睡眠和失眠的 20 个最佳指导冥想

你晚上睡不着觉,还是失眠?你并不孤单。根据国家睡眠基金会,40% 到 15% 的成年人有睡眠困难,到的人患有慢性失眠。

你知道睡眠不足是什么感觉…… 第二天你会感到昏昏欲睡,注意力不集中,缺乏动力。但是,你知道失眠会带来更严重的健康后果吗?

慢性失眠会让你面临更大的各种医疗风险,如中风、高血压、心脏病和免疫系统薄弱,这可能会让你容易患病。它会让你面临更大的精神疾病风险,比如抑郁和焦虑。失眠会影响你的记忆、判断和性欲。它甚至可以缩短你的预期寿命。

好消息是,在大多数情况下,有一些简单的解决方案。在这篇文章中,我们将关注睡眠的指导冥想。我已经回顾了 YouTube 上的几个冥想,并向你提供了我的前 20 名。

但是在我给你清单之前,我认为让你更好地理解失眠的本质是个好主意。这将让你更好地了解哪种引导的睡眠冥想对你最工作,并能提高它们的有效性。

失眠的原因

失眠有各种原因。它们可以是一种医疗状况、心理问题、压力和焦虑,也可以是简单的生活方式。

医疗条件可能包括过敏、胃部和肠道问题、慢性疼痛、下背部疼痛、呼吸问题等等。如果你有这些问题中的一个,或者怀疑另一个健康状况可能会让你保持清醒,我建议咨询你的医生。

心理问题,主要是抑郁,是失眠的常见原因。抑郁导致情绪变化,这会影响荷尔蒙平衡,因此导致睡眠困难。研究还表明,失眠会使抑郁症恶化。

压力和焦虑也是失眠的常见原因。我们经常沉思过去,担心未来。有时,我们可能会感到压力很大,被我们的责任压垮了。有时候,只是我们过度刺激的大脑让我们保持清醒。

对一些人来说,生活方式可能是失眠的原因。有些人工作时间过长,很难保持正常的睡眠模式,或者获得足够的睡眠。有时候,他们在睡觉前没有足够的时间放松。

食物和饮食也会影响你的睡眠。一顿大餐或空腹会让你难以入睡。睡前吃点小吃是个好主意,低糖的东西,因为你血液中过多的糖会给你一种焦虑感。

酒精虽然可以帮助你入睡,但实际上会扰乱你晚上的睡眠。过多的咖啡因,或者喝得太晚,也会使人难以入睡。尼古丁是另一种会扰乱你睡眠的物质。

冥想如何帮助

虽然失眠可能有几个原因,但好消息是冥想可以在各种方面有所帮助。冥想可以帮助你睡得更好的主要方法是减轻压力和焦虑。它的工作方式相当简单。冥想有助于平静你的想法,通过平静你的想法,你减少了与这些想法相关的感觉。

冥想可以让任何赛车头脑平静下来。但是这将有助于减少一些过度刺激你大脑的事情,比如太多的活动和过多的背景噪音。基本上,任何感官刺激都会产生一连串的想法,如果你的一天充满了活动和噪音,那么你的大脑就被过度刺激了。

在很大程度上,冥想是从感官刺激中解脱出来的。虽然引导的睡眠冥想有音乐和声音来引导你,但声音缓慢而舒缓,有助于减缓你的思维。

冥想是抑郁症的强大解毒剂。研究表明,如果做得好,它可以和抗抑郁药物一样有效。如果你患有抑郁症,并且想尝试冥想作为替代疗法,一定要先咨询你的医生。

冥想甚至可以帮助解决失眠的一些物理原因。研究表明,冥想可以缓解身体疼痛,尤其是下背部疼痛。

20 个最佳睡眠指导冥想

这里有 20 个引导的睡眠冥想。它们分为 4 类:

  • 深度松弛
  • 双耳节拍
  • 催眠
  • 无引导冥想

我把它们分开,给你一个不同类型的选择。

目前还不清楚哪种类型的冥想在帮助你睡眠方面比其他类型的冥想更有效。虽然它们都是为了帮助你睡得更好,但它们有稍微不同的目标和帮助你睡眠的机制。根据下面的解释和描述,你可以选择最适合你的一个。

