Meditation And Napping: Exploring The Connection

Meditation is a great way to relax, de-stress, and let go. However, it can sometimes be so effective at helping you find a state of calm that it puts you to sleep.

If you're a more experienced meditator, you've likely found yourself in this position. So, how do you stay Zen and awake at the same time?

The science behind meditation and sleep suggests that meditation is a state of consciousness distinct from sleep and alertness while having characteristics of both. When you meditate, you play on the edge between focus and relaxation, wakefulness and sleep. If you practice often enough, it's likely that you'll drift a little too far in the sleep direction now and then.

- Similarities in brain wave activity between meditation and sleep

- Lack of sleep or daytime fatigue

- Eating too close to a meditation session

- Meditating in bed or in the bedroom

- Depletion from illness or stress

If you find yourself constantly struggling to stay awake while you meditate, you're likely getting a message that you need more rest and relaxation in your life.

Meditation and sleep are two different things

Meditation is often touted as a great way to relax, de-stress, and let go. In fact, meditation can be a little too effective at helping you find a state of calm. In some cases, it can even put you to sleep. If you’re a more experienced meditator, you’ve likely found yourself in this position. So how do you stay Zen and stay awake at the same time?

Meditation has been shown to induce a sense of well-being and improve sleep quality. While there’s ample research to support the benefits of meditation for sleep, there’s less evidence around why you might get sleepy when you’re sitting on your cushion. Some possible reasons include similarities in brain wave activity between meditation and sleep, lack of sleep or daytime fatigue, eating too close to a meditation session, meditating in bed or in the bedroom, and depletion from illness or stress.

If you find yourself constantly struggling to stay awake while you meditate, you’re likely getting a message that you need more rest and relaxation in your life. Getting sleepy while you meditate is fairly common. The brain waves active during meditation may be similar to those in early stages of sleep. That means it’s only natural to feel a bit drowsy during your meditation from time to time.

Napping is not just for kids. It has proven to be beneficial for people of all ages and is a healthy habit if you do it right, especially if you do not get enough sleep at night. Some of the proven benefits of napping include improved attitude and mood, increased creativity, and improved task performance. Meditation and napping work well together: the meditation relaxes you and helps you fall asleep, and then you can reap the benefits of your nap.

Sleep is meant to replenish energy, meditation is designed to cancel out stress

Sleep and meditation are two different things. While sleep is meant to replenish your energy and help you heal, meditation is designed to cancel out the stress that made you tired in the first place.

Sleep comes with its own set of benefits. It is essential for living, and getting enough of it can help you be more present in your life. A rested mind and body allow you to better engage in activities and with people who bring you joy. Sleep also improves your reaction time, information processing, judgment, patience, and vision.

However, it can be hard to get a full night's sleep due to work, family, or other commitments. This is where meditation comes in. Meditation is a great way to relax and de-stress. It has been shown to induce a sense of well-being and improve sleep quality. It puts you in touch with what you may not have noticed before, helping you become more aware of your body and its needs.

Meditation is also a state of consciousness that is distinct from sleep and alertness while having characteristics of both. It involves a unique level of awareness where you are highly conscious of your thinking mind and your subconscious mind. This awareness is what allows you to derive benefits from your subconscious mind, leading to better relationships, more happiness, and an improved overall quality of life.

While sleep is necessary for physical and mental health, meditation can help you make the most of your waking hours. By reducing stress and improving your mood, it can give you more energy and motivation to engage with your life.

So, if you're feeling tired and need a boost, try incorporating both sleep and meditation into your routine. They work together to help you feel rested and rejuvenated.

Meditation can induce sleepiness

Meditation is a great way to relax, de-stress, and let go. However, it can be a little too effective at helping you find a state of calm. In some cases, it can even put you to sleep. If you're an experienced meditator, you've likely been in this position.

The science behind meditation and sleep

Meditation has been shown to induce a sense of well-being and improve sleep quality. A 2020 study examined the effects of an 11-minute yoga nidra meditation on a large and diverse sample. The practice resulted in lower stress, increased well-being, and improved sleep quality for 341 meditators with no change for the control group of 430 people. Effects remained stable at 6 weeks.

While there’s ample research to support the benefits of meditation for sleep, there’s less evidence as to why you might get sleepy when you’re sitting on your cushion. Some possible reasons include similarities in brain wave activity between meditation and sleep, lack of sleep or daytime fatigue, eating too close to a meditation session, meditating in bed or in the bedroom, and depletion from illness or stress.

A 2020 review characterizing meditation with an electroencephalogram (EEG) noted that in some cases, meditation states appeared to be similar to sleep stages 1 and 2, or non-REM sleep. Researchers also reported increases in alpha brain waves for all depth levels of meditation in comparison with resting states. When it came to deeper states, some researchers saw increases in theta waves and decreases in central beta and low gamma waves. In other words, the high-alert, problem-solving brain waves decreased, while relaxation-related brain waves increased.

