Deep Sleep Meditation
Few things are more important than a good night’s sleep. When we are getting sufficient sleep and paying attention to our sleep habits our overall quality of life improves dramatically. Sleep patterns and cycles affect not only our mental state but also our physical health and well-being. There are several factors in getting adequate sleep every night. Some of these are obvious and some are not so obvious. There are also tools and practices such as meditation to aid us in achieving deep sleep, which is so important.
To improve quality of sleep there are a few factors to consider. First it is important to understand the science behind the phases of the sleep cycle. Once you have an understanding of the science behind getting adequate sleep and why getting deeper sleep is so important. You can then identify the obstacles in your life that are hindering you from getting a better quality of deep sleep at night. Once you look into the proper tools and methods such as deep sleep meditation, you can develop the practices that will get you on your way to cycling through all phases of the sleep cycle more efficiently.
Sleep Cycles
The first step to obtaining a better quality of deep sleep every night is to understand the science behind getting proper sleep. As far as quantity of sleep is concerned most studies recommend an average of seven to eight hours of sleep nightly. While the quantity of sleep is an important factor in obtaining deep sleep. The quality of sleep you are getting is equally, if not more important, than the quantity of sleep in your daily routine. Getting a better quality of sleep can have benefits such as more energy, reduced fatigue, a stronger immune system, and better hormone regulation.
In order to get a better quality of sleep you must understand the sleep cycle which includes 4 phases. We cycle through these phases multiple times each night spending varying amounts of time in each cycle as the night progresses. There are four stages of sleep that humans cycle through every night. We spend varying amounts of time in each stage. As the night progresses we may spend slightly more time in the deeper sleep stages of the sleep cycle.
The first stage of sleep is when a person first falls asleep and can usually be awakened easily since the deep sleep stage has not been reached. This stage may only last for one to seven minutes. Depending on the quality of sleep a person may not cycle through stage one many times as the other sleep stages throughout the night.
The second stage of sleep is when the body has relaxed more. Body temperature, blood pressure, and heart rate decrease. Someone will usually spend approximately ten to twenty-five minutes in stage two and may spend more time in this stage throughout the sleep cycle.
The third sleep stage is also known as the deep sleep phase. During this stage of sleep a person is not easily awakened. Brain activity has a pattern known as delta waves. The deep sleep phase is critical to restorative sleep, recovery for the body, and may boost the immune system.
The fourth stage of sleep is called REM sleep, which stands for rapid eye movement. This is the stage entered after the deep sleep stage. Brain activity heightens to almost the same levels as when awake, yet muscles in the body are in a slightly paralyzed state except for the eyes which move rapidly while dreaming. Someone does not enter the REM stage until they have been asleep for 90 minutes. Time spent in this stage will become longer as the night goes on.
Obstacles and Benefits to Obtaining Deep Sleep
If deep sleep is so important for our health, then why do so many people have a difficult time achieving it? The hindrances to obtaining deep sleep include hormones and patterns over time which are related to age. Alcohol can also disrupt healthy sleep patterns and prevent us from cycling through the deep sleep phase.
How can someone avoid interrupted sleep patterns and obtain deep sleep more efficiently? A healthy diet and daily exercise are important, but a deep sleep meditation is likely the most efficient way to have restful sleep every night. If you are not used to a meditation practice then this can be challenging, but there are different methods and tools to try that will have you in a sleep meditation practice in no time!
Some benefits of practicing these sleep meditations include enhanced ability to fall asleep with minimal effort, as well as more time spent in the deep sleep phase during sleep cycles. This will in turn improve health and quality of life. One may see evidence of this through lower blood pressure and anxiety due to a decrease in cortisol levels.
Methods of Sleep Meditation
There are various methods of deep sleep meditation as well as tools to help if you are new to this practice. One important part of all sleep meditation is breath. Any meditation you are practicing to obtain deep sleep should focus on deep breathing. Studies have found that relaxation created from slow deep breathing have a positive effect on sleep quality and how we progress through each sleep cycle to achieve deep sleep.
When it comes to a new meditation practice you must first be aware of your environment. In order for your environment support your goal of deep sleep and relaxation it must be quiet and free from clutter. One method is simply to set a timer, sit comfortably, and practice slow deep breathing until your body has reached a relaxed state and you have more space between thoughts until thoughts cease to form.
This method can be difficult for beginner meditation practitioners. A more beginner friendly method of sleep meditation is guided meditation. With this method of meditation a recording is played in which your mind is guided through soft vocal cues until your mind is clear and your entire body is relaxed so you can drift effortlessly into slumber.
Sleep Meditation Tools
There are some tools to use with your deep sleep meditation that can help with your new practice. These tools are deep sleep music and binaural beats. Binaural beats are sometimes called auditory illusions that effortlessly lull your brain into a delta or theta wave state, allowing you to spend more time in the stages of deep sleep and REM sleep. Binaural beats work best with headphones so you can drown out any outside noise. There are two tones going through each ear. In order for binaural beats to work efficiently the two tones must have a frequency less than 1000 hertz. Binaural beats for delta wave brain activity are between 1 and 4 hertz and are best for more time spent in deep sleep phase. Binaural beats for theta wave brain activity are between 4 and 8 hertz and are best for spending more time in REM sleep.
Another useful aid in deep sleep meditation is music. Sleep meditation music is carefully designed to activate the parts of your brain needed to extend time spent in the sleep phase. Sleep meditation music is usually very pleasant to most listeners making it an easy way to guide yourself to slumber. Research shows melodies that have 60 beats per minute allow the mind to sync with the beat. One must listen for approximately 45 minutes to ensure sleep. The best music for sleep meditation are Native American, Celtic, some jazz, classical, and easy listening. Nature, thunder, and rain sounds are also very effective for sleep meditation.
The most important part of a sleep meditation practice is making this practice a habit. If it is part of your nightly routine, then your chances of success in achieving deep sleep will increase dramatically. Here are some tips for making sleep meditation a habit. Stick to a schedule. Set a time for meditation every night before you go to bed. Over time, this will send signals to your body that it is time to rest, and you will achieve sleep and deep sleep more easily. Cutting back on alcohol and having your last meal at the same time daily are other ways to put your body on a schedule that is more welcoming for deep sleep.
Final Thoughts on Sleep Meditation
Any new meditation practice can be challenging and you may try various methods before finding what works best for you to achieve deep sleep and a better quality of life. You may search the internet for different guided sleep meditations.
You may try different versions of sleep meditation music, binaural beats, or maybe different types of headphones before finding what is the most comfortable for you. It can also be worthwhile to say your affirmations before bed. However you are able to achieve deep sleep, making sleep meditation a part of your sleep regimen will have great benefits to your physical and mental health. This will vastly improve your quality of sleep as well as your quality of life.