Last Updated: February 2, 2023
Do your thoughts race when you lie down to sleep? Does your brain feel like a browser with too many tabs open? Various factors come into play when trying to fall asleep. For example, it’s common to experience anxiety and lack of focus as your mind wanders.
If you struggle with racing thoughts while trying to fall asleep, perhaps it’s time to learn a sleep mantra and master techniques that will help you relax and focus. Research has confirmed that those who often engage in meditation are less likely to experience trouble with fatigue, falling asleep, and even depression. This article addresses the benefits of sleep mantras, how they work, and the steps involved.
What Are Mantras?
A mantra is a word, phrase, or sound that you repeatedly voice to help enhance focus and quiet the mind. A significant contributor to sleep difficulties is the overstimulation of the mind. Therefore, slowing brain activity and shifting focus to a single task helps achieve a relaxing meditative state, providing a peaceful environment that aids sleep.
|Did You Know? You’re more likely to become hungry when you experience sleep deprivation due to dropped levels of leptin (a hormonal regulator of appetite). So it’s beneficial to learn how to calm anxiety at night and attain quality sleep.|
How Does a Sleep Mantra Work?
The critical difference between asleep and regular mantra is that you chant a regular mantra when the mind is awake—often for motivation and alertness. The bedtime mantra entails lying down with your eyes closed and allowing the subconscious mind to take control, relaxing your body.
Sleep doesn’t occur in an environment of stress. And the more desperate you become to ensure sleep, the more it slips away. But there are steps you can take to secure sleep, unique to each person.
- Choose a word, a simple phrase, or a song or poem verse. You can search for such positive affirmations on the internet and choose one that applies to you.
- Wear light and loose clothing and find your most comfortable position to lie. Then go through all your five senses (smell, touch, taste, hearing, sight), focusing on each one separately, voicing the names of each in the order that you feel them.
- As you slowly release tension and surrender, you can start to voice your mantra. Do it repeatedly and take note of your breathing. Do not rush or combine different phrases—stick to the one you have chosen until you finish.
You can begin chanting as soon as you’re comfortable and settled. It’s not compulsory to follow a specific order—there are no do-or-die templates to follow.
Mantras for Sleeping
Consider the four following types of mantras used for various purposes.
1. Calming Mantra
Calming mantras help to improve your mental clarity and decelerate many agitating thoughts. For example, you can choose a mantra, “I am calming.”
2. Relaxing Mantra
The use of this mantra relieves stress. For example, you can choose, “I am settling.”
3. Love Mantra
It’s easy to criticize ourselves. But remember that affirming your worthiness or value via acts or simple words of love go a long way in boosting confidence and self-esteem. You can choose the mantra, “I am loved and appreciated.”
4. Health Mantra
Everyone hopes for good health. And the words you speak about your health have the power to heal, for example, “I am healthy and strong”.
|If you’re filled with anxiety about getting sleep, consider cultivating a regular bedtime routine—vital in helping your body attain a natural sleeping rhythm.|
|Ensure adequate sleep equipment or items and good sleep hygiene since certain environmental factors—such as a poor mattress—could prevent you from getting a good night’s sleep.|
|Try turning mantras into a regular habit.|
|Always begin with a small mantra and slowly advance to learn how to be patient.|
|Practice self-compassion and develop a positive attitude towards sleep. Research confirms that those with a positive outlook on life are less likely to experience insomnia.|
Benefits of Mantra for Sleep
A bedtime mantra results in direct, indirect, long-term, and short-term benefits. For example, consider the five following gains from such a mantra.
1. Improve Mood
Contrary to what most believe, all of us can remain calm, focused, and attentive to the world around us. It might take some time and training, but it’s achievable. Focusing on positive thoughts will help you feel in control of your being, affecting peace. In addition, you can control your reactions to that which may affect your mood.
2. Relax Mind and Body
It’s normal to begin meditating and drift away. A little guidance can help you find your way back and settle. Having peaceful thoughts before bed and repeating chants—centering yourself by your words—you become more aware of yourself. Your mind settles, resulting in the physical rest of your body. A well-rested person is relaxed and rejuvenated.
3. Enhance Focus and Attention
Is there a remedy to sustaining focus for extended periods? The more you repeat a mantra (audibly or silently), the more your mind is occupied and doesn’t easily wander. With practice, you can maintain concentration, even on essential aspects surrounding your life.
4. Quicker and Better Sleep
Sleep is critical since it rests and refreshes the body and mind. But restlessness robs us of such precious sleep. As a result, we waste our nights tossing and turning. And before you know it, the day breaks, and we need to go to work. Peaceful sleep meditation helps us fall asleep quickly and improve sleep quality.
5. Reduce Stress Levels
One of the worst consequences of stress is how helpless and trapped we feel. And as this emotion intensifies, we end up being anxious, tense, and even paranoid. Slow breathing, mindfulness, and grounding ourselves to the present will help reduce tension.
|Did You Know? Humans are the only mammals that delay sleep. And statistics reveal that more than 22% of people in America have a sleep disorder. (You can use crystals for anxiety to manage your anxiousness resulting from sleeplessness.)|
The first time using a sleep chant may not yield quick or positive results. But over time, with consistent practice, you’ll begin to experience the best and desired outcomes. You’ll also discover that what works for one person may not equally work well for you.
There are various mantras, depending on what you want to achieve. Whether it’s one long mantra or a series of many short mantras, the decision on which one to recite before sleep depends on your needs. You may require mantras with a relaxing and calming effect to soothe yourself to sleep.
Like a prayer whispered in faith or words of affirmation spoken with intention, repeating a mantra has powerful effects on your mind, spirit, soul, and body.
Focusing can be challenging amid many thoughts and worries. So when you wish to sleep, it’s advisable to shut down distractions, such as your phone, computer, and lights. You can also try yoga before bedtime—apart from a sleep mantra—resulting in peaceful sleep.