8 Tips to enhance your well-being with sleep meditation

By Scarlett Johansson

September 15, 2023

- Dalai Lama

Sleep is the best meditation

Have a regular bedtime and wake-up time. This helps your body know when it's time to wind down for sleep.

Stick to a Routine

Incorporate deep breathing exercises into your bedtime routine. Focus on your breath, inhaling slowly through your nose and exhaling through your mouth.

Mindful Breathing

Ensure your mattress and pillows are comfy, keep the room dark, cool, and quiet. You can use blackout curtains and earplugs if needed.

Enhance Your Sleep Space.

Create a Calm Bedtime Routine

Make a peaceful habit before bed. It could be reading a book, taking a warm bath, or doing gentle stretches. Repeating these activities helps your body unwind.

Limit Screen Time

Skip phones, tablets, and computers for an hour before sleep. Blue light from these devices can mess with your sleep by blocking melatonin, the sleep hormone.

Guided Sleep Meditation

Explore guided sleep meditation sessions. Many apps and online platforms offer these sessions, which can guide you through relaxation techniques and help you clear your mind before sleep.

Try Progressive Muscle Relaxation

Start at your toes, consciously tense and release muscle groups progressively, relieving physical tension for a better night's sleep.

Patience and Persistence

Remember, mastering sleep meditation is a gradual process. Stay patient, don't be discouraged by slow progress, and maintain a consistent practice to steadily enhance your sleep quality.