As someone who has wrestled with insomnia, the idea of effortlessly drifting off to sleep felt like a distant dream. Falling asleep was only half the battle; staying asleep was an equally frustrating challenge. That’s when I stumbled upon guided sleep meditations. Burdened by a significant sleep debt and desperate for a solution, I was willing to try anything.
About this deep sleep guided meditation
(Image credit: Jason Stephenson)
Jason Stephenson’s Floating Among The Stars quickly caught my attention. Boasting over 14 million views and widespread acclaim on YouTube, it consistently appears on “best deep sleep guided meditation” lists. For a while, it had been on my radar, a meditation I was eager to explore.
Initially, guided sleep meditations weren’t a magic bullet for me. I found comfort in simpler meditation music before fully embracing the longer, guided sessions. However, with consistent practice, they gradually began to work their wonders. The most significant shift I experienced was a change in my relationship with sleep itself. Instead of dreading the pre-sleep period, I started to see it as an opportunity to unwind and relax, rather than a source of stress.
Even as a sleep editor, occasional bouts of insomnia are still a reality. Stress, anxiety, and hormonal fluctuations can all disrupt my sleep. Therefore, deep sleep guided meditations and sleep breathing techniques remain integral to my bedtime routine. Techniques like the Military Sleep Method or the body scan sleep technique are my go-to tools for nights when sleep feels elusive.
Recently, I dedicated a week to rigorously testing one of YouTube’s most popular sleep meditations: Floating Among The Stars by meditation teacher Jason Stephenson. Here’s a detailed account of my experience using this highly-regarded guided sleep meditation.
My Experience with a Popular Deep Sleep Meditation: Floating Among The Stars
On the first night of my trial, I followed my usual bedtime routine and settled into bed. Pressing play on the video, I began with gentle deep breathing, allowing the soothing music to envelop me. Then, Jason’s voice entered the soundscape.
This meditation teacher possesses an exceptionally calming voice, a crucial element for effective sleep relaxation. Jason initiates the meditation by guiding listeners to close their eyes and gently quiet their minds. While this can be challenging when stressed, anxious, or dealing with racing thoughts – especially when trying to sleep with anxiety – this guided sleep meditation extends for just over an hour, providing ample time to fully immerse oneself in the practice.
Night 1
My day had been exceptionally hectic. The chance to detach from my worries and instead visualize the night sky felt like a welcome escape. When Jason said, “you are about to take a journey into the depths of relaxation,” it resonated deeply. I could feel my body responding almost immediately; my shoulders loosened, and the tension in my face softened. The initial focus was on releasing thoughts and simply being present within the sleep meditation, embracing feelings of safety, warmth, and tranquility.
However, I must admit to a slight eye-roll when Jason proclaimed, “you are the child of stars.” While this type of language may not appeal to everyone, after years of yoga classes and countless guided sleep meditations, I’ve become accustomed to it. I estimate I was about 35 minutes into the hour-long video when my eyelids started to feel incredibly heavy. I have a vague recollection of removing my AirPods before finally drifting off, feeling deeply relaxed and mentally at peace.
Night 2
The relaxed state from the previous night lingered into the morning. However, by afternoon, my ever-growing to-do list began to elevate my stress levels once again. As bedtime approached, I found myself looking forward to another session with this guided sleep meditation, eager to refocus my mind on celestial imagery rather than work anxieties.
Despite feeling wired earlier in the evening, the combination of my regular bedtime routine and this guided sleep meditation proved effective once more. I didn’t remain conscious for more than 20 minutes before removing my AirPods and falling asleep. I did experience a brief awakening in the middle of the night, but instead of resorting to my reliable 4 7 8 sleep method, I restarted the video. Within approximately 10 minutes, I was asleep again – and this time, I dreamt vividly of shooting stars. A curious coincidence, perhaps.
(Image credit: Getty/FreshSplash)
Night 3
My third night of testing coincided with the evening before a significant deadline. My mind was preoccupied with the tasks ahead for the following day. I felt restless and was uncertain if the meditation would have the same calming effect as the previous two nights. It was time to find out.
