Falling asleep is one of the most common obstacles to meditation. Maybe you are sitting at home with your eyes starting to roll, and your head starting to nod. Maybe you’re in the center of meditation when you find yourself snoring for the last two minutes.
If you want to enjoy the mental and physical health benefits of meditation, you will need to stay alert. Learn these tips so you can apply them the next time you start being drowsy when you are on your pillow.
Get enough sleep before you meditate
Swaying as soon as you sit down is a sure sign of lack of sleep, and the issue is common. Nearly 80% of Americans get less than seven to eight recommended hours of sleep each night, according to a study commissioned by Dr. Oz.
The ultimate solution to staying awake while meditating is to get enough sleep on a regular basis:
Was consistent. One of the most effective routines for sleep hygiene is to go to bed and wake up at the same time every day. Stick to your schedule as much as possible on weekends as well.
Adjust your bedroom. Block background noise and interfering lights. Buy a new mattress or pillow if your old ones cause you to roll over.
Voltage management. Anxiety can leave you awake at night. If meditation is the only time you relax enough to sleep, it may be more constructive to take a nap instead of trying to force yourself to stay awake.
Alert remains while you meditate
A good rest will take care of most of your troubles with a snooze during meditation.
If you need more help, try the following tips:
Open your eyes. Most forms of meditation recommend keeping your eyes slightly open and looking down with a soft focus. If this makes you drowsy, try to keep your eyes open at least temporarily.
Check your posture. Sitting upright on the floor or on a chair instead of spilling will allow you to breathe deeper and feel more energetic. It also helps to lift the head slightly.
Find your peak time. Is there a time of day when you usually feel more productive? Swap your sessions for the first thing in the morning or late afternoon if this is the time you are in great shape.
Go around. Meditation on the feet. You can make walking meditation your main activity if you are a beginner or use it to complete the sitting practice on those days when you feel particularly tired.
Join others. Sitting with a group provides additional stimulation. You may also want to avoid the embarrassment of having someone else wake you up.
Log in. Even if you meditate solo, you can find company online. Look online for guided meditations that you can listen to if your thoughts put you to sleep. You can also watch videos with pleasant pictures that will keep you busy.
Turn on the lights. Bright lights trigger hormonal changes that make it easier to stay focused. Sit in a bright room or go out on a sunny day.
cool down. Similarly, colder temperatures are rising. Reject the thermostat at home or remove the sweater.
Eat light. What you consume also counts. Heavy meals and dehydration may make you want to go to bed. Before meditating, enjoy a small snack like fruit or a green salad. Drink plenty of water or tea.
Reduce stress and increase awareness by creating regular meditation practice. Developing positive sleeping habits and making some adjustments in your environment can help you meditate without falling asleep.