I know, I know…
You don’t have time.
Your days are too busy.
You don’t know how to start.
Enough with the excuses!
I’m going to give you some tips on how to meditate at night to sleep better, stress less, and stop weight gain in its tracks. Not getting enough sleep is one of the worst things you can do for your health.
Lack of sleep is linked to:
– Poor brain function, especially memory and learning capabilities
– Weight gain
– Serious health problems like diabetes and heart disease
– Depression
– and Premature skin aging
An easy solution to getting a good night’s sleep is to start a bedtime meditation or “turn down” practice.
Watch the video or continue reading for three tips to establish your perfect nighttime ritual to support better overall health through improved sleep:
1. Start eating earlier. A busy belly can get in the way of a solid night’s rest. When your body is working overtime to digest a big meal, it can be harder for you to fall and stay asleep. Try eating your last meal at least 4 hours before bedtime. If that’s not possible, make dinner your smallest meal of the day. Eat easily digested light meals like a green salad.
2. Get the electronics out of the bedroom! A bedroom is no place for a television, computer, or cell phone. Get electronic media as far away from you at bedtime as possible. It’s also a good idea to go offline at least an hour before you want to get to sleep. Some recommend practicing a “sun down – screens off” ritual to honor your brain’s natural rhythms.
3. Try these easy techniques for clearing your mind and falling asleep:
– Keep a notepad or journal on the nightstand for to-do items and inspired thoughts. You don’t have to write a book every time a nagging thought pops into your head. Just writing down a quick reminder for the next day will get the idea out of your head and onto paper where it won’t bother you anymore.
– Counting sheep is an actual thing. This sort of mindless repetition serves a similar purpose as mantra meditation; it clears and protects your mind from invading thoughts. But instead of counting sheep, you may want to try something like repeating a positive mantra over and over in your head, or “inhale” on every inhale and “exhale” on every exhale. I have two 21-Day mantra challenges available here for free if you need some inspiration.
– Listen to guided meditations or binaural programs for sleep. This is the only exception to the “no electronics” rule. You can search YouTube for guided meditations for sleep (or check out mine) or download binaural program apps on your cell phone or tablet to use again and again. Binaural “beats” or “tones” are sounds that are believed to help with relaxation, concentration, creativity, and other mental states. I’ve been using an app called Brainwaves Binaural Programs. It costs about $4 and has programs for everything from memory to sleep to motivation. It’s worth it… I even have my husband and teenagers using it.
Try these tips and let me know how they worked for you in the comments or by hitting me up on social media using my social buttons below.
Cheers to a happy and successful new year and to getting better sleep!
Stay blissed,
Rebekah “Bex” Borucki, founder of BexLife.com and the Blissed In® wellness movement, is a mother-of-five, TV host, meditation guide, author, speaker, birth doula, fitness and yoga instructor, and popular social media personality. Her first book, You Have 4 Minutes to Change Your Life (Hay House 2017), is available now, wherever books are sold.
DISCLAIMER: This post/video is designed for educational and/or informational purposes only and should not be used in any other manner. This information is not intended to substitute informed medical advice. You should not use this information to diagnose or treat a health problem or disease without consulting with a qualified health care provider. A consultation with your health care professional is the proper method to address your health concerns. You are encouraged to consult your health care provider with any questions or concerns you may have regarding your condition.