冥想的持续时间各不相同。有些不到一个小时,而另一些则长达几个小时。大多数人在开始时有引导性的话语,这些话语最终会逐渐消失,给你留下柔和舒缓的音乐来帮助你入睡。

当你躺下睡觉的时候,你可以想听多久就听多久,或者你甚至可以在睡觉的时候播放它们。这更多的是一个偏好的问题。

深度松弛

正如这个术语所暗示的,深度放松冥想将帮助你平静你的身心。他们通常使用身体扫描来放松身体的每个部分,舒缓的声音和背景音乐有助于平静你的思想。

当聆听冥想时,记住放松身心是一个过程。不要期待完美。也就是说,你的思想可以离开,或者分心。与其强迫你的身心放松,不如让他们放松。

1.引导冥想睡眠…… 漂浮在星星之间 (杰森 · 斯蒂芬森) (1 小时 2 分钟。)

杰森 · 斯蒂芬森在 YouTube 上有一些质量最好的冥想。他的声音很舒缓,他对背景音乐有正确的选择。他的录音在音乐和音量上有很好的平衡。正如标题所暗示的,这种冥想给你一种漂浮在星星间的感觉。

2. Guided Meditation – Blissful Deep Relaxation (The Honest Guys) (18.5 min.)

The Honest Guys also have good quality recordings. In this meditation, the music is soft and slow-moving, with gentle waves in the background. This is a relatively short meditation you can comfortably listen to right before you go to bed.

3. Fall Asleep So Fast: Guided sleep meditation (Lauren Ostrowski Fenton) (1 hr. 17 min.)

Lauren Ostrowski Fenton has a soft and relaxing voice. The dreamscape music pitch is well balanced with her voice. Her guided meditation has good positive affirmations that help improve self-esteem.

4. Guided Sleep Meditation – The Happiness of Your Higher Consciousness (Kim Carmen Walsh – Paradigm Meditations) (33 min.)

This recording by Kim Carmen Walsh is designed to help you recognize your own inner happiness. It then guides you into a deep and restorative sleep.

5. Cultivate Self Love While You Sleep: Affirmations For Self-Love Sleep Meditation (Guided Meditations with Nicky Sutton) (2 hrs)

This is a great meditation by Nicky Sutton. The music alone is warm and loving. Combined with her soft voice, the self-love affirmations really touch your heart.

Meditations with Binaural Beats

Binaural beats are a technique that triggers a slow-down in brain activity to make you sleepy. Here’s how it works: Your brain creates brainwaves from the pulses of electrical activity when the neurons interact with each other. Generally, higher frequencies of brainwaves are associated with higher levels of alertness, such as concentration. And lower frequencies are associated with lower levels of alertness, such as deep sleep.

Ingrained in the background music are two tones of slightly different frequencies, one in each ear. Your brain, instead of processing both tones, processes half of the difference between the two frequencies. For example, if you receive a 300-hertz tone in one ear, and a 280-hertz tone in the other ear, your brain will process a 10-hertz tone.

The two frequencies in the meditations are meant to slow down your brain activity for deep sleep. As you may have guessed, you need to listen to these meditations with headphones in order to get the desired effect.

Binaural beats have two more effects that benefit sleep: They raise sleep-promoting hormones. And they reduce pain that may be keeping you awake.

6. Perfect Deep Sleep: Talkdown with Delta Wave Isochronic Tones & Binaural Beats (The Honest Guys) (30 min.)

This is another good guided meditation for sleep by the Honest Guys. As with most of their meditations, it is short compared to most other meditations on YouTube. The music is slow, and the voice is soothing and relaxing.

7. Guided Meditation for Sleep and Healing with Binaural Beats and 3D sounds (Meditation Vacation) (40 min.)

The scene of this meditation is the beach at night with bonfire. Along with the dreamscape music, you can hear the sounds of the waves, and the crackling of an open fire. This meditation will promote healing while you sleep.

8. Deep Sleep Meditation with Affirmations: Unstoppable Courage, Confidence, & Inner Power | Delta Beats (PowerThoughts Meditation Club) (1 hr. 44 min.)

Here is a meditation that boosts your self-esteem. It will help you overcome your fears, so you can develop greater inner strength. The music is calm, the voice soothing, and the affirmations powerful. After a while, the voice fades out and the music helps you drift into a deep sleep.

9. Deep Sleep Guided Meditation: Relaxation Music – Delta Binaural Beat – Dissolve Overthinking (PowerThoughts Meditation Club) (1 hr.)

This is a guided meditation that will help you calm your racing mind. The slow soothing voice forces your mind to follow the slower pace. As with the previous guided meditation, the voice fades away after a few minutes.

