--- title: Meditation for a good nights sleep! description: "Yoga nidra meditation is also a great practice for a nap if you’re feeling tired during the day,\njust make sure you set an alarm in case you do drift off into sleep which is easily done as\nmost of us carry a huge sleep debt." image: https://blog.bawahreserve.com/hubfs/HR-close-up-elang-bed-white-canopy-blue-runner-hand-fans-1.jpeg --- [![tree-logo](https://blog.bawahreserve.com/hubfs/tree-logo.png "tree-logo")](https://www.bawahreserve.com/) [Book](https://app-apac.thebookingbutton.com/properties/BawahReserveDirect?check_in_date=16-09-2019&check_out_date=17-09-2019&number_adults=2) - First - [About Bawah](https://www.bawahreserve.com/about-bawah/) - [Rates](https://www.bawahreserve.com/rates/) - [Accommodation](https://www.bawahreserve.com/stay/) - Second - [Dining](https://www.bawahreserve.com/dining/) - [Experiences](https://www.bawahreserve.com/experiences/) - [Aura Spa and Wellness](https://www.bawahreserve.com/aura-spa-and-wellness/) - Blank - Third - [Special Occasions](https://www.bawahreserve.com/special-occasions/) - [Sustainability](https://www.bawahreserve.com/sustainability/) - [Bawah Foundation](https://www.bawahreserve.com/bawah-anambas-foundation/) - [Travel Essentials](https://www.bawahreserve.com/travel-essentials/) - Fourth - [Media](https://www.bawahreserve.com/media/) - [Bawah News](https://www.bawahreserve.com/bawah-news-2/) - Contact - [Book your stay](https://www.bawahreserve.com/book-your-stay/) - [FAQS](https://www.bawahreserve.com/faq/) [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) Jul 30, 2026 ## [The Art of Doing Nothing: Slow Travel at Bawah Reserve](https://blog.bawahreserve.com/the-art-of-doing-nothing-slow-travel-at-bawah-reserve?hsLang=en) [Resort](https://blog.bawahreserve.com/tag/resort), [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) Nov 7, 2025 ## [All-inclusive Indonesia getaways: What’s really included at Bawah Reserve](https://blog.bawahreserve.com/all-inclusive-indonesia-getaways?hsLang=en) [Resort](https://blog.bawahreserve.com/tag/resort) Nov 4, 2025 ## [Bawah Reserve Indonesia: Island mornings start with a juice butler, kombucha and jamu breakfast tonics](https://blog.bawahreserve.com/juice-butler-kombucha-and-jamu-breakfast-tonics?hsLang=en) ### FEATURED articles [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/the-art-of-doing-nothing-slow-travel-at-bawah-reserve?hsLang=en) 9 min ## [The Art of Doing Nothing: Slow Travel at Bawah Reserve](https://blog.bawahreserve.com/the-art-of-doing-nothing-slow-travel-at-bawah-reserve?hsLang=en) At some point in the past decade or two, the travel industry discovered that 'wellness'... 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[Wellbeing](https://blog.bawahreserve.com/topic/wellbeing?hsLang=en) [BACK TO BLOG HOME](https://blog.bawahreserve.com/) # Meditation for a good nights sleep! 12 / Sep / 2023 0 Comments. 10 minute read Written by: [Davina Ho](https://blog.bawahreserve.com/author/davina-ho) ![Mediation for sleep](https://blog.bawahreserve.com/hubfs/HR-close-up-elang-bed-white-canopy-blue-runner-hand-fans-1.jpeg) It can be tough when you arrive in a new place to get a good night’s sleep, even in a place as beautiful as Bawah Reserve!  But there’s a meditation practice that you can do to help you fall asleep or get back to sleep if you’re suffering from jet lag.  It’s called yoga nidra meditation.   ## Nidra Meditation A very gentle form of meditation that’s done lying done and requires no effort from the meditator, you simply need to listen to the meditation which is fully guided. Yoga nidra meditation mimics the same brainwaves that we enter when we sleep and literally quietens down the frequency of our thoughts which we can think of as brainwaves.  