How to Overcome Sleepiness in Meditation

Drowsiness during meditation is a common problem especially in people who are new to meditation. This happens because the state of sleep and the state of meditation share similar qualities; both meditation and sleep involve the cessation of physical and mental activity and the withdrawal of the senses. However, in sleep we are in a subconscious state and in meditation we are in a state of super-consciousness (or we are at least aiming to achieve a state of super-consciousness).

It is very important that one does not let themselves fall into a state of subconscious sleep while meditating. In meditation you should be awake and mindful. If you are consistently drowsy in meditation, this is not real meditation. You will not become more aware or gain new insights if you are letting yourself nod off during your meditation session. Although, the drowsy state can be peaceful, this is different from the peace we experience in meditation which is more dynamic. In meditation we stay aware and alert, in a state of harmony. Remember, the purpose of meditation is to wake up! Letting yourself nod off is counter-productive.

Don’t be discouraged if you are getting sleepy during your meditation, it happens to almost everyone at one point or another. With patience and practice your meditation will become stronger and this obstacle will disappear. It takes dedication, concentration, will power, and some experimentation to get there, but once you figure out what works for you, sleepiness will no longer be a problem in your meditation.

By following the advice below you can find out why you are experiencing drowsiness in meditation and take the necessary steps to overcome it.

Make Sure You are Getting Enough Rest

The most obvious reason for becoming sleepy during meditation is that you are actually tired. If you have not gotten enough sleep, or if you had a demanding day, then you probably just need rest. Make sure your body’s need for sleep is met and then you will be in a better condition for meditation.

If you feel you really need some rest after a busy day, then have a short nap (under 20 minutes) to re-energize the body. If you do not allow yourself to rest, then as soon as you sit down to meditate, the body may feel it is time to sleep and you will have to fight the urge to sleep. If you are very tired and need to sleep, then go to sleep. Do not force yourself to stay and meditate if it is not possible. You do not want to develop a habit of nodding of in meditation. Keep sleep and mediation as two separate activities.

Choose the Right Time for Meditation

It will help a lot if you choose your mediation time to be when you are most awake and alert. This time will be different from person to person. Most find it easiest to meditate first thing in the morning, after they have had a full nights sleep and are rested. It is usually more difficult to meditate at the end of the day right before bed, because at this time the body naturally wants to sleep.

For some, afternoon or evening meditations can be a good option. It depends on your schedule and when you are naturally more awake, alert, and focused. Experiment with different times of day, and then decide which time is best for you to meditate and keep it consistent. The body has it’s natural cycles and rhythms, if you can be consistent with your meditation time, you are working with the body, not fighting with it

When choosing your meditation time, make sure you have tested fairly the various time of day. Many people write off morning meditation before giving it a fair try. You may have to wake up earlier than usual to fit it into your schedule, but there are 2 main advantages to meditating in the morning. First, you make your meditation first priority in the day, and for that reason, you will never miss it. If you leave it until later in the day, you run the risk of getting caught up in other things. Second, you start your day off on the right note, setting a peaceful tone for the day to come.

How early you meditate in the morning is up you. Vedic Scriptures say the most auspicious time for meditation is Brahma-Muhurtham (about 2 hours before sunrise) but this is usually too early for most people. Many traditions recommend meditating around sunrise, this also may be too early for some. Do it when your focus and alertness are at their best. We are all individual, and do not be discouraged if mornings are not the best time for you. Not everyone is a morning person, so do not force yourself to meditate at a time that feels unnatural. Waking yourself up earlier than is comfortable for your body will not aid your meditation practice.

Don’t Eat Before Meditation

If you have just eaten a large meal, all of your energy is going towards digestion; you may become lethargic and want to sleep. Wait at least 2 hours after eating a full meal to begin your meditation. You obviously do not want to eat when you are very hungry either, because then hunger pains will interfere. If you must eat before meditation, keep it light.

