How to Meditate in Bed Before Sleep

by | Blog

Millions of people around the world struggle with poor sleep habits and a lack of quality sleep. As a result, this can often lead to high blood pressure, chronic stress and ensuing health problems. While there are many reasons why people have sleep difficulties, one of the main ones is that they don’t know how to manage stress and wind down before falling asleep.

The goal of this article is to educate you about meditation for sleep and how to incorporate it into your daily routine. Meditation for sleep is the act of slowing down your body and mind and letting go of tension so that you can get quality sleep. This article will delve deeper into what meditation for sleep is, how it compares to Sophrology and how to get better sleep so that you can live your best life.

The Importance of Meditating Before Sleep

Regardless of who you are or what you do, life can get busy and hectic, leaving little time for mental health maintenance. However, no matter how busy things get, it’s important to take a few minutes to mindfully slow down and meditate before bed. Here are 3 reasons why:

  1. Helps You Wind Down and Fall Asleep Faster

For many adults and teens, the only downtime you have in your day is when you go to sleep. However, no matter how tired you are, it’s next to impossible to go from sixty to zero in no time. Instead, you’ll need some time to slow down and unwind mentally and physically, and meditation is the best way to do that.

Trying to fall asleep without meditating first will likely result in tossing and turning because you haven’t given your brain enough time to shut off. Therefore, even though meditation before sleep means staying awake an extra ten or fifteen minutes, it could save you countless hours of restlessness and result in a night of deeper sleep.

  1. Reduces Stress and Anxiety

Mindfulness meditation before sleep is also a great way to manage stress and anxiety. Whether they’re related to work, school or family issues, stress and anxiety can lead to several unwanted health problems. Therefore, it’s important to find ways to eliminate them daily.

  1. Could Help Relieve Pain

Finally, people also practice meditation before sleep as a way to manage acute or chronic pain. Studies have shown that meditation can make your neural pathways less susceptible to pain by producing natural opioids. In addition to making you feel more comfortable, pain elimination will also help you get a good night’s rest.

With these three benefits alone, you’re sure to experience improved sleep quality and have less trouble falling asleep. Additionally, you can lie down when you practice meditation as a part of Sophrology. This makes meditation for sleep more accessible to those who are in pain and can only perform meditation practices while lying down.

Meditation and Sophrology

Did you know that meditation is one of the modalities used by Sophrology? Sophrology also uses breathing, relaxation, movement, mental imagery and self-hypnosis. Here are some ways Sophrology and meditation blend together.

  • Meditation is often practised to take control of the mind, bringing more awareness to the present moment or experiencing inner peace. Sophrology also offers this through its meditative component. 
  • Sophrology’s aim is to balance body and mind, develop a positive attitude towards life and actively seek inner resources of mind and body to create a life that is aligned with your values and reach your full potential. Sophrology has got plenty of specific protocols of practices aiming at specific goals too: relaxation, sleep, anxiety, performance, making peace with your past or preparing your future. 
  • The practice of Sophrology doesn’t require any particular environment or specific time frame. It should be practised in your natural environment in the way that suits you.
  • Sophrology was born in the medical world back in the 60s to enhance the mental and physical health of patients. It blends Eastern philosophies and practices with modern science to suit the need of modern life. 

How Are Meditation and Sophrology Similar?

Meditation and Sophrology are similar in that they have the same goal of calming and connecting the mind and body. Mindfulness meditation is a major player in the practice of Sophrology but isn’t the only practice involved. Meditation and Sophrology are similar in that both practices can start with a body scan meditation. 

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The Practice of Sophrology Before Sleep

While practising meditation before sleep is a good start, you can also incorporate Sophrology into your bedtime routine. In so doing, you’re practising both meditation and Sophrology, which can result in the best sleep quality possible. Here’s how to practice Sophrology before sleep:

  1. Start with a body scan lying down where you connect with and invite every part of your body to relax.
  2. Next, incorporate the tension-relax technique, where you breathe in deeply, tense a specific part of your body and then exhale to relax it.
  3. This breathing exercise will make you more aware of perceptions and sensations than you otherwise would be and help downregulate your nervous system.
  4. Next, you can practice several visualisation techniques where you visualise positivity and success for tomorrow, focus on a place of nature you enjoy or imagine a bubble protecting you from all the stresses or worries. In so doing, you can let go of the agitation of the mind and you’re preparing your mind for a good day rather than worrying about having a bad one.

The Importance of Comfort in Practicing Sophrology

Prior to practising Sophrology each night, it’s crucial that you make yourself comfortable as it can be very difficult to relax your mind if you aren’t. Here are a few tips and tricks to ensure you’re comfortable practising Sophrology.

  • If you struggle with lower back pain and practice lying, put a pillow below your knees to ease the tension.
  • Lie on your back or on your side and get into your most comfortable position.
  • Make sure you have a quality mattress and a comfortable pillow to lie on.
  • If you’re more comfortable in a seated position, you can also perform nighttime Sophrology sitting rather than lying down.
  • Ensure your room isn’t too cold or too warm so that you remain at a comfortable temperature.

Another thing to keep in mind regarding Sophrology and comfort is that you don’t have to maintain a straight-back position. If you’re more comfortable slightly slouched or hunched, that’s ok as one of the aims of the practice is to relax.

Final Thoughts

Whether you decide to incorporate Sophrology or meditation or both into your nighttime routine, you’re setting yourself up with the support to fall asleep faster and experience improved deeper sleep. Consistent meditation practice and Sophrology will activate your body’s relaxation response, regulate your nervous system and help you find your inner peace.

In so doing, you’ll be able to wind down after a long day, reduce stress and manage chronic pain. Best of all, anyone can meditate before bed. All you need to do is take a few deep breaths, follow the advice in this article, and make sure that you’re as comfortable as possible. If you do that, you’re only a few minutes away from a better night’s sleep and a healthier you. 

If you want to go deeper in your Sophrology journey,  join our Sleep Like a Pro 5-day online series for just £12 and learn simple techniques to learn how to let go of any stress and tension that will help you sleep quickly and soundly through the night. Sophrology can be introduced to your bedtime routine with just 10-minute practices per day to prepare you for deep sleep and support your overall health.

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