Science shows why yoga nidra is such a powerful practice! Using EEG machines that measure brainwaves, yoga nidra practitioners move from a waking beta brainwave state to a theta and even delta brainwave state. The progressive sequence of yoga nidra meditation helps to relax the body through a body scan and breathing, withdrawing the mind from the external world to the internal world. ## Try Nidra Meditation [HERE ](https://blog.bawahreserve.com/hubfs/Bawah%20Meditation%20track%20220723%20(1).mp3?hsLang=en) ### [🔉](https://emojipedia.org/speaker-medium-volume) ## Stage 1 - Beta to Alpha When we are in a beta brainwave state, we are fully identified with our external world, our to-do lists, emails work, etc. Most of us spend our day in this state unless we are in creative industries such as painting or art in which case you would be mostly in alpha state.  When you close your eyes and begin to move from the external world to the internal world, you move into an alpha brainwave state your nervous system begins to relax and you open up to the feelings and sensations in the body. It's in this stage that we do a body scan to fully relax the body.   ## Stage 2 Alpha Stage During this stage your body is completely relaxed, but you're still somewhat alert. This relaxed awareness makes you feel good - it produces serotonin and heart coherence. You may start to have more creative thoughts or ideas.   ## Stage 3 Alpha to Theta Stage After about 20 minutes the brain really begins to slow down and enters into a theta brainwave state which is similar to the brainwaves of REM sleep at night. It's kind of like you are daydreaming... there's a screen in front of your mind and you might be visiting past memories or dream-like scenes could flash in front of your eyes.   ## Stage 4 Theta to Delta Stage At a much deeper level is the delta brainwave state which is the most restorative state we can enter, in fact, doctors induce this state when they put patients into a coma after a brain injury so that the brain and body can heal itself! This is the equivalent of deep dreamless sleep at night with one difference being that during yoga nidra meditation you are still aware.  During this stage of the yoga nidra meditation, we welcome gratitude or do a loving-kindness practice, anything related to the heart and joy that help to stimulate the neurotransmitter anandamide, the “bliss molecule,” which incidentally gets its name from the Sanskrit word 'ananda'; meaning bliss or joy.    Yoga nidra meditation is also a great practice for a nap if you’re feeling tired during the day, just make sure you set an alarm in case you do drift off into sleep which is easily done as most of us carry a huge sleep debt. There are other things you can do to support your sleep such as deep abdominal breathing which helps to relax the nervous system and prepare the body for sleep. I recommend inhaling for a count of 3 and exhaling for a count of 6 to fully relax the body for 2-3 minutes before settling yourself in bed with meditation for a good night’s rest.   Enjoy this guided meditation to help you get to sleep.   Sleep well, dear friends! For another short guided meditation from Bawah Reserve with Davina Ho - SEE [HERE](https://youtu.be/zfjMBWIbmE8?si=yq6xkwhGFlpJUpMu) [Book Now](https://www.bawahreserve.com/book-your-stay/) - Share - - - [mailto:?subject=[SUBJECT]&body=Check%20out%20this%20site%20https://blog.bawahreserve.com/meditation-for-sleep](mailto:?subject=[SUBJECT]&body=Check%20out%20this%20site%20https://blog.bawahreserve.com/meditation-for-sleep) - [Previous](https://blog.bawahreserve.com/top-bawah-faqs-answered?hsLang=en) [![](https://blog.bawahreserve.com/hubfs/Screenshot%202023-09-12%20at%207.26.24%20PM.png)](https://blog.bawahreserve.com/top-bawah-faqs-answered?hsLang=en) - [Next](https://blog.bawahreserve.com/top-20-holiday-moments?hsLang=en) [![](https://blog.bawahreserve.com/hubfs/Blog%20Images/Sunset%20dining%20on%20jetty.jpg)](https://blog.bawahreserve.com/top-20-holiday-moments?hsLang=en) ### About the author ![Davina