Body Scan Guided Sleep Meditation by Slow | Relaxing Guided Meditation To Help You Fall Asleep Faster
Sleep Podcast by Slow | Relaxing Sleep Sounds & Sleep Stories | Nature Sound For Sleep | ASMR
ASMR Sleep Triggers
4.3 • 1.9K Ratings
🗓️ 16 February 2022
⏱️ 29 minutes
🧾️ Download transcript
Summary
Improve your sleep quality, download the new sleep app, Slow: https://slow-app.com The sleep app that lets you create your own sleep soundscapes, add-free. Become a paid subscriber tonight, unlock all add-free premium episodes here: https://anchor.fm/sleeppodcast/subscribe Give feedback: Send us your sound request in a podcast review.
LINKS: Slow, premium sleep app: https://slow-app.com
Explore longer Spotify sleep playlists here: https://podlink.to/long-sleep-playlist
Are you getting enough sleep at night? According to the National Institutes of Health (NIH), about 1 in 3 American adults do not get healthy amounts of sleep. This can lead to unhealthy stress that can make the problem even worse.
How much sleep do I need? The NIH says adults need 7-8 hours of sleep each night to stay in good mental and physical health, promote quality of life, and avoid an increased risk of injury. They recommend these tips for getting a good night’s sleep:
How do I know if I'm sleep-deprived? A person who is getting too little quality sleep, six hours or less, may experience a range of symptoms, including; fatigue, irritability, mood changes, difficulty focusing and remembering, and reduced sex drive.
Here are 10 easy tips to get more sleep.
1: Create a daily routine 1 hour before bedtime to help you relax before sleep Set a bedtime alarm and listen to the Sleep Meditation Podcast. Turn off all screens, dim the lights and try to breathe and relax.
2: Go to bed at the same time each night, and get up at the same time each morning, even on the weekends.
3: Don't take naps after 3 p.m, and don't nap longer than 20 minutes.
4: Stay away from caffeine and alcohol late in the day.
5: Avoid nicotine completely.
6: Get regular exercise, but not within 2-3 hours of bedtime.
7: Don't eat a heavy meal late in the day.
8: Make your bedroom cool, comfortable and dark.
9: Don’t lie in bed awake. If you can’t fall asleep after 20 minutes, do something calming until you feel sleepy, like reading or listening to nature sounds, binaural beats, delta waves for sleep, rain sounds, ocean sounds, etc.
10: Talk with a doctor if you continue to have trouble sleeping.
On The Sleep Meditation Podcast you will find:
Relaxing nature sounds, sleep soundscapes, binaural beats, deep sleep sounds, rain sounds, ocean sounds, ocean waves, white noise machines, thunderstorms, waterfall sounds, baby sleep sounds, tinnitus masker sounds, jungle, forest sounds, relaxing music, and guided sleep meditations.
We hope this channel will help you with your sleepless nights, insomnia, sleep apnea, sleep paralysis. Use this podcast as your daily sleep podcast and experience the benefits of good quality sleep. We recommend that you talk with a doctor if your sleep doesn't improve.
Have a relaxing day and sleep well :) You spend 1/3 of your life sleeping so do it well. Sleep is your superpower.
Transcript
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| 0:00.0 | Welcome to the body scan, sleep meditation. Begin by making yourself comfortable. |
| 0:17.9 | Lie down and have your head support it. Let your hands rest gently at your |
| 0:29.6 | side. Close your eyes, slowly inhale and exhale. Take deep, slow breaths. |
| 0:59.1 | Breathe in through your nose and breathe out through your mouth. Feel your stomach expand |
| 1:28.2 | on the inhale and relax and let go as you exhale. Let go of noises around you. |
| 1:58.2 | Shift your attention from the outside world to inside your body. If you are |
| 2:22.7 | distracted by sounds in the room, simply notice this and bring your focus back to your |
| 2:29.1 | breathing. Slowly inhale and exhale. |
| 2:54.1 | Slowly inhale and exhale. Lie down and focus the attention on the different parts of |
| 3:11.8 | the body as we go forward. Feel all your body parts switching off for the night. |
| 3:36.7 | Breathing down at your feet. Be aware of any sensations in your feet. In your toes, your |
| 4:02.1 | arches or on the top of your feet. Imagine breathing into your feet as if the breath is |
| 4:24.7 | traveling through the nose. Down to the lungs and through the body. All the way down to your feet. |
| 4:50.7 | Again, back up again, out through your nose and lungs. Perhaps you don't feel any particular |
| 5:09.8 | sensations at all that is fine too. Just allow yourself to feel the sensation of not |
| 5:30.5 | feeling anything. |
| 5:48.7 | When you are ready, move your attention up to your ankles, your calves, your knees, your |
| 6:12.8 | thighs. Bring awareness to the sensations you experience throughout your legs. |
| 6:39.5 | Breathe into and breathe out of the legs. |
| 6:59.0 | If you feel your mind beginning to wander during this exercise, gently notice this and bring your mind back to your leg. |
| 9:14.9 | Breathe in, breathe in, breathe in, breathe out, breathe in, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out, breathe out |
| 9:44.9 | breathe out, breathe out, breathe out, breathe out, breathe out |
... |
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