12 Tips On How To Meditate Without Falling Asleep

If there is one obstacle a lot of people face when learning to meditate, it’s falling asleep.

The problem is, you are told to ensure you’re comfortable – but you don’t want to be too comfortable. And finding that sweet spot can be tricky.

If you’re at home by yourself, sitting on a chair or on the floor, and your eyes start to close by themselves, then no harm done.

But suppose you’re in a meditation class at the local studio and you suddenly realize you’ve been snoring, loudly, for several minutes. Again, no harm done – except for the fact you would certainly be embarrassed, maybe to the point of never wanting to go back again. (Of course, this doesn’t need to be a major problem – it’s only because we care too much about what others think of us.)

That, then, is the challenge in a nutshell – if you wish to enjoy the benefits, both mental and physical, of meditation, you need to remain alert, but not too alert.

The following tips should help you to achieve just that.

Getting Adequate Sleep Before You Meditate

If you start to fall asleep the minute you sit down, whether that’s just to relax after a day at work or to begin meditation, then it’s reasonably clear you’re suffering from sleep deprivation.

While that’s not good, of course, you can take some solace from the fact that you are far from alone. Some statistics indicate that over three quarters of Americans get less than the seven to eight hours of sleep per night that is recommended.

The ultimate solution to staying awake during meditation is getting enough sleep on a regular basis:

1. Adapt your bedroom. Block out any distracting background noises and lights (because even the glow from a clock or phone can be disruptive). Also, buy a new mattress or pillow if your old ones make you toss and turn.
2. Be consistent. One of the most effective sleep hygiene routines is going to bed and waking up at the same time each day, and that includes weekends too, unfortunately. I know many people like to have a lie-in then (I certainly used to), treating it as a reward for having worked all week, but it’s actually harmful to your sleep regimen in the long run.
3. Manage stress. Amongst many other problems caused by anxiety, it can keep you up at night. If meditation is the only time you relax enough to sleep, then it may be more constructive to take a nap instead of trying to force yourself to stay awake. You’ll find plenty of other articles about stress here.

I have an article with more tips on getting a good night’s sleep here, and while it was written with people who are depressed in mind, in reality, it applies to most people.

Staying Alert While You Meditate

Being well-rested will take care of most of your troubles with dozing off during meditation, but if you need additional help, try the following:

1. Check your posture. Sitting up straight on the floor or on a chair instead of slouching will enable you to breathe more deeply and feel more energized. It also helps if you lift your head slightly.
2. Cool off. Colder temperatures are bracing, so turn down the thermostat at home or take off your sweater – or you could even sit outside if it’s not too cold.
3. Eat light. Heavy meals and dehydration are likely to make you want to go to bed and sleep. Before meditating, you should therefore have a small (and healthy) snack like fruit or a green salad, and drink plenty of water or a suitable herbal infusion.
4. Find your peak time. Different people are more productive at different times of day – there is the morning person and there is the night owl, for example. If there is a specific time of day when you have more energy, then try switching your meditation sessions to then.
5. Go online. Even if you’re meditating solo, you can find some company on the Internet. Browse online for guided meditations you can listen to if your own thoughts are putting you to sleep. You can also watch videos with pleasant images that will keep you engaged.
6. Group meditation. Sitting with others provides additional stimulation. You may also want to use the presence of other people to help you avoid the embarrassment of having to be woken up by somebody else.
7. Open your eyes. Contrary to what many people assume, most forms of meditation actually recommend keeping your eyes slightly open and looking down with a soft focus. If, however, that leads to your taking an unplanned snooze, try to keep your eyes wide open, at least temporarily.
8. Turn up the lights. Bright lights trigger hormonal changes that make it easier to stay focused. So, if it’s a sunny day, try going outside, otherwise sit down in a well-lit room.
9. Walk around. Meditate on your feet. You can make walking meditation your main activity if you’re starting out, or you can use it to supplement your seated practice on those days when you feel especially tired.

Conclusion

Regular meditation practice is a great way to reduce stress and increase your mindfulness.

And to make those sessions as effective as you can, you need to:

1. Develop positive sleep habits so you are well-rested before trying to meditate.
2. Make a few adjustments to your environment (e.g. with lighting and heating) to reduce the inclination to doze off.

And finally, it should go without saying that if you do feel a bit sleepy, make sure you are somewhere safe – you don’t want to fall over (e.g. off the edge of a raised decking) and hurt yourself should you actually doze off!

As with anything worthwhile, it may take time and patience to get it right, but it’s worth it.

Additional Resources

These are suggestions for those who wish to delve deeper into any of the above:

1. Meditation For Beginners