Ho](https://blog.bawahreserve.com/hubfs/PHOTO-2023-06-26-17-43-56.jpg) ### AUTHOR [Davina Ho](https://blog.bawahreserve.com/author/davina-ho) Davina is a certified Tantra Hatha Yoga and iRest® meditation teacher. She teaches her stressed-out clients tools for mental and emotional resilience no matter the challenges they are facing. Davina was a visiting practitioner on Bawah Reserve in July 2023. #### Follow Me Content Title Description < Previous page Next page > ### CATEGORIES - [Resort (60)](https://blog.bawahreserve.com/tag/resort) - [Sustainability (45)](https://blog.bawahreserve.com/tag/sustainability) - [Wellbeing (45)](https://blog.bawahreserve.com/tag/wellbeing) - [Experiences (28)](https://blog.bawahreserve.com/tag/experiences) - [Travel Essentials (25)](https://blog.bawahreserve.com/tag/travel-essentials) - [Food and Drink (17)](https://blog.bawahreserve.com/tag/food-and-drink) - [Recipes (14)](https://blog.bawahreserve.com/tag/recipes) - [Diving (10)](https://blog.bawahreserve.com/tag/diving) - [Honeymoon (7)](https://blog.bawahreserve.com/tag/honeymoon) - [Christmas and New Year (6)](https://blog.bawahreserve.com/tag/christmas-and-new-year) - [Weddings (6)](https://blog.bawahreserve.com/tag/weddings) - [Activities (2)](https://blog.bawahreserve.com/tag/activities) - [Families (2)](https://blog.bawahreserve.com/tag/families) - [Group Travel (2)](https://blog.bawahreserve.com/tag/group-travel) - [Marriage Proposal (2)](https://blog.bawahreserve.com/tag/marriage-proposal) - [romance (1)](https://blog.bawahreserve.com/tag/romance) See all ### Tags - [Resort (60)](https://blog.bawahreserve.com/tag/resort) - [Sustainability (45)](https://blog.bawahreserve.com/tag/sustainability) - [Wellbeing (45)](https://blog.bawahreserve.com/tag/wellbeing) - [Experiences (28)](https://blog.bawahreserve.com/tag/experiences) - [Travel Essentials (25)](https://blog.bawahreserve.com/tag/travel-essentials) - [Food and Drink (17)](https://blog.bawahreserve.com/tag/food-and-drink) - [Recipes (14)](https://blog.bawahreserve.com/tag/recipes) - [Diving (10)](https://blog.bawahreserve.com/tag/diving) - [Honeymoon (7)](https://blog.bawahreserve.com/tag/honeymoon) - [Christmas and New Year (6)](https://blog.bawahreserve.com/tag/christmas-and-new-year) - [Weddings (6)](https://blog.bawahreserve.com/tag/weddings) - [Activities (2)](https://blog.bawahreserve.com/tag/activities) - [Families (2)](https://blog.bawahreserve.com/tag/families) - [Group Travel (2)](https://blog.bawahreserve.com/tag/group-travel) - [Marriage Proposal (2)](https://blog.bawahreserve.com/tag/marriage-proposal) - [romance (1)](https://blog.bawahreserve.com/tag/romance) See all Experience true wellbeing at bawah reserve [![LEARN MORE](https://hubspot-no-cache-na2-prod.s3.amazonaws.com/cta/default/5414923/a4139ddd-711b-4792-bfda-72bd000003da.png)](https://hubspot-cta-redirect-na2-prod.s3.amazonaws.com/cta/redirect/5414923/a4139ddd-711b-4792-bfda-72bd000003da) ### you may also like [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/the-art-of-doing-nothing-slow-travel-at-bawah-reserve?hsLang=en) 9 min ## [The Art of Doing Nothing: Slow Travel at Bawah Reserve](https://blog.bawahreserve.com/the-art-of-doing-nothing-slow-travel-at-bawah-reserve?hsLang=en) At some point in the past decade or two, the travel industry discovered that 'wellness'... 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Here at **Bawah Reserve**, we... [Resort](https://blog.bawahreserve.com/tag/resort), [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/share-our-instagram-reels?hsLang=en) 12 min ## [Love Our Reels? Here’s How You Can Share Them!](https://blog.bawahreserve.com/share-our-instagram-reels?hsLang=en) **3 ways to repost or use our Instagram Reels** We love that you want to share a little... [Resort](https://blog.bawahreserve.com/tag/resort), [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/2025-wellness-trends?hsLang=en) 31 min ## [2025 Wellbeing