Do you struggle with falling asleep or staying asleep at night? Do you feel tired and groggy in the morning? If so, you are not alone. According to the American Academy of Sleep Medicine, about 30% of adults have some form of insomnia, which is the difficulty or inability to sleep.
Meditation for sleep is an effective way to induce sleep and to promote restfulness. There are a variety of different meditation techniques that can be used to help calm the mind and body. These techniques support you to enter a more relaxed state that helps you easily transition to sleep.
Meditation has also been proven to help relieve tension and reduce stress levels. Lowered stress and tension levels make it easier for you to drift off into a peaceful sleep. Additionally, meditation has been shown to alleviate anxiety and depression. Both conditions are well known to interfere with sleep quality. Through regular meditation and mindfulness practice, you can experience the benefits of relaxation and improve your sleep pattern. Let’s find out how!
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The science Behind meditation For Sleep.
If you’re like most people, you probably don’t get enough sleep. You may think that you can get by on just a few hours of sleep, but the truth is that sleep is essential for your health and well-being. Chronic sleep deprivation can lead to several health problems, including obesity, heart disease, and diabetes. You can read about this in our science of sleep post here.
Meditation and mindfulness are effective tools that can support you to improve your sleep. Numerous studies have shown that meditation can help you fall asleep faster, sleep more deeply, and wake up feeling rested and refreshed.
Mindfulness meditation is a mind-body technique that involves focusing on the present moment with awareness and acceptance. Meditation techniques can help you reduce stress, improve mood, and enhance your cognitive abilities.
Meditation has been shown to influence your sleep quality and quantity, as it can trigger the relaxation response,1Using the relaxation response to reduce stress a physiological state of relaxation that counteracts the stress response. Your relaxation response lowers your heart rate, blood pressure, breathing rate, and muscle tension, which makes it easier for you to fall asleep and stay asleep.
A 2015 study conducted by the Harvard Medical School, published in the journal JAMA Internal Medicine found that mindfulness meditation significantly improves sleep quality.2Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep DisturbancesA Randomized Clinical Trial The study included 49 adults with moderate sleep disturbances. It concluded that participants who practiced mindfulness meditation had less insomnia, fatigue, and depression compared to those who didn’t.
“Meditation helps elicit the relaxation response, which can help reduce stress and improve sleep quality. Through mindful practices, we can quiet the mind, which is crucial for falling asleep and staying asleep.”
Dr. Herbert Benson, Harvard Medical School
Dr. Herbert Benson (deceased), was a pioneer in mind-body medicine and a professor at Harvard Medical School, noted the beneficial effects of meditation for sleep. His work has shown that techniques like the Relaxation Response can combat stress and enhance sleep quality.
Dr Benson, in an article in the Harvard Health Blog, recommends practicing Mindfulness for 20 minutes during the day. He says “The idea is to create a reflex to more easily bring forth a sense of relaxation.” He states, “That way, it’s easier to evoke the relaxation response at night when you can’t sleep. In fact, the relaxation response is so, well, relaxing that your daytime practice should be done sitting up or moving (as in yoga or tai chi) so as to avoid nodding off.”
Meditation can also help you cope with insomnia, a common sleep disorder that affects millions of people. By practicing mindfulness meditation, you can learn to observe your thoughts and feelings without judging them or reacting to them. This can help you break the cycle of worry and anxiety that may be what is keeping you awake at night.
Additional Evidence Showing The Benefits of Meditation for Sleep
There is a growing body of research that supports the benefits of meditation for sleep. For example, a 2015 meta-analysis of 18 studies found that mindfulness meditation improved sleep quality compared to control groups that received no intervention or other treatments.3The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.
Dr. Jason Ong, a clinical psychologist and associate professor of neurology at Northwestern University’s Feinberg School of Medicine, has conducted extensive research on mindfulness meditation and sleep. He found that mindfulness can help people with chronic insomnia by changing how they think about sleep and reducing nighttime mental activation.
Mindfulness-Based Stress Reduction (MBSR) Programs, which include meditation, have been adopted in various healthcare settings to promote better sleep. The positive outcomes from these structured programs further validate the link between meditation and improved sleep.
A 2018 randomized controlled trial of 49 older adults with moderate sleep disturbances found that mindfulness-based stress reduction (MBSR), a program that teaches mindfulness meditation and other coping skills, improved sleep quality, insomnia symptoms, daytime fatigue, and depression more than a sleep hygiene education program.4Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances
A meta-analysis and systemic review published in 2024 in the New York Academy of Sciences Annals5The effect of mindfulness meditation on sleep quality: a systematic review and meta‐analysis of randomized controlled trials examined multiple studies on meditation and sleep. It showed that meditation-based therapies led to significant improvements in sleep quality and reductions in sleep disturbances.
A 2020 systematic review of 14 studies found that mantra-based meditation, such as transcendental meditation (TM), improved sleep quality and duration more than control groups that received no intervention or other treatments.6Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis
“Meditation practices are particularly effective at helping people with insomnia by providing tools to relax the mind and body, which is essential for falling asleep and staying in a deep sleep throughout the night.”