Essentially, meditation is a state of consciousness distinct from sleep and alertness while having characteristics of both. When you’re meditating, you’re playing right on the edge between focus and relaxation, wakefulness and sleep. If you practice often enough, it’s likely that you’ll drift a little too far in the sleep direction now and then.

Lack of sleep or daytime fatigue

One effect of meditation is that it puts you in touch with what you may not have noticed before. If you’re already tired, stressed, overwhelmed, or sleep-deprived, your body may see your meditation practice as an invitation to get some needed shut-eye. If you’ve historically been a type A or always-on-the-go person, your body may need some time to adjust to the newness of sitting still.

Eating too close to a meditation session

Having a full belly can often induce a feeling of sleepiness. This can be due to the release of hormones, the nutrient content of the foods eaten, or the fact that your body is focusing energy on digestion. For instance, foods like fish, eggs, cheese, and tofu are known to contain the amino acid tryptophan, which may induce sleepiness through the release of serotonin. Some foods, like cherries, contain melatonin, which regulates the sleep-wake cycle. Others like avocado, chocolate, grains, and bananas contain magnesium, which can induce muscular relaxation.

Meditating in bed or in the bedroom

For many people, the bed is associated with one (or two) specific activities. Meditating in bed may send a signal to your brain that it’s time for a nap. This may be the case even if you’re simply in the vicinity of your bed. To remedy this, try to reserve your meditation for another space.

Depletion from illness or stress

Another reason you may be nodding off during your meditation session is depletion. This could be due to chronic fatigue syndrome, adrenal fatigue or Addison’s disease, or chronic stress from life circumstances like racism. When the body has been fighting an illness or is in a chronic state of fight or flight due to stress, your energy levels will likely dwindle over time.

Meditation can be done with eyes open

There are many reasons why you might start napping when you meditate. It could be that you are sleep-deprived, or that you are experiencing sleep disturbances due to changes in your routine or environment. It is also possible that you are confusing meditation with sleep, as they serve different purposes. While sleep is meant to replenish energy and aid healing, meditation is designed to cancel out stress.

Advantages of Eyes Open Meditation:

• It teaches you to be aware even with visual stimuli present, which can be helpful in daily life as we mostly have our eyes open during the day.
• It provides about a 20% alertness boost, which is beneficial if you feel sleepy.

Disadvantages of Eyes Open Meditation:

• It can be more challenging for beginners to stay aware and maintain focus due to the increased stimuli.
• It may be less natural to practice meditation with eyes open in daily life, as most people typically meditate with closed eyes.

Tips for Eyes Open Meditation:

• Allow your eyes to be natural and relaxed. You don't need to force a specific type of gaze.
• Use a "gazing point" at the center of your gaze, such as a marking on the wall or the corner of a table. However, be careful not to stare intensely at the gazing point, as it may cause tension.
• Practice softening and relaxing the muscles in your eye sockets, eyebrows, and forehead.

Combining Eyes Open and Closed Meditation:

While eyes closed meditation is generally recommended for beginners, it is beneficial to get familiar with both approaches. You can spend a few months practicing one method and then switch to the other for a few months. This way, you can determine which approach feels most beneficial for you on a particular day. Ultimately, the most important aspect of meditation is cultivating awareness, regardless of whether your eyes are open or closed.

Meditation can be done standing up

While sitting is often regarded as the optimal position for meditation, it is indeed possible to meditate while standing.

According to Buddhist monk Noah Yuttadhammo, "You can meditate walking, standing, sitting or lying down". He explains that standing meditation requires less concentration than sitting but more physical effort. "Standing meditation is a moderate form, and can be used to calm you down or wake you up."

Martial artists also emphasize the benefits of standing meditation, claiming that it improves breathing, posture, and concentration.

• Stand in one place with knees slightly bent, back straight, and weight centered over the balls of the feet. Turn toes in slightly, with legs shoulder-width apart.
• Hold arms slightly up so that a "tennis ball" would fit under them, and gently wrap them at chest height with fingers loose as if hugging a beach ball.
• Relax and breathe normally, concentrating only on the breath.
• When you have the breathing method down, close your eyes and begin counting breaths, or using another method such as fire breath or deep breathing.
• Depending on your practice, you could also recite mantras, visualize deities, concentrate on chakras, or any other form of practice, all while standing.
• Eyes can be closed or half-closed, as preferred.

While sitting may be the most common meditation position, it is not the only option. If you are unable to sit comfortably, or prefer to remain active, standing meditation can be a great alternative.

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