Struggling to stay awake during meditation? You’re not alone. Many people find themselves dozing off when they attempt to quiet their minds, especially after a long day or in a particularly relaxed state. While meditation is meant to calm the mind and body, its deeply soothing nature can sometimes lull us into sleep. In this blog, we’ll explore why this happens and share practical tips to help you stay present and alert during your practice. With the right techniques, you can enhance your meditation experience and reap its full benefits without the distraction of drowsiness.
Understanding Why We Fall Asleep During Meditation
It is common to find yourself dozing off during meditation. One of the reasons why this happens is because that is the only time when we completely relax from the hustle of our lives. So, if you’ve been asking yourself, are you supposed to fall asleep during meditation? The answer is not that simple, but essentially, yes. When you meditate, you enter a trance-like state, which might signal your brain to fall asleep. Depending on the type of meditation you choose and your body’s tendencies to relax, might dictate whether you’ll feel sleepy during meditation.
Another common reason for people to fall asleep while meditating is if they’re sleep-deprived or suffer from insomnia. If you’ve had a restful sleep, then the chances of feeling sleepy while meditating reduce significantly. It’s worth remembering that falling asleep during meditation is not a bad thing, and it is more common than you expect. The key is to remedy the reason and do your best to keep all the other factors in check.
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Setting the Right Environment for Meditation
It helps to create a wakeful environment while meditating to avoid falling asleep. Changing the location where you meditate might help. For example, if you meditate in your bedroom, try doing it in the living room which will have fewer cues for your brain to fall asleep. Another thing you can control is the lighting. Try to meditate in the sunlight or with bright lights on. When you do this, it can prevent your brain from producing melatonin, the hormone responsible for your sleep cycle.
Choosing the Right Time to Meditate
Meditating at the right time can play a key role in dictating if you’ll fall asleep. For example, meditating on a full stomach can increase the likelihood of you falling asleep. So, try to meditate on an empty stomach. Also, avoid meditating right before you go to bed. Try picking a time of the day when you’re the most alert like in the mornings.
Try this morning meditation with Simran Pawa.
Posture Matters: Finding the Right Position
Your posture can largely dictate how alert you are during the meditation. Every time you feel like dozing off during meditation, try straightening and elongating your spine to maintain alertness. Think as if you’re being pulled by your head.
Breathing Techniques to Stay Awake
One of the greatest remedies to how not to fall asleep during meditation is practising deep conscious breathing. Every time you notice yourself feeling fatigued, take a few deep breaths consciously. The other breathing technique you can try is to make a mental note every time you breathe in and out. Each time you inhale, say to yourself, ‘breathing in’ and every time you exhale, say to yourself, ‘breathing out’.
Engaging the Mind: Techniques to Stay Focused
One way to keep your mind engaged during meditation is to keep your eyes open. The light hitting your retina will help you stay awake and alert. You don’t have to pay attention to everything that’s happening around you, but it helps to gaze just a few feet away. You can even anchor your gaze to a fixed object in your room.
Another thing you can do is try guided meditation. When you’re being told what to do every step of the way, you’re more likely to be alert and focused. Guided meditations help you stay on track.
Duration of Meditation: Finding the Right Length
Each individual’s ideal meditation time varies. The key is to find your ideal time by experimenting with what works best for you. It is generally advisable to start small and then build the duration up so that your brain doesn’t get overwhelmed or bored. Avoid forcing meditation on days that it feels like a task and let the length of your meditation increase gradually.
Try this short guided meditation to centre your mind with Ami Patel.
Dozing off during meditation is more common than you think. Meditating relaxes our brain, and that is the only time when we truly slow down in our otherwise busy lives. With some remedies like setting the right environment, choosing the right time and duration and practising certain breathwork, sleepiness during meditation can be combated. Learn more about how to meditate from experts on SoulSensei.
Sources
- Calm – Q&A with Tamara – How to combat sleepiness during meditation.
- Mindworks – Falling asleep during meditation.