Energize and Awaken the Body and Mind First

Assist the mind to become alert and the body to feel less sluggish before you sit down to meditate. This will be especially important in the mornings in order to shift out of the heavy energy of sleep. There are many ways in which you can energize and awaken the body and mind:

Perform gentle exercise, a short walk, hatha yoga, or stretching to improve blood circulation.
Step outside for a few moments and take in some fresh air. Walk barefoot on the grass while you are at it.
Shower before meditation. Water helps to wake us up, especially if you can handle a cold shower.
Take a few deep breathes or perform a gentle pranayama before mediation. Pranayama will also help to aid your concentration of the mind. If gentle breathing does not seem effective, then you can try performing a more powerful pranayama such as kapalabhati. Only perform a few rounds of the more vigorous pranayama practices otherwise you may cause agitation of the mind.

Remember, you want to remain calm for your meditation, so do not over excite your body or mind with exercise or breathing practices that are too intense. There is no set formula, but in time you will find the right balance for you

Try a Walking Meditation

If you feel sleepy before you even sit down to meditate, you can begin your practice with a walking meditation. Perform the walking meditation for 15-20 minutes and then sit down as usual to meditate. By this time you should be feeling more alert and aware while being in a meditative state. If you’re having a really tough day, and you feel like nothing will prevent you from falling asleep once you sit down, you can occasionally substitute the walking meditation for your regular practice. The benefits are not equal to sitting meditation, but it is definitely better than not meditating at all.

Meditate in the Right Environment

Meditate in a room that isn’t too warm or stuffy, as this will encourage sleepiness. Keep the room slightly cool, maybe open a window to allow some fresh air in.

Have a special place where you do your meditation, a chair or a cushion in a dedicated corner. Over time, the energy of meditation will build up in that place, making it it easier for you to go into meditation. Do not meditate in on your bed as you will be influenced by the energy of sleep.

Maintain Good Posture

The posture in which you sit for meditation can have a huge effect on your level of alertness.

Sitting in a cross-legged position such as: padmasana, ardha padmasana, svastikasana, or siddhasana is great, as long as it is comfortable for you. Siddhasana has an added benefit because the heel is in the perineum, which aids alertness. In any cross-legged posture use an extra cushion under your tail bone to take strain off your lower back and knees. If you can’t sit cross-legged for long periods you can still have amazing meditations while sitting in a chair and keeping good posture.

Don’t forget to check your head. You may find that keeping the head parallel with the floor is best for alertness. If the head is tilted too much downward it may trigger sleepiness.

Most importantly, the spine should always be kept straight; slouching will encourage sleepiness. You can support your back against a wall or an upright chair. Use cushions between yourself and your back support if you find you are slouching.

Make yourself comfortable, but not too comfortable, if you surround yourself with too many soft cushions, it will be hard not to want to sleep. Do not meditate laying down or in a chair that reclines; when you are in these positions the body naturally wants to sleep and you will be more likely to fall asleep. Don’t use a chair that supports the head, this also makes the posture too conducive for sleep. If your head is not supported and you start to nod off, the sudden dropping of the head will bring you back to a state of alertness and you can then make the necessary adjustments to continue your meditation.

Slightly shifting your position occasionally may help you to stay alert during periods of drowsiness, but make sure not to shift too often, as this will disturb the meditation.

Open Your Eyes

If you are really struggling, try opening your eyes part way, without letting the eyes focus on anything. The light hitting your retina will help you stay alert, but make sure not to pay attention the the light or any objects in your line of vision. Proceed with your meditation, as you would with your eyes closed, focusing on your chosen technique, and when you feel the sleepy state has passed, you can resume with your eyes closed.

Assert the Right Attitude in Your Meditation

A successful meditation depends largely on the attitude which you bring to it. If you feel you are doing everything correctly and still find yourself exhausted during your meditation session check how you feel after. Are you full of energy and ready for action as soon as you are finished your session? If so, this could mean that you have a resistance to meditation.

Affirm to yourself that you want to meditate, and the resistance should be relieved within a few days of practice. Your affirmation can be something like “I want to meditate. I will remain alert and aware throughout my practice.” Tailor it so it works for you.

You may want to pray beforehand to increase aspiration or to ask for assistance from the divine power.

