mind.
  2. Have a visualization plan for when your eyes are closed. 

    If you regularly experience difficulty falling asleep, I highly recommend having a plan to follow in case you still have trouble quieting your mind and letting go of your thoughts when you’re in bed with your eyes closed. 

    If you notice your thoughts start to wander, begin to visualize a scene that is pleasant and peaceful.

    Simply relax into your breathing while you imagine this peaceful place in your mind.

    A visualization meditation is the perfect technique for you if you find yourself being bombarded with many thoughts that are difficult to turn off.

    I recommend thinking up or creating this imaginary place in advance, so you know exactly where to refocus your attention when you’re in bed ready to fall asleep.

    By refocusing your attention on something pleasant, this will also train your mind to stop giving you negative or distracting thoughts at bedtime, so that overtime, you will be able to fall asleep on your own quite easily. 

  3. Practice deep breathing techniques while lying in bed.

    A deep breathing meditation is a great technique to practice every night once you’re lying down with your head on your pillow. This helps both clear the mind and relax the body, which will help you fall asleep much easier.

    Inhale for 4 counts, and exhale for 4 counts. 
    Simply focus on the emptiness you feel in your mind at the top of your inhale breath as you continue to inhale and exhale. 

    If you would like, you could also count the number of breaths, backwards from 10 to 1, and repeat if you need to.

  4. Envision each part of your body relaxing, one muscle at a time.

    I recommend trying this technique as you are lying in bed with your head on your pillow, ready to drift off to sleep. Close your eyes and envision your body lying in bed, as you are.

    Start with your focus at the top of your head, then work your way down your face, neck & shoulders, arms, hands, fingertips, waist, hips, legs, and down to your toes.

    As you work your way down the body, envision a wave of relaxation washing over you as each muscle lets go and relaxes into the comfort of your mattress. 

    Take your time as you envision your muscles relaxing one at a time. By the time you get all the way to your toes, both your body and mind will be much more calm and relaxed! 

Meditation is the perfect technique to practice before falling asleep, because it trains your brain to put itself into a relaxed state. The state of mind that your brain experiences during meditation is the exact same state that your brain is in when falling asleep! 

This makes meditation one of the most effective natural remedies for insomnia and for improving overall sleep in general!

So now...let me know which one of these is your favorite. I recommend trying each of them out to see which feels best for you. I like to mix these up, as some days I'm more aligned with a guided meditation and other nights I prefer to be in silence to focus on my breathing.

Wishing you loads of success in becoming a true master at falling asleep quickly :) You can do this!

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