You snooze, you lose. A phrase used to describe missing out on something if you don’t act. Or, more literally, something used by smug people who think getting by on just a few hours sleep a night is an accomplishment. Even though we know that sleep is as important to our well-being as diet and exercise, Calm app’s founder Michael Acton Smith says it’s the most disrespected, claiming, “it’s almost a badge of honour to talk about how little sleep you get”.
Regularly getting less than seven hours of sleep a night can increase the risk of heart disease, diabetes and hypertension. On the other hand, getting enough sleep of a high quality brings a range of benefits, including reducing stress levels and looking after your immune system. Not to mention, feeling more ready to take on the day and being less likely to fall asleep at your desk at 3pm.
It’s time to take sleep seriously. From creating the optimum sleep space to switching off from technology at least an hour before bed, there are many ways to optimise your sleep. Sleep advocates, such as Arianna Huffington, founder of Thrive Global, also praise the importance of a consistent and relaxing bedtime ritual. When creating a nighttime routine, meditation can become a useful tool to help you drift off. In an era where millenia-old mindfulness techniques have become digitally accessible for all through apps, we explore how to meditate in bed for a better night’s sleep.
How to Meditate in Bed
1. Understanding When to Meditate
Meditating before you fall asleep can help relax your mind and make you more aware of any tension. That said, Headspace, one of the leading meditation apps, reminds us that, “good quality Zzzzzzzs require much more than doing a simple meditation in bed.” Restful sleep can depend on our mindset during the entire day, not just the period before we switch off the lights. For this reason, Headspace designed a 30-day sleep course with exercises to do during the day which team up with a specific sleep meditation to do before bed. So, meditating during the day could also pay off at night, when you’re hitting the sack.
2. Preparing to Meditate
We all know that trying to force sleep when we feel we need it most, rarely helps us fall asleep – instead, we’re left frustrated. It’s recommended that you try to maintain a relaxed focus and ensure you won’t be disturbed. After you’ve done everything you need to do before going to sleep, lie comfortably on your back. Take a few deep breaths to begin calming the body.
3. Choose your Guided Meditation Technique for Sleep
There are both guided and unguided meditation exercises. If you’re just starting out, trying guided meditations via one of the popular apps, can be a great way to dip your toe into meditation for sleep. Guided sleep meditations can involve different techniques, including:
- Body Scan: notice different body parts and any contact they have with the bed. What feels heavy? Slowly scan through the body to ‘switch off’ each area ready for sleep, starting with the toes before moving up.
- Day Review: remember and relive each event in your day in detail, starting with getting ready and having your breakfast. Spend around 20 seconds on each event.
- Silence: after a particularly busy day, lie in silence to try to find focus.
- Mindful Breathing: this focuses on slowing your breathing a little and easing anxiety, sometimes by counting breaths. For example, count one on the inhale and two on the exhale, until you reach ten. Then, start again from one.
- Visualisation: imagining a scene can help you focus. Popular spiritual teacher Sonia Choquette suggests using colour as a visual aid. Each time you inhale and exhale, imagine a colour, then, switch to another colour on the next breath, and so on.
Still wondering if meditation apps are worth a try? A 2018 trial compared 35 adults who completed ten introductory Headspace sessions over the course of a month with another 35 adults who listened to excerpts from founder Puddicombe’s audiobook. After just 100 minutes of meditation, the first group of adults found themselves experiencing more positive emotions and felt less pressured by their responsibilities, compared to the audiobook group. With meditation apps making the practice more accessible than ever before, it’s a great time to try using mindfulness in your bedtime routine for better sleep.