Trends](https://blog.bawahreserve.com/2025-wellness-trends?hsLang=en) [2024 wellness trends](https://blog.bawahreserve.com/wellbeing-trends-2024?hsLang=en) were exciting for sure, but it keeps getting better! The top... [Sustainability](https://blog.bawahreserve.com/tag/sustainability), [Resort](https://blog.bawahreserve.com/tag/resort) [View Post](https://blog.bawahreserve.com/demure-mindful-trend?hsLang=en) 9 min ## [Embracing the “Demure and Mindful” Trend at Bawah Reserve](https://blog.bawahreserve.com/demure-mindful-trend?hsLang=en) A new subtle yet [powerful trend - that of being “demure” and “mindful”](https://www.theguardian.com/technology/article/2024/aug/16/demure-tiktok-trend)- has been... [Sustainability](https://blog.bawahreserve.com/tag/sustainability) [View Post](https://blog.bawahreserve.com/trigona-bees?hsLang=en) 7 min ## [The unsung garden heros: Trigona bees at Bawah Reserve](https://blog.bawahreserve.com/trigona-bees?hsLang=en) When we think of bees, honeybees often come to mind. However, at Bawah Reserve, a... [Sustainability](https://blog.bawahreserve.com/tag/sustainability) [View Post](https://blog.bawahreserve.com/anambas-foundation-2024-mid-year-progress?hsLang=en) 22 min ## [Anambas Foundation: 2024 Mid-Year Progress](https://blog.bawahreserve.com/anambas-foundation-2024-mid-year-progress?hsLang=en) What a start to 2024! Check out the mid year progress from the Anambas Foundation... [Travel Essentials](https://blog.bawahreserve.com/tag/travel-essentials), [Resort](https://blog.bawahreserve.com/tag/resort) [View Post](https://blog.bawahreserve.com/the-ultimate-private-island-getaway-near-singapore?hsLang=en) 15 min ## [Paradise: Bawah Reserve - The Ultimate Private Island Getaway Near Singapore](https://blog.bawahreserve.com/the-ultimate-private-island-getaway-near-singapore?hsLang=en) In the heart of Southeast Asia lies a hidden gem that promises a retreat into nature,... [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/design-your-own-perfume-maison21g?hsLang=en) 10 min ## [Crafting Your Signature Scent: The New Wellbeing Trend of Designing Your Own Perfume](https://blog.bawahreserve.com/design-your-own-perfume-maison21g?hsLang=en) Why settle for a fragrance that smells nice, when you can create one that speaks to your... [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/escape-to-the-maldives-of-southeast-asia?hsLang=en) 18 min ## [Escape to the Maldives of Southeast Asia – Bawah Reserve, Indonesia](https://blog.bawahreserve.com/escape-to-the-maldives-of-southeast-asia?hsLang=en) It’s safe to say that if you ask someone to name a tropical island destination, they will... [Wellbeing](https://blog.bawahreserve.com/tag/wellbeing) [View Post](https://blog.bawahreserve.com/wellbeing-trends-2024?hsLang=en) 19 min ## [Wellbeing Trends for 2024](https://blog.bawahreserve.com/wellbeing-trends-2024?hsLang=en) As we step into 2024, the world of well-being is teeming with transformative trends that... [Sustainability](https://blog.bawahreserve.com/tag/sustainability), [Resort](https://blog.bawahreserve.com/tag/resort) [View Post](https://blog.bawahreserve.com/earth-day-pledges?hsLang=en) 25 min ## [Bawah Reserve Earth Day Pledges](https://blog.bawahreserve.com/earth-day-pledges?hsLang=en) [2 years ago for Earth Day 2022](https://www.earthday.org/earth-day-2022/), we created 10 sincere pledges for investing in the planet... [Honeymoon](https://blog.bawahreserve.com/tag/honeymoon), [Weddings](https://blog.bawahreserve.com/tag/weddings) [View Post](https://blog.bawahreserve.com/2024-wedding-trends?hsLang=en) 13 min ## [2024/25 wedding trends you need to know!](https://blog.bawahreserve.com/2024-wedding-trends?hsLang=en) Starting to plan your dream wedding? Some couples have a clear idea of their perfect... [Travel Essentials](https://blog.bawahreserve.com/tag/travel-essentials), [Resort](https://blog.bawahreserve.com/tag/resort) [View Post](https://blog.bawahreserve.com/-the-best-time-of-year-to-visit-bawah-reserve?hsLang=en) 