Adding meditation to your nightly routine is a great way to prepare your body and mind for restful sleep. Meditation helps activate the body's relaxation response and reduces the production of stress hormones like cortisol. This physiological shift promotes a state of calmness and can be conducive to falling asleep.
We spoke with our sleep guide, Meg James, who is also a life coach and meditation teacher, to provide us with some tips on integrating meditation into your evening routine. To enjoy a bedtime meditation with Meg, pre-order the Canopy Sleep bed and experience a session.
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Set a Consistent Bedtime: Establish a regular sleep schedule by going to bed and waking up at the same time each day. This consistency helps regulate your body's internal clock.
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Create a Calming Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Consider using blackout curtains, white noise machines, or earplugs if needed.
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Limit Screen Time: Reduce exposure to screens (phones, tablets, computers) at least an hour before bedtime. The blue light emitted by screens can interfere with the production of the sleep hormone melatonin.
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Develop a Pre-Sleep Ritual: Establish a calming pre-sleep routine that includes activities like meditation. This signals to your body that it's time to wind down.
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Select a Meditation Technique: Choose a meditation technique that suits your preferences and goals for relaxation. Options include mindfulness meditation, guided imagery, deep breathing, or progressive muscle relaxation. Using guided meditations that are specific sessions for sleep or relaxation helps to ensure the soothing music, calming narration, and timed sessions are tailored for bedtime.
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Combine Meditation with Other Relaxation Activities: Integrate meditation into a broader relaxation routine. For example, you might precede or follow your meditation session with a warm bath, gentle stretching, or reading a calming book.
- Be Patient and Consistent: Results may not be immediate, so be patient and consistent with your nightly meditation practice. Over time, you may notice improvements in your ability to relax and fall asleep.
Remember, the goal is to create a routine that signals to your body that it's time to unwind and transition to sleep. By incorporating meditation into your nightly routine, you can cultivate a sense of calm and relaxation that supports better sleep hygiene.
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