Dr. Natalie Dautovich, Associate Professor Virginia Commonwealth University
All of these studies show the benefits of meditation for sleep. In the next section of this blog post we explain how meditation helps you get the sleep you need. You’ll learn more about the benefits of meditation for sleep, and we explain some simple steps to follow showing you how to get started.
PinThe benefits of meditation for sleep
The research is clear: meditation helps you sleep better. Studies have found that mindfulness meditation has a positive effect on sleep quality and duration, leading to greater overall well-being.
Here are some of the key benefits of meditation for sleep:
- Improved Sleep Quality: Meditation helps reduce restlessness and anxiety, both of which can interrupt sleep quality. With regular practice, meditation can help promote a calmer, more restful sleep.
- Increased Sleep Duration: Meditation can help reduce the amount of time it takes to fall asleep and helps you stay asleep. Studies have shown that meditation helps reduce the amount of time spent in twilight states, allowing you to spend more time in deep, restful sleep.
- Reduced Sleep Problems: Meditation helps people struggling with insomnia, sleep apnea, and other chronic sleep disorders. Studies have found that meditation can reduce the symptoms of insomnia and other sleep disorders, resulting in better overall health.
- Enhanced Relaxation: Meditation helps you relax and let go of the mental clutter that can interfere with sleep. Regular practice helps you develop a better understanding of how to find a deep, restful sleep state without the need for sleep aids.
- Meditation can help you fall asleep faster. By calming your nervous system and lowering your heart rate and blood pressure, meditation can help you enter a state of relaxation that is conducive to sleep. Meditation can also help you quiet your mind and let go of any worries or thoughts that may keep you awake.
- Meditation can help you sleep deeper. By increasing the production of melatonin, a hormone that regulates your sleep cycle, meditation can help you sleep more soundly and deeply. Meditation can also increase the activity of brain waves that are associated with deep sleep, such as delta and theta waves. If interested in sound frequencies you can download Tones our free sound frequency app.
- Meditation can help you wake up refreshed. By improving the quality and quantity of your sleep, meditation can help you wake up feeling more energized and alert. Meditation can also help you start your day with a positive and peaceful mindset, which can boost your mood and productivity.
“Meditation can significantly enhance the quality of your sleep by reducing stress and promoting relaxation. It allows your body to achieve a state of rest that is deeper than the kind of rest you get from sleep alone.”
Dr. Deepak Chopra, Author and Wellness Guru
PinA step-by-step guide to meditating for sleep
Meditation for sleep is an effective way to help improve your sleep quality and duration. To get started, here are the steps you should follow:
- Find a comfortable spot: Choose a location where you can sit or lay down comfortably while still allowing yourself to relax. This can be your bedroom, living room, or even an outdoor space.
- Start your meditation: Take a few minutes to calm your body and mind. Avoid any distractions such as sounds or thoughts and simply be.
- Focus on your breath: Close your eyes, take a few slow deep breaths and focus on your breath. Doing this helps to achieve mindfulness and stay in the present moment.
- Use guided imagery: Visualize calming images that make you feel relaxed. It can be a tropical beach, a meadow, or even a beautiful mountain peak.
- Scan your body: Starting from your toes, gently scan each body part one by one and recognize any tension or tightness within your body. Take the time to acknowledge these feelings and allow them to dissipate with each breath.
- End your session: When you are ready to end your session, slowly move your body, stretch any tight muscles and open your eyes. Then slowly come back to the present moment and continue with your day.
“Mindfulness meditation can help individuals address cognitive arousal (the racing mind) that often interferes with sleep. By promoting present moment awareness and acceptance, meditation helps reduce nighttime mental activation.”
Dr. Jason Ong, Clinical Psychologist and Associate Professor of Neurology
Harvard Medical School studies dhow that practicing meditation for 20 minutes a day helps you develop a healthy sleep routine and improves your quality of rest.
Tips for making meditation a part of your nightly routine
Develop an attitude of gratitude: Before starting your meditation session, focus on the things and people that you are grateful for in your life. This will help to put you in a better mental state, which will have an immediate impact on your sleep quality.
Get comfortable: Make sure you are wearing comfortable clothing when you meditate and that your posture is also comfortable. You can sit or lay down. The aim is for you to be as comfortable as possible before beginning your session.
Build a routine: Consistency is key when it comes to meditation. Aim to meditate at the same time every day, even if it is just for a few minutes at first. Over time, you will be able to go longer and longer. The recommended length of time to gain the benefits of meditation for sleep is 20 minutes per day.
Set realistic goals: As you are beginning your meditation practice, don’t expect to go for long periods of time straight away. Start with small goals, such as 5 minutes, then increase the time to 20 minutes over time.
Have patience: Meditation is a skill that takes time to develop. Be patient with yourself and don’t give up too soon. Over time, you will learn the techniques that work best for you.
“Consistent meditation practice is linked to better self-regulation and stress management, which, in turn, translates into improved sleep patterns. It’s a powerful tool for reducing the mental clutter that often keeps us awake at night.”
Dr. David S. Black, Associate Professor at the University of Southern California
By following these tips and making meditation a part of your routine, your sleep quality will improve, and you will gain the full benefits of meditation for sleep.
