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Sleep Medications or Sleep Meditations

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Sleep Medications or

Sleep Meditations

Sleep Medications or

Sleep Meditations



Whether or not you are using medications, we recommend developing a comprehensive sleep strategy to address both the physical and mental aspects of sleep well-being. These meditations on sleep may provide a solution to sleep interference and help to reduce or eliminate the need for sleep medications.

Like many people you may take medications to help sleep at night. According to the Mayo clinic, Doctors prescribed a record amount of sleep aid drugs in 2018 and that record is likely to be broken again this year. You can find more information about insomnia and the use of sleep medications here.

Like any medication, it is important to take sleep aids as prescribed by your physician and to learn about the side effects. All sleep medications have the potential for serious and even fatal side effects when taken improperly or in combination with alcohol or other drugs. Perhaps the greatest risk of taking a sleep medication is the potential for developing a dependency on the medication which over time can diminish your capacity to get restful sleep. The FDA issued new guidelines in April 2019 requiring stronger warnings and disclosures of the risk of some insomnia medicines.

Meditation meaning /

1. The act of giving your attention to only one thing as a way of becoming calm or relaxed


Let’s begin our sleep meditations by focusing on the physical preparation for a restful evening

  • Be purposeful and routine each evening as you prepare your sleep space
  • Arrange your bed how you like it, so that the fabrics and colors of your bedding comfort you and make you feel good about where you sleep
  • Understand and arrange for the right sleep temperature and allow for easy comfort adjustments throughout the night
  • Control light and noise interference
  • Keep a bottle of water by your bedside so you can hydrate if needed
  • Develop a simple one-minute stretch routine just before getting in bed 

Being aware of how the brain functions to initiate sleep is a first step in developing mental preparations and meditations to promote effortless sleep. We want to develop awareness of how the brain is working so that we can act in concert with these natural energies.

Every evening your mind and body go through an automatic shutdown and transformation.

  • Falling asleep is usually gradual with your consciousness touching back and forth between wakeful thoughts and an early sleep state
  • As you fall asleep your body gives off heat and gradually cools down
  • After you are asleep your mind partially shuts down your physical response to mental activity and reactivates the mind into a deeper dream state

Your physical meditations help you avoid distraction as you enter the intermittent sleep period. If your body is too hot or too cold you may inhibit your natural temperature response and prolong wakefulness.

What mental meditations will promote sleep and reduce distractions during the critical transition period from wakefulness to sleep? The answer to this question is different for each person. Consider some of the more common thought distractions.

  • Persistent objective thinking occurs when your brain is working on a problem and won’t let go or stop processing
  • Persistent emotional thinking occurs when you are upset, or concerned, about some event or situation
  • Both objective and emotional thinking can work in tandem and both kinds of thinking prevent you from letting go into a sleep state

Awareness and Expression are two common and easily used meditations to address both types of persistent thought distractions

  • Awareness is using your mind to look at or observe persistent thoughts. The power of observation is remarkable, and thought cannot persist when observed by the thinker because they are one and the same. In the same way that you cannot inhale and exhale at the same time, you cannot observe and think in the same moment
  • Practice using observation as a way of managing overactive thinking
  • Expression may help to diminish the power of persistent thought because it sends a message to your mind that you are paying attention to the problem.
  • Written expression can promote a sense of organization, particularly when the thoughts are objective or task oriented
  • Keep a pad by your bedside and make a list of things that are on your mind with a note that you are going to address these items the next day. Reassure yourself that these items are under control, so the mind can relax
  • Emotional thinking may require more interactive or verbal expression. Sometimes there is no substitute for conversation to address persistent concerns of this kind. Write down your commitment to address these kinds of problems as a way of signaling your intention to resolve the issues underlying the persistent thoughts
  • Prayer can serve as a means of expression and heightened awareness in religious practice and may calm the mind promoting better sleep

These simple examples of sleep meditations can help many people who suffer from insomnia get a better night’s sleep. Still others with more complex issues may require the help of a Doctor or Medical Specialist to help diagnose and treat their sleep related problems. To learn more about other resources see this resource link www.sleepdisorders.com.

Make a commitment to healthful sleep not only by creating a comfortable and supportive sleep environmentbut by practicing good sleep habits so that you get the rest that you need and deserve”

- MCG -

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Make a commitment to healthful sleep not only by creating a comfortable and supportive sleep environmentbut by practicing good sleep habits so that you get the rest that you need and deserve”

- MCG -

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