After a stressful day at work, you only want one thing: to finally fall into bed and sleep. But that is often easier said than done. Countless thoughts run through your head. You're angry about an unpleasant situation you were caught in today and you're already thinking about what you have to do tomorrow.
All the stress that lies dormant inside you just won't let you rest, no matter how tired you are. You're not alone in this. A full 80 % of Germans said in theDAK Health Report 2017 that they have trouble falling asleep. A meditation to fall asleep has been proven to help you fall into a peaceful and restful sleep in the evening.
We have prepared a great meditation by Christina Hommelsheim. You can listen to it now if you like:
Meditation to fall asleep: what is it?
Meditation is a millennia-old method that helps you to consciously put yourself in a state of calm. The goal is to calm the mind and silence the clutter of thoughts. Targeted distractions are often used. For example, you concentrate on your breathing. You visualize how the air you inhale flows through each part of your body in turn.
Mit dem Ausatmen verfolgst du genau diesen Weg wieder zurück. Wichtig ist, dass du dich nur auf das konzentrierst, was gerade wichtig ist. Und das ist deine inner peace. Die Meditation zum Einschlafen versetzt dich in einen meditativen Zustand, der der Frequenz einer Tiefschlafphase sehr nahe kommt – beste Voraussetzungen, um dann ins Land der Träume zu gleiten.
What are the most common causes of problems falling asleep?
In the studies on which the aforementioned DAK 2017 health report was based, a total of 5,200 adults aged between 18 and 65 were surveyed. The fact that 80 % of them regularly have problems falling asleep was not the only alarming figure. One in ten workers reported suffering from insomnia. Compared to 2010, this figure has risen by a whopping 60 %. So it's no wonder that medical professionals are sounding the alarm.
Those who go through everyday life tired are not only unfocused and less efficient at work, but also inattentive. The risk of accidents inevitably increases. But why do so many people lie awake in the evening and simply cannot find any sleep? Probably the most common cause of sleep problems is stress. A high workload coupled with constant accessibility, which may be required, puts the body permanently on alert.
So subconsciously, you are always ready to pursue new tasks and can never fully rest. Shift work is also considered a major problem. Especially people who also have to do night shifts have to constantly mess up their sleep rhythm. Regularity is an incredibly important factor for healthy sleep.
Problems falling asleep as a result of bad habits
Often the blame is not to be found in the working life at all, but in one's own leisure time activities. Are you one of those people who check their smartphone, read emails or are active on social media just before going to bed? Or do you like to watch TV in bed because you think it will help you fall asleep? Then it's high time to tell you that you achieve exactly the opposite.
As the DAK Health Report 2017 also revealed, more than 80 % of those surveyed still watch TV before sleeping and just under 70 % are busy with their smartphone or laptop. One of the problems here is the light that the devices emit. It prevents your body from producing the sleep hormone melatonin. On top of that, you're stealing the time you actually need to slowly wind down.
The topic of sleep must not become a minor matter. Your body needs this time to shut down and adjust to a restful phase of rest. Do you find it difficult to mentally adjust to going to bed even without TV, smartphone and co. because you just can't switch off your thoughts? Then a meditation to fall asleep can be your savior in need.
Meditation to fall asleep - The right preparation
In order to achieve the relaxing effect of the Meditation To fully exploit your potential, you need the right atmosphere. It's important that you feel comfortable and that you're not distracted by anything or anyone. Let's start with the choice of the place. Practicing meditation to fall asleep in your bedroom certainly seems the most logical, doesn't it? But that's not necessarily the best solution.
Möglicherweise fühlst du dich dort leicht unter Druck gesetzt, weil du immer wieder daran denkst, wie lange du hier jeden Abend wachliegst. Ist das bei dir der Fall, dann suche dir ein anderes Plätzchen, zum Beispiel eine gemütliche Ecke im Wohnzimmer. Wenn das Wetter mitspielt, kannst du dich auch raus in den Garten oder auf den Balkon setzen. Teste, wo du dich am wohlsten fühlst und wo dich am wenigsten ablenkt.
As already mentioned, light is also crucial before sleep. So go for dim, warm light sources, such as a few candles. You just can't get into meditation because every little noise distracts you? Then put on some quiet music. It will help you to block out the distracting noises.