If technology appeals, then Yours App, DeepVision or the Core Meditation Trainer may be exactly what you need. These apps and devices can help you relieve anxiety and develop healthy sleep, as you learn ground-breaking breathing techniques. They help you achieve mindfulness through content tailored exclusively for the user.
PinA Simple Body Scan Guided Meditation For Sleep
If you want to experience the benefits of meditation for sleep, here is a simple guided meditation, provided as downloadable audio and a script, that you can try before bedtime:
- Find a comfortable position in your bed or on a chair. You can lie down or sit up, as long as you feel relaxed and supported.
- Close your eyes and take a few deep breaths. Inhale through your nose and exhale through your mouth. Feel your chest and belly rise and fall with each breath.
- Bring your attention to your feet. Notice any sensations in your toes, heels, arches, and ankles. Imagine that you are breathing in relaxation and breathing out tension from your feet. Repeat this for a few moments.
- Move your attention to your lower legs. Notice any sensations in your calves, shins, knees, and thighs. Imagine that you are breathing in relaxation and breathing out tension from your lower legs. Repeat this for a few moments.
- Move your attention to your upper legs. Notice any sensations in your hips, buttocks, groin, and pelvis. Imagine that you are breathing in relaxation and breathing out tension from your upper legs. Repeat this for a few moments.
- Move your attention to your lower back. Notice any sensations in your spine, muscles, nerves, and organs. Imagine that you are breathing in relaxation and breathing out tension from your lower back. Repeat this for a few moments.
- Move your attention to your upper back. Notice any sensations in your shoulders, shoulder blades, ribs, chest, and heart. Imagine that you are breathing in relaxation and breathing out tension from your upper back. Repeat this for a few moments.
- Move your attention to your arms. Notice any sensations in your fingers, palms, wrists, elbows, forearms, and upper arms. Imagine that you are breathing in relaxation and breathing out tension from your arms. Repeat this for a few moments.
- Move your attention to your neck. Notice any sensations in your throat, jaw, ears, and head. Imagine that you are breathing in relaxation and breathing out tension from your neck. Repeat this for a few moments.
- Move your attention to your face. Notice any sensations in your eyes, nose, mouth, cheeks, forehead, and scalp. Imagine that you are breathing in relaxation and breathing out tension from your face. Repeat this for a few moments.
- Now bring your attention to your whole body. Feel the weight of your body on the bed or chair. Feel the warmth of the blanket or sheet on your skin. Feel the softness of the pillow or cushion under your head. Feel the gentle rise and fall of your breath.
- Say to yourself silently or aloud: “I am relaxed. I am calm. I am ready to sleep.”
- Let go of any thoughts or worries that may arise in your mind. Just focus on the sensation of breathing and the feeling of relaxation in your body.
The Benefits of Meditation Summary and FAQ.
The key takeaway is that meditation provides many benefits when it comes to sleep. Not only does it help to reduce stress and provide the methods to achieve deep relaxation, but it can also help with sleeping disorders such as insomnia.
By implementing meditation techniques into your nightly routine, such as the guided meditation body scan or mindfulness breathing, you can improve your overall quality of sleep. It is important to keep in mind that it will take time and practice to see results.
The most important thing is to stay consistent and have patience with yourself. Once you’ve developed a regular meditation practice, you’ll be able to enjoy the many benefits of meditation for sleep and for your overall health and wellbeing.
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How does meditation help in sleeping?
Meditation can significantly improve sleep quality by promoting relaxation and reducing stress. By focusing on the breath or a specific mantra, you can quiet your mind, which helps lower anxiety levels and creates a sense of calm. This relaxation response can lead to a decrease in heart rate and blood pressure, preparing the body for sleep. Additionally, regular meditation practice can help establish a more consistent sleep routine, making it easier to fall asleep and stay asleep throughout the night.
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Does sleep meditation actually work?
Yes, sleep meditation is effective. Research indicates that it can help reduce insomnia symptoms, improve sleep quality, and decrease the time it takes to fall asleep. By encouraging relaxation and mindfulness, sleep meditation can help quiet racing thoughts and promote a more restful state.
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Do you still get the benefits of meditation if you fall asleep?
Yes, you can still receive benefits of meditation for sleep even if you fall asleep during the practice. The relaxation and mindfulness techniques help reduce stress and anxiety, which carry over into your sleep. Falling asleep while meditating may indicate that your body needed rest, and the calming effects of meditation can enhance the quality of your sleep.
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What meditation simulates sleep?
Meditation techniques that simulate sleep often focus on relaxation and gentle guidance to help the mind and body transition into a restful state. Guided meditation is a form of meditation were you listen to a narrator who leads you through a calming visualization or relaxation process, which can help ease you into sleep.
References
- 1Using the relaxation response to reduce stress
- 2Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep DisturbancesA Randomized Clinical Trial
- 3The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials.
- 4Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances
- 5The effect of mindfulness meditation on sleep quality: a systematic review and meta‐analysis of randomized controlled trials
- 6Effectiveness of Mantra-Based Meditation on Mental Health: A Systematic Review and Meta-Analysis
