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Learn | 01.05.2023

How To Use Meditation To Improve Your Sleep

Connecting the mind and body is essential for a good night's sleep. Here's how to do it.

Falling asleep seems like the easiest thing to do. Unfortunately, it’s not always a breeze. This essential daily function can seem utterly impossible for insomniacs and those with a racing mind. Luckily, there are a few easy ways to sharpen your sleeping tools and hit the hay easier, but they start with you. 

This guide will share how you can take advantage of meditation and mindfulness to finally get the sleep you deserve. When you think of meditation, you don’t necessarily have to pull out the yoga mat and sit in front of a nice view. 

Meditation techniques for insomnia are mostly breathing and mindfulness techniques, which you can do anywhere and at any time. Learn how to improve your sleep with meditation below. 

Use CBN

Photo by Foster & Asher / Death to the Stock

Before we get into the details of using meditation for sleep, there’s one cannabinoid that you must consider using. Insomniacs will seriously benefit from the relaxing and sedating effects of CBN

Similar to CBD, CBN is a naturally occurring cannabinoid in cannabis and hemp plants. It’s non-psychoactive, meaning it does not cause a high. Instead, think of CBN as sleepy CBD. It provides all the relaxing, calming, stress-relieving, and pain-combatting benefits of CBD but with a sedating edge. 

Incorporating CBN into your evening meditation rituals will change the game. There are no drawbacks to using CBN, only benefits. Use a tincture, gummies, vape, or flower, then head into your meditation with a completely new outlook. 

Take A Mindful Minute

Mindful minutes, or mindfulness meditation, is a form of meditation that can be done anywhere and at any time. It’s great for warding off stress and anxiety of whatever’s bothering you while focussing on the present moment.

During your mindfulness meditation, you’re encouraged to close your eyes and shift your awareness to how you’re feeling in the present moment. While deep breathing and focusing on controlling your breaths, examine the thoughts running through your mind and calmly let them pass without judgment.

You can sit upright or lie down and take even, deep breaths until you feel a sense of calm wave over your body. From there, observe any thoughts and let them escape. Continue to do so until you feel refreshed.

Follow A Guided Meditation

Photo by Syda Productions / Adobe Stock Photo

In seconds, you can search for a guided meditation video on YouTube, or if you want to use a reliable meditation app, go for it.

Having a guide to help you paint peaceful images in your mind is incredibly helpful for beating insomnia. In fact, the imagery you imagine when meditating might just continue into your dreams.

The guide will encourage you to sit in a comfortable, quiet place while focusing on nothing but your breath. The guides are usually quite calming, but it can take some trial and error to find one that works for you.

Breathing Techniques

If you’re looking for something simple, breathing techniques are your best bet. Taking deep breaths and engaging the diaphragm is key to feeling that wave of relaxation and tranquility. This technique can be used on its own or with other meditation techniques.

That said, deep breathing is a perfect starting point. Take advantage of the 4-7-8 breathing method. Simply breathe in for four seconds, hold for seven, and exhale for eight. Repeat three times or until you’re completely relaxed.

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