Are you really meditating or sleeping? Falling asleep while meditating is considered a common occurrence. It occurs when you find it hard to maintain the balance between focus and relaxation. Your brain may easily associate deep relaxation with sleep.
Meditation is the best way to relieve stress, relax, and let go. At the same time, you need to be more effective to attain a state of calm and relaxation and sometimes it can put you to sleep. So how do you stay focused and awake at the same time? We have put together the best tips that help you focus during meditation.
The Science Behind Meditation and Sleepiness
Meditation may improve sleep quality. The 2020 research studied the effect of an 11-minute yoga Nidra meditation on a diverse sample. It showed that meditation lowered stress, improved sleep quality, and higher well-being after the intervention.
We have rounded up some of the possible reasons that include:
- Day time fatigue or lack of sleep
- If you practice meditation after eating
- Meditating in the bedroom or bed
- Similarities in brain wave activity during sleep and meditation
- Due to stress or illness including chronic illness, chronic fatigue syndrome and adrenal fatigue, or Addison’s disease
How to Stay Awake When You Meditate
Don’t Eat before Meditation
People find it convenient to meditate during their lunch breaks. It is better to meditate before you eat. It is great if your mediation and mealtime have a big gap.
Do Not Practice in the Bedroom
Seeing your bed can trigger associations with sleep. You should find space for meditation outside of the bedroom.
Have a Separate Meditation Space
Creating a designated space for meditation helps not connect with sleep or bed. You can also train your brain to connect a specific space with meditation. If you have a space in the gallery or living room you can create space for meditation. You can also decorate your meditating space with a painting or water fountain.
It is one of the best ways to practice meditation. Meditating close to nature can help you stay calm and relax. There is much evidence that proves that spending time with nature can boost mental health.
Stand or Walk While You Meditate
Want to stay alert during meditation? Practice meditation by standing. This method helps you stay away from sleep and increases your blood circulation and helps the body to stretch. You can also meditate while walking that involves slow and deliberate movement.
Get Enough Sleep and Rest
If you are not getting enough sleep then you will find it challenging to stay awake during your session.
Meditate on The bench
If you meditate while sitting on a bench it can help you stay awake because you don’t feel comfortable falling asleep.
Meditate with Your Eyes Open
You should find a specific point to concentrate on with your eyes open. You can try sun gazing, candle meditation, and moon gazing.
Meditate When You’re Most Active and Alert
You shouldn’t struggle to meditate during the sleepiest time of the day. Practice it when you are active and energetic.
Drinking water before and after the meditation can help you stay active and alert, and remain clear-headed.
Meditate with Audio
Meditating with audio may help stay focussed and alert without any distractions.
Falling asleep during meditation is common. While meditating, if sleepiness becomes a major hindrance, you may experience issues like chronic fatigue, illness to address, and sleep deprivation. In that situation, you must consult with a physician.