10. Guided Meditation for a Deep Peaceful and Calm Sleep (Meditation Vacation) (47 min.)

This sleep meditation uses guided imagery to help calm your body and restless mind. The background music is slow and drifting.

Meditations with Hypnosis

Guided meditations with hypnosis are an effective way to reprogram your subconscious mind for a desired way of thinking or behavior. When we’re in a deep state of relaxation, our mind is more receptive to new information. So during meditation, it is an excellent time to assimilate positive affirmations that can improve the quality of your life.

These meditations will mainly help change your views about sleep. One is geared to facilitate healing, and another will help you deal with stress and anxiety.

11. Deep Sleep Hypnosis for Mind Body Spirit Cleansing (Rain & Music for Guided Dreams Self-Healing) (Michael Sealey) (1 hr. 30 min.)

Michael Sealey is one of the more popular guided meditation artists on YouTube, and for good reasons. The recordings are high quality, and use a good balance of the different elements to achieve the desired effect. This guided meditation uses soft music and guided imagery to promote inner healing while you sleep.

12. Sleep Talkdown Guided Meditation: Fall Asleep Faster with Sleep Music & Spoken Word Hypnosis (Jason Stephenson) (1 hr. 2 min.)

Here is another guided meditation by Jason Stephenson. This one uses hypnosis techniques to promote deep sleep. The music is soft, slow, and heartwarming. Since the voice fades out after a while, you can just start this meditation, and let it play as you drift off to sleep.

13. Guided Sleep Meditation (Let Go Of Stress, Anxiety) Sleep Hypnosis Meditation (Jason Stephenson) (50 min.)

This guided sleep meditation will help you reprogram your mind to release stress and anxiety. It uses guided imagery and soft relaxing music to calm your body and mind for more restful sleep.

14. Sleep Hypnosis Meditation Female Voice – Guided Meditation Sleep (Soothing Music Relaxing) (3 hrs.)

Though not as popular as most other guided meditations, this one uses a female voice and hypnosis techniques to guide you into a deep sleep. Her voice is soft and soothing, and the music is a slow dreamscape that gives you a feeling of floating on air.

15. Guided Meditation for Sleep. Hypnosis with Subconscious Programming To Fall Asleep (Guided Meditations with Nicky Sutton) (1 hr. 16 min.)

Here is another good meditation by Nicky Sutton. The first 18 minutes help you relax your body. Afterwards, the affirmations help reprogram your mind to go into a deep sleep.

Unguided Relaxation Meditations

Although this list of meditations is mainly of guided meditations for sleep, there are some excellent recordings of either just soothing music or sounds of nature, or a combination. Some nature sounds, such as ocean waves, are symbolic of relaxation. So when we hear those sounds, our subconscious mind will associate them with relaxation and sleep.

These are the type that you may just want to play softly in the background while you go to sleep.

16. “UNBLOCK ALL 7 CHAKRAS”: Aura Cleansing & Balancing Chakra (Meditation and Healing) (8 hrs.)

Nice heartwarming dreamscape music.

17. Dreamscape Music for Relaxation and Sleep (Peaceful Productions Studio) (8 hrs.)

Another recording of soft dreamscape music. This one uses Delta waves, the same frequency of brainwaves during deep sleep.

18. Deep Sleep Music: Ocean Waves and Relaxing Music (Soothing Relaxation) (3 hrs.)

This meditation combines relaxing music with ocean waves to lull you into a deep restful sleep.

19. Gentle Night Rain Sounds for Relaxing Sleep (The Relaxed Guy) (3 hrs.)

Some people like the sound of rain to help them relax. This recording is nothing but gentle rain.

20. Angelic Music with Affirmations for Sleeping & Healing (Jason Stephenson) (2 hrs)

This meditation is almost entirely heartwarming music with intermittent affirmations in a soft angelic voice.

Bottom Line

If you have trouble sleeping at night, let not your heart be troubled. These guided meditations for sleep will help you slow your racing mind, and make sleep much easier. The best part about them is that you don’t have to do anything but just listen to them and relax.

Your sleep is important, not just so you feel better the next day, but also for your long-term health, and success in life. So, enjoy the meditations, and enjoy your life.

More About Meditation

  • Meditation for Beginners: How to Meditate Deeply and Quickly
  • The Guided Morning Meditation for Beginners (That Will Change Your Day)
  • How Do You Meditate? 8 Meditation Techniques for Complete Beginners

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