If you’re looking to relieve stress before bed, here’s a meditation that can work for you.
Practicing meditation for 5 minutes a day is proven to help you improve focus, self-compassion, mood, immune function and sleep quality. It’s also a great way to build a regular practice before you take on longer meditations like 10 or 20 minutes.
The 4-7-8 Breathing Method: This technique aims to use controlled breathing and progressive muscle relaxation to relax the body, making it easier to fall asleep. Begin by placing the tip of your tongue against the skin behind your upper front teeth and breathe in through that area, slowly expanding the chest. Reverse the process on your exhale, allowing the last bit of breath to come out through the mouth.
Mindfulness Meditation: This practice is centered on a conscious awareness of the present moment and an open, non-judgmental mindset. It is often used in conjunction with other techniques, such as focused imagery or a repetitive phrase, to help decrease distractions and encourage focus.
Yoga: This practice combines mindfulness meditation, diaphragmatic breathing and stretching-based poses to help people relax. The exact methods vary depending on the type of yoga, but research suggests it can be helpful for reducing stress and improving sleep quality.
Bedtime Preparation: Set yourself up for success during the hours before bed by putting technology away, lighting the room dark and playing calming music. You might even consider journaling for a few minutes before bed to wind down and process the day.