Have a strong determination to remain aware in your meditation when you start to become drowsy. Keeping a state of awareness is the opposite of letting yourself fall into sleep.

Increase Your Awareness in Daily Life

To have a truly successful meditation practice, one needs to increase awareness at all times, not just while on the cushion. Bring more awareness to your daily actions such as eating, brushing your teeth, walking, working, and talking with others.

Practice yoga nidra (the yoga of conscious sleep). By increasing our awareness in a sleep state we can also increase our awareness in meditative and waking states.

Eliminate the Use of Drugs and Alcohol

Meditating after you have taken drugs or alcohol may affect your meditation by increasing the likelihood of you falling asleep or entering a passive trance state. This effect can last up to two days after taking a substance. Alcohol and drugs effect your level of control and consciousness; use of these substances is not conducive to meditation. Some substances dull your sensitivity, and others may heighten it temporarily, but will make it more difficult for you to reach higher states on your own in the long run. If you want to be serious about your meditation practice, it is best to completely eliminate the use of drugs and alcohol.

Use a Technique Which Works for You

Do you find your practice boring? Have you been meditating with a technique for a long period of time without any progress? If either of these are true, this could be why you want to sleep instead of meditate. Try changing techniques to find one that may be more suitable for you. Every person will respond differently to the various techniques out there, so do not get discouraged if it appears like something is not working for you. You can also include various techniques and learn when to apply them.

Techniques are numerous and range from mantra repetition, focusing on the nada (subtle sound), focusing on the breath, self-inquiry, and many more. Try a few different techniques, giving each a fair try, and in time you will know which one is best for you.

Meditate for the Appropriate Length of Time

Maybe the length of time you chose was too long to start with. Try shorten your session and work up from there, or split your usual session in two. Some schools suggest starting with only 15 or 20 minutes at a time and increasing gradually at a rate which is comfortable. You don’t want to force yourself to meditate for one hour if you are not at that point, as it may turn you off from meditating all together. However, you should decrease your meditation time only as a last resort, implement the other suggestions before cutting the length of your meditation session. The longer you are able to meditate in one sitting, the deeper you will go.

Drink Green Tea

If you feel you need an extra boost, try having a few sips of green tea. Green tea contains substances which stimulate the central nervous system; these include: Theobromine and Theophylline (relatives of caffeine) as well as small amounts of caffeine. The amount of caffeine contained in green tea is much less than in coffee, so it should not give you the jitters. Green tea also contains the amino acid L-Theanine which has a calming effect and helps to balance some of the stimulating effects.

Don’t drink a huge mug of green tea before your practice, a few sips should do the trick. Too much may interfere with your meditation, but it depends on how sensitive you are. Some people can have a fairly large amount of caffeine and feel fine, while others may become restless or agitated with only a little. You know your body, and you can judge whether green tea will help or hinder your meditation.

The mild boost provided with green tea may just save your meditation session. It’s not advised to make a regular habit out of it, but having green tea every now and then, won’t effect your ability to stay alert without it. It can be very useful during meditation retreats (when you may be meditating for 10hrs a day) or when you are going through a difficult period that is effecting your meditation practice. Don’t feel guilty if you incorporate green tea every now and then; remember that drinking green tea has been a common practice in Zen monasteries for centuries.

Have Patience

Don’t expect that you will solve the problem of sleepiness overnight. It will take time to help your body and mind adjust to your meditation practice. If you make an effort and follow the advice given, you will surely be on your way to a consciousness mediation practice.

Have you tried everything, and you still get sleepy? It’s OK; sometimes sleepiness during meditation can arise out of nowhere, after there has been months or years of successful meditations. We can have periods in meditation when the body needs to release a certain conditioning and it may shift into a sleep state to relieve the stress. Have patience; yoga and meditation bring a lot to the surface because they help us to release old patterns. In some people, this may manifest are tiredness, but in time this effect will balance out and meditations will go back to normal once the conditioning is cleared. In the meantime, apply the other advice and have compassion for yourself as you go through your process.

Image by Ambro

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