19 min ## [When is the best time of year to visit Bawah Reserve?](https://blog.bawahreserve.com/-the-best-time-of-year-to-visit-bawah-reserve?hsLang=en) We are often asked about the best time of year to schedule a trip to Bawah Reserve.Which... [Travel Essentials](https://blog.bawahreserve.com/tag/travel-essentials), [Resort](https://blog.bawahreserve.com/tag/resort) [View Post](https://blog.bawahreserve.com/how-to-get-to-bawah-reserve-indonesia?hsLang=en) 17 min ## [How to get to Bawah Reserve](https://blog.bawahreserve.com/how-to-get-to-bawah-reserve-indonesia?hsLang=en) Our faraway paradise is well worth the journey and there are many ways to get to Bawah,... ### leave a comment [![bawah-logo-edm](https://blog.bawahreserve.com/hubfs/BAWAH%20EDM%20ASSETS/Creative%20Content/bawah-logo-edm.png "bawah-logo-edm")](https://www.bawahreserve.com/) - **Reservations** -   - Whatsapp:[+6281312972018](https://wa.me/6281312972018) - [reservations@bawahreserve.com](mailto:reservations@bawahreserve.com) - Bawah Reserve Anambas Archipelago Riau Islands, Indonesia - [Our Story](https://bawahreserve.com/about/) - [Location](https://bawahreserve.com/location/) - [Faq](https://bawahreserve.com/faq/) - [Sustainability](https://bawahreserve.com/sustainability/) - [Diving](https://bawahreserve.com/diving/) - [Gallery](https://bawahreserve.com/gallery/) - [Blog](https://blog.bawahreserve.com/) - [My account](https://bawahreserve.com/my-account/) - [FAQ](https://bawahreserve.com/faq/) - [Gift Vouchers](https://bawahreserve.com/gift-vouchers/) - [Gallery](https://bawahreserve.com/gallery/) - [Resort map](https://bawahreserve.com/wp-content/uploads/2023/08/bawah-reserve-resort-map.pdf) - [Contact Us](https://bawahreserve.com/contact-us/) - [Diving](https://bawahreserve.com/diving/) - [Terms & Conditions](https://bawahreserve.com/terms-conditions/) - [Facebook](https://www.facebook.com/Bawahreserve) - [News](https://blog.bawahreserve.com/) - [YouTube](https://www.youtube.com/c/BawahReserve/videos) - [Instagram](https://www.instagram.com/bawahreserve/) - [Find Us](https://www.google.com/maps/dir/1.2795904,103.8336/bawah+reserve+google+map/@1.8959363,103.8196579,8z/data=!3m1!4b1!4m9!4m8!1m1!4e1!1m5!1m1!1s0x31c2bc46e3d7d9bf:0xa05c962969909d2d!2m2!1d106.048481!2d2.513008) ### Subscribe for updates © Bawah Reserve 2024. Anambas. Riau Islands. Indonesia  ```json { "@context" : "https://schema.org", "@type" : "BlogPosting", "author" : { "@type" : "Person", "name" : "Davina Ho", "url" : "https://blog.bawahreserve.com/author/davina-ho" }, "dateModified" : "2023-12-06T01:11:15.975Z", "datePublished" : "2023-09-12T09:04:22.000Z", "headline" : "Meditation for a good nights sleep!", "image" : [ "https://blog.bawahreserve.com/hubfs/HR-close-up-elang-bed-white-canopy-blue-runner-hand-fans-1.jpeg" ], "mainEntityOfPage" : { "@id" : "https://blog.bawahreserve.com/meditation-for-sleep", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bawahreserve.com/hubfs/bawah-reserve-copper-gradient-digital-logo-tol-text-1.png" }, "name" : "Below the Wind PTE LTD" } } ``` ```json { "@context" : "https://schema.org/", "@type" : "BlogPosting", "author" : { "@type" : "Organization", "name" : "Bawah Reserve" }, "dateModified" : "2022-01-18", "datePublished" : "2021-09-02", "description" : "Our chefs share the secrets of how they prepare one of our most popular dishes, Beef Rendang, so you can recreate the tastes of Indonesia in your own home.", "headline" : "The Best Beef Rendang Recipe Ever!", "image" : "https://blog.bawahreserve.com/hubfs/Blog%20Images/copper_fork_on_top_of_beef_rendang_with_sliced_chillies_treetops.jpg", "mainEntityOfPage" : { "@id" : "https://blog.bawahreserve.com/the-best-beef-rendang-recipe-ever", "@type" : "WebPage" }, "publisher" : { "@type" : "Organization", "logo" : { "@type" : "ImageObject", "url" : "https://blog.bawahreserve.com/" }, "name" : "Bawah Reserve" } } ```