If you are among that group of people that consistently have trouble falling asleep, you might be tempted to download a sleep meditation app in hopes that it will help you. It may or may not. If it doesn’t, preparation could be part of your struggle.
Scott Moore is an internationally known sleep meditation teacher and yoga nidra expert. He says preparation is critical for sleep meditation success. How a person prepares for a session will largely determine how that session goes.
That being the case, it doesn’t seem to make sense to begin a session without first preparing the space. But how does one effectively prepare? I am about to explain it to you, with Moore’s help.
1. Create a Sanctuary Space
The first step is to create a sanctuary space. Given that sleep meditation is designed to prepare the body and mind for restful sleep, most people practice it in the bedroom. So turning the bedroom into a sanctuary space sets the stage.
Make sure the bed is comfortable. How you define comfortable is up to you. If it means lots of pillows and cozy blankets you can curl up in, that’s great. But beyond the bed space itself, clear the room of clutter. Remove anything that can create visual distraction or increase your stress levels.
2. Manage Light and Noise
Next, take the necessary steps to manage light and noise. You will want dim, soft, and warm light. You might also want black out curtains if your room is normally flooded with artificial exterior light. Some people go as far as to use an eye mask.
In terms of noise, the only thing you should hear clearly is your sleep meditation guide. Some people do better by playing white noise in the background. Others play relaxing music or simply choose to block out all the noise with earplugs. It is up to you. The point is to not be distracted by external sounds.
3. Manage the Temperature
Most people are fairly comfortable at a temperature of 60-68°F. Set your thermostat accordingly. If you are at the top end and still cold, don’t turn up the thermostat. Instead, use an extra blanket. Turning up the thermostat could dry out the air and make you more uncomfortable.
4. Avoid Electronic Distractions
One of the most common reasons for sleep meditation failure is electronic distraction. There are two ways to look at this. First, if you are using a sleep meditation app, start the app and then set the phone down. Don’t stare at the screen as you are being guided through the sleep meditation process.
Second, gradually reduce your use of electronics as you get closer to bedtime. The last thing you should do is stare at your phone for 20-30 minutes before climbing into bed. Electronics, and those with screens in particular, stimulate brain wave activity. Too much screen time just makes it harder to achieve the deep, restful sleep you want.
5. Focus Your Mind
Finally, focus your mind in the remaining minutes before you climb into bed. Your intention should be to sleep. It should be rest and rejuvenation. If necessary, avoid doing things that will send your brain in multiple directions just before bedtime. For example, don’t watch a scary movie or talk politics with your spouse.
Sleep meditation works for a lot of people. Many of them use mobile apps to guide them through the process. If you are thinking of trying it yourself, remember the importance of preparation. How you prepare will largely determine whether sleep meditation works for you.