A guided meditation to fall asleep for beginners
When meditating, it is important that you do not put yourself under pressure. You may not succeed in reaching a meditative state the first time. That is not a bad thing. As with so many things in life, practice is needed. Don't be too hard on yourself.
Start small and increase more and more. So, for example, start with a five to ten minute meditation and extend the period step by step. For beginners are suitable guided meditations to fall asleep especially good for getting started. A soothing voice is heard to guide you as you meditate and help you focus on yourself.
In this video Christina Grahn-Hommelsheim, trainer for our Greator coaches, takes you on a dream journey. This Youtube meditation to fall asleep gives you a peaceful and restful sleep and gives you energy for the next day:
Three great meditation techniques for falling asleep
1. The breathing meditation
Breathing meditation is about focusing completely on the inhalation and exhalation. Place yourself on a blanket or yoga mat and lie on your back. Stretch your legs straight out, your arms lying loosely beside you. Then close your eyes and wander through your body in your mind. Search your body for tension and try to let go of it in exactly these places.
Take care of your face, too. Don't squint your eyes, but close them gently. Your mouth, your jaw, your forehead - everything is relaxed. Now direct your attention to your breathing. Take a deep breath, bring the air into your belly and hold it.
Count to ten and then exhale very slowly through your nose. Repeat the whole thing at least ten times. You notice how your thoughts slowly begin to circle again, even though you are still in the middle of meditation? Then consciously follow your breath as it flows through your body. Feel how the air moves into your belly, moves back up again and escapes through your nose.
2. The body scan
The meditation type "body scan" is almost self-explanatory. Here it is literally about scanning your body. Lie on your back and stretch your arms and legs loosely. Close your eyes and breathe consciously into your belly and slowly out again. Feel at which points your body touches the floor.
Become aware of the gravitational pull of the earth and the weight of your body. Then direct the concentration to your face. Relax your facial features and jaw so that your mouth opens slightly. Now pay full attention to your neck and shoulder area. This is often where the greatest tension is.
Visualize how the Relaxation spreads there as well. Continue in the same way with the rest of your body and let one body region after the other become loose and heavy. Don't forget to breathe slowly and deeply into your belly. When the relaxation has taken over your entire body, lie there for a moment and enjoy this state. Then it is time to go to bed.
3. The Gratitude Meditation
Gratitude meditation not only supports you in finding peace. It also helps you to focus on the beautiful things in life. A positive attitude makes you more stress resistant. With this, meditation takes one of the main reasons for sleep problems further and further into the background.
Find a comfortable spot. Whether you lie down or sit comfortably is up to you. Take a few deep breaths in and out. Continue like this and recall at least three positive things that happened to you today.
What were you grateful for today? Think of small things like a nice conversation with a colleague or a particularly delicious lunch. With gratitude meditation, you'll regularly evoke positive feelings and ensure that stress and worry never take over.
These are the advantages of meditation to fall asleep
Daily meditation has been proven to help you fall asleep faster and increase the quality of your sleep. You'll wake up fit and rested with enough energy to face the new day. A Study By PhD. David S. Black, PhD. Richard Olmstead and Gillian A. O'Reilly et al. from 2015, dealt among other things with the question of the extent to which meditation can improve sleep quality and performance. The subjects were divided into two groups.
One group was asked to meditate for five minutes every day. The results were clear. The subjects were able to noticeably improve their sleep quality, were less tired during the day and even in a better mood. The fact that meditating directly before going to bed is a particularly great help is shown by a further Study from 2015, conducted by Monica Levy Andersen, Camila Hirots and Sergio Tufik. Especially when stress is the cause, meditation to fall asleep is a valuable tool.
To understand why this is so, let's take a closer look at the brain. The so-called amygdala is the part that reacts to stress. When it is particularly active, the stress hormone cortisol is released. This in turn gives you sleepless nights. If you meditate before sleeping, you reduce the responsiveness of the amygdala and gently drift off to sleep.
Meditation to fall asleep online: Conveniently available at any time
You see, you are not alone with your sleep problems. Luckily, you're not helplessly at their mercy either. The meditation to fall asleep will help you to silence all the jumbled thoughts in your head and significantly improve the quality of your sleep.
Need help getting started? In our five-day Meditation Challenge you have access to a new meditation every day. Of course, we also give you valuable tips along the way, which form the basis for your daily meditation practice:
Greator Meditation Challenge
We take you on an exciting journey: Five days, five meditations. Are you with us?