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Are you having trouble with your sleep lately? Are you always tossing and turning before sleep? Are you looking for the best free sleep meditation apps to help you cure anxiety before bed? Keep Reading…
Because this article will help you understand and choose the best meditation for sleep and choose from the 5 best free sleep meditation apps.
To obtain proper rest, it’s crucial to adopt good nighttime routines. Any nighttime routine should aim to help you relax and get your body ready for sleep. It’s not always simple to fall asleep easy. You’re not the only one who has nighttime tossing and turning.
Even though we may be aware of how crucial having healthy sleeping habits are, many of us may place sleep lower on our list of priorities. There are various reasons why we may not be getting sound sleep, including attempting to fulfill deadlines, staying up late to finish watching a program, and reading through social media.
Light stretching, journaling, deep breathing, and guided sleep meditation may all be part of healthy sleeping habits.
Anyone who has trouble falling asleep might benefit from guided sleep meditation since it can help them sleep longer and more soundly. The effects of insomnia, particularly primary persistent insomnia, are severe. It may alter your mood, hinder your capacity to work throughout the day, and raise your danger of an accident.
There are certain advantages to sleep meditation for general well-being. These advantages include lowering blood pressure and relieving stress and anxiety before bed. You may significantly affect your sleep quality and enhance your general health with consistent meditation practice and healthy sleeping habits.
Benefits Of Sleep Meditation Before Bed
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1. May Help Us Stay Present In The Moment
Feeling more in the moment and in your body is one of the key advantages. Anxiety before bed related to a dread of the present or the past may keep us thinking in circles, which can cause insomnia or frequent nighttime awakenings. You may improve the quality of your sleep by learning to relax and let go anxiety before bed.
2. May Combat Negative Feelings And Ideas
We may let go of the tension, anxiety, and fear that can keep us awake by practicing sleep meditation. It gives us access to the parasympathetic nerve system, which is in charge of digestion, healing, and sleep. Most crucially, deep sleep meditation enables the conscious mind to relinquish and give up on restorative sleep.
3. Brings Positive Physiological Changes
Although the advantages of sleep meditation are mostly tied to mental well-being, your body also benefits from the practice. Additionally, it has favourable effects on hormones and brain chemistry, which improve physical health and facilitate sleep.
Melatonin and serotonin, two chemicals that aid in sleep, are increased during meditation. Serotonin is a chemical precursor of melatonin, which is required for controlling sleep. Additionally, meditation helps you relax and fall asleep easy by lowering your blood pressure and heart rate.
4. Helps in Habit Change
There are several reasons and contributing factors for difficulty falling asleep. These negative behaviours include overindulging in alcohol before night, checking social media constantly when you should be sleeping, and others. Those things are typical obstacles to healthy sleeping habits.
5. It Shortens the Period of Time Needed to Fall Asleep
You know how annoying it is to lay in bed waiting for it to happen if you suffer from the sort of insomnia that makes it more difficult to fall asleep. Sleep latency, or the amount of time it takes to fall asleep, is often prolonged in patients with insomnia. Sleep meditation may shorten the time it takes to fall asleep at night and enhance sleep latency.
6. Increases Sleep Duration
Numerous studies that link meditation to reduced sleep latency also show that it may prolong sleep. People with insomnia who get this respite from their condition tend to wake up often at night.
7. Enhances the Quality of Sleep
You may use sleep meditation for purposes other than merely getting to sleep faster or for longer. It may also enhance the quality of sleep. Even more significant than sleep length or sleep delay is this. Even if you can fall asleep easy and remain in bed for eight hours, you won’t enjoy the full advantages of good sleep if you often wake up or toss and turn.
Three Meditation Methods to Improve Sleep
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You may practice meditation while you sleep using one of three major techniques: Mindfulness meditation, Body scan meditation and Guided meditation.
1. Mindfulness Meditation
This fundamental kind of meditation emphasizes breathing and being rooted in the present. It places a strong emphasis on adopting a non-judgmental perspective toward intrusive ideas and feelings.
- Focus on the rhythm of your breath while counting to 10 complete breaths to do a mindfulness meditation (a full breath consists of one inhale and one exhale).
- Start again at breath one when you’ve taken ten. Allow any area of your body to relax if you ever sense it is tight.
- Simply take notice of any ideas or feelings that come to mind and then go back to counting your breaths without passing judgment.
2. Body Scan Meditation
This kind of meditation entails a mental examination of every body area. Body scan meditation aids in increasing your awareness of bodily sensations, identifying physical tension, and promoting muscular relaxation.
- Lay down on the bed, take a few deep breaths, and shut your eyes to do a body scan meditation.
- Pay attention to how your body feels squished against the bed while continuing to breathe normally and consistently.
- Slowly scan your body from the top of your head to your toes.
- As you go to each body area, notice how it feels and, if required, relax it.
- Refocus on your body scan meditation if your thoughts ever go to anything else.
3. Guided meditation
This kind of meditation is the best meditation for sleep for novices since it is conducted by the voice of another person. The majority of guided sleep meditations include soothing sleep music and may instruct you to apply visualization methods.
5 Best Free Sleep Meditation Apps
Finding the right method for you to learn how to meditate might be difficult, even if you are certain of its numerous advantages.
Numerous apps, podcasts, and YouTube channels are dedicated to various types of meditation, but with so many options available, it may be difficult to decide which one to choose.
We’ve narrowd down the 5 best free sleep meditation apps, so you may start or continue your meditation practice without wasting hours figuring out how to do it.
Image by Sleepiest
With over 150 distinct sleep sounds, including anything from white noise to zen monk chanting, Sleepiest has an amazing sound collection. In other words, if you want to fall asleep easy and require an ASMR experience, this app will work. (If you want to switch it up, you can also listen into more than 25 other guided meditations)
Image by Pzizz
Your needs will be met by Pzizz’s sleep program, which is based on psychoacoustic principles that are supported by research, whether you’re looking for a quick power nap or a full night’s rest.
The best part is that this software has sophisticated capabilities that let you choose voiceover options and session duration while monitoring and adjusting to your preferences. The outcome is a customized experience that even the most ardent insomniacs attribute to curing them of their illness.
Image by Buddhify
There are several different guided meditations on this mindfulness app for anytime anxiety arises, whether it be during your daily commute, and cure anxiety before bed. Bonus: Parents may utilize Buddhify’s extensive library of kid-friendly meditations to assist their child in falling asleep or, you know, snapping out of tantrum mode.
4. Mylife Meditation
Image by MyLife Meditation
This app offers a variety of sleep meditations as well as a daily check-in tool that lets you describe how your body and mind are doing and get personalized advice in return. The goal of MyLife Meditation is to make your troubles disappear so you can go asleep peacefully. It is a good app to practice body scan meditation method.
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It will be the answer for you looking for best free sleep meditation apps.
Alarmy is basically an alarm app that provides several choices for helping you in self-reflection, and it generates them for you depending on your current mood thanks to its calming music and sound selections. It keeps track of your morning routine, offers the ability to monitor your moods over time, and lets you set reminders to remind you to be aware throughout the day to improve your moods.
It’s a fantastic app that attempts to melt away your worries so you can fall asleep easy and wake up on time.
Image by Alarmy
The nicest feature of these best free sleep meditation apps is how simple it is to get started and how they encourages you to continue. Asking the mind to sit and remain when it’s accustomed to running all over the place might first seem like an uphill fight since change is difficult.
But just like any other type of exercise, it’s best to begin slowly; doing so will make it simpler to later establish meditation as a regular practice and healthy sleeping habits.