Meditation is a fine way to calm your body and mind, fully de-stimulate and prepare for the night. Many users of the Meditation Moments app find that their sleep improves when they meditate in the evening. That's why we asked more than 7597 users for their best tips for meditating before bed. In this article you will read the top 8.
Relaxation exercises and meditation calm your body and mind. This helps you wind down the day and get a great night's sleep.
The more something becomes a habit, the less effort it takes you. It works the same way with meditation. In the beginning you may have to remind yourself, but over time you will find that it almost comes naturally. So do you want to meditate more often? Then choose a set time to do an evening meditation, such as right after dinner or right before bed. You can set a meditation reminder in the Meditation Moments app for this or simply turn on an alarm clock on your mobile.
Does meditation still feel like too high a threshold? Then start by listening to music. You don't have to sit down specifically for this (you can), but you can do it perfectly well while brushing your teeth, cleaning your face or during another part of your evening routine. If you feel that listening to music in this way has become a regular moment, you can replace the music with a meditation.
Meditation length is also something you can easily build out. You don't have to meditate for an hour right away to experience the positive effects of this. Just a few minutes every day can make a big difference! Therefore, start with a short meditation of, say, 3 minutes before you go to sleep and slowly build it up. Because it is only 3 minutes, the threshold to meditate is not so high.
The music in the Meditation Moments app stops automatically. So you can pick a nice song and turn it on when you're in bed to go to sleep. For example, the track "Deep relaxation" is very nice for this. Make sure you are already all ready for the night (brushed teeth, pajamas on etc.) so you can just fall asleep and not have to get out of bed.
Binaural beats are special tones that synchronize with your brainwaves and can achieve a state of deep relaxation, focus or sleep. Especially binaural beats that vibrate at delta frequencies (0-4 hertz) can provide deep relaxation. And that can be very nice when you can't sleep at night! At that point, grab your earbuds or headphones and put on a nice track. Take your time; it can take about 15 to 20 minutes for binaural beats to have the desired effect. So just let the music play on. After all, binaural beats also end automatically after an hour (during which time you will hopefully have fallen asleep nicely).
Do you often read in bed? Even then it's nice to turn on binaural beats at delta frequencies, so that you already get a nice quiet sleep.
Another tip from Meditation Moments users: put a set of earplugs on your nightstand. That way you can easily follow a meditation before you go to sleep. But even if you wake up in the night counting sheep, this way you can do a meditation faster without waking up your partner. Make sure these are fine wireless earbuds that you can also sleep well with - very important!
Tip: download a nice meditation (or several) in advance so you can listen to it offline. That way, your mobile can just stay on airplane mode and you won't get notifications from messages.
Do you have a partner? Then it can be very nice to meditate together before sleeping. This way you keep each other accountable (an extra stick). For example, turn on a gratitude meditation when you are in bed and then discuss together what you are grateful for that day. This is a very nice way to end the day. Of course, this can also be done together with your child(ren).
Need peace of mind before bed? Turn your meditation moment into a moment of self-care. Time for yourself every night! For example, take a bath with some essential oils and turn on a nice meditation in the background. That way you'll turn it into a little ritual. Or play affirmations when you're in the bathroom doing your evening ritual, so you can repeat the affirmations in your mind (or out loud) while showering, brushing your teeth or changing clothes. Even children often find such small rituals very pleasant.
Want to complete your day with a meditation app? You can try the premium version of the Meditation Moments app for free for 7 days. You don't have to enter any payment details, so you're not stuck with anything. After this period, you automatically keep access to the free version of the app.
The more often you meditate, the more it becomes a habit. Therefore, choose a fixed time to do an evening meditation, for example after dinner. You can set a meditation reminder for this in the Meditation Moments app.