Work-related thoughts persistently tried to intrude during the initial minutes of soothing music. However, as soon as Jason began speaking, that familiar wave of relaxation washed over my body. I didn’t stay awake for longer than 15 minutes, and the last words I recall hearing were, “it carries away all of your worries.” If I did wake up during the night, it must have been fleeting, as I have no memory of it.
Understanding Deep Sleep Guided Meditations
Guided meditations have a long history and share similarities with yoga nidra, the serene state between wakefulness and sleep. Sleep guided meditations facilitate easier sleep onset by encouraging both physical and mental relaxation, helping you release accumulated stress and anxieties.
Relaxing sleep meditations are readily accessible on platforms like YouTube, Spotify, and numerous free and subscription-based sleep apps. Notable examples include Calm, which also offers a rich collection of bedtime stories for adults, and Headspace, a pioneering mindfulness app.
(Image credit: Getty/Dean Mitchell)
Deep sleep guided meditations are available in varying durations, ranging from shorter 20-minute audio or video sessions to longer meditations like the hour-plus one I tested on YouTube. Experiment with a few different options to discover your preferences. Assess the quality of your sleep and how refreshed you feel each morning to gauge the effectiveness of different guided sleep meditations for your individual needs.
The Science Behind Guided Meditations for Sleep
As previously mentioned, relaxation and release are central to the effectiveness of guided sleep meditations. Most deep sleep meditations incorporate a blend of relaxing music, specific sound frequencies, and guided body scans to guide you towards that blissful pre-sleep state. Their impact can be profound, especially with consistent practice (I personally use them nightly). Therefore, it’s recommended to listen to a guided sleep meditation only when you are already in bed and ready to fall asleep.
Exploring Other Effective Guided Sleep Meditations
While Jason Stephenson’s Floating Among The Stars is a standout choice, numerous other excellent deep sleep guided meditations are available. Here are three additional recommendations to help you achieve deep and restful sleep:
1. Headspace: While primarily known for its app, Headspace offers a wealth of guided sleep meditations on YouTube. Their most popular offering, the Relaxing Wind Down Body Scan for deep sleep, has amassed an impressive 193 million views and continues to grow. However, at just over a minute in length, you might require something more substantial for a full sleep meditation session. Headspace excels in providing expertly crafted meditations that focus on body awareness and relaxation, making it an excellent choice for those new to guided meditation.
2. The Honest Guys: This popular duo has created a series of guided sleep meditations, including the Guided Sleep Talkdown, which has garnered over a million views. Their meditations often incorporate Delta-Wave tones and binaural beats, sound frequencies believed to promote relaxation and sleep. The Honest Guys are known for their soothing voices and visualizations that create a calming and safe space for sleep.
3. Get Sleepy: If you prefer podcasts, Get Sleepy offers guided sleep meditations and bedtime stories specifically designed for adults. With new episodes typically released twice a week, there’s a wide variety of content to choose from. You can find Get Sleepy on Spotify and iTunes. Get Sleepy stands out for its narrative approach, blending storytelling with relaxation techniques to gently guide you to sleep.
Creating a Comfortable Environment for Sleep Meditation
Optimal sleep hygiene is crucial for successful sleep meditation. A clean, quiet, cool, and dark bedroom sets the stage for restful sleep. Sleep experts recommend preparing your bedroom as part of your pre-sleep routine. A sleep-conducive room temperature is around 65℉/ 18.3℃. Dimming the lights in the hours leading up to bedtime signals your brain to begin winding down for sleep.
Prepare your bed by turning it down, making it inviting and ready for you to climb into for a comfortable night’s sleep. Incorporate personal hygiene routines and relaxing breathing techniques, or even reading a book, into your bedtime ritual.
Investing in the best mattress for your individual sleep needs is also essential. The support your mattress provides can significantly impact your sleep quality. If you experience joint pain, consider a high-quality memory foam mattress. For hot sleepers, one of the best cooling mattresses would be a worthwhile investment. If a new mattress isn’t within your budget but you require more softness or firmness for comfortable sleep, a good mattress topper can be a great solution.
By combining the power of guided sleep meditation with a sleep-promoting environment, you can significantly enhance your journey to restful and rejuvenating sleep.
