3 Ways to Meditate for Better Sleep

For many adults, factors like stress can lead to sleeping difficulty. Meditation, like a body scan, may help improve sleep. Here are three ways to practice.

If you have trouble falling asleep at night, you’re not alone. About 35% to 50% of adults worldwide regularly experience insomnia symptoms.

Meditation may help you sleep better. As a relaxation technique, it can quiet the mind and body while enhancing inner peace. When done before bedtime, meditation may help reduce insomnia and sleep troubles by promoting overall calmness.

Read on to learn about the different types of meditation and how to meditate for improved sleep. We’ll also look at the benefits and possible risks.

How to meditate

Meditation is a simple practice that you can do anywhere, anytime. You don’t need special tools or equipment. In fact, the only thing you need is a few minutes.

However, establishing a meditation routine takes practice. By making time for meditation, you’ll be more likely to enjoy its benefits.

Here are the basic steps of meditation:

Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down may be preferable at bedtime. Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.If a thought pops up, let it go and refocus on your breathing.

As you try meditation for sleep, be patient with yourself. A meditation practice is just that — a practice. Start by meditating for 3 to 5 minutes before bed. Over time, slowly increase the time to 15 to 20 minutes. It’ll take time to learn how to quiet your mind.

Let’s look at specific meditation techniques that tend to work well for sleep and how to do each one.

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1. Mindfulness meditation

Mindfulness meditation involves focusing on the present. It’s done by increasing your awareness of your consciousness, breathing, and body.

If you notice a thought or emotion, simply observe it. Then let it pass without judging yourself.

How to do mindfulness meditationRemove all distractions from your room, including your phone, if possible. Lie down in a comfortable position.Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Repeat five times.Notice your breath and body. If a body part feels tight, consciously relax it.When a thought comes up, slowly return your focus to just your breathing.

2. Guided meditation

Guided meditation is when another person leads you through each step of meditation. They may instruct you to breathe or relax your body in a certain way. Or, they might have you visualize images or sounds. This technique is also known as guided imagery.

At bedtime, you could listen to a recording of a guided meditation. Here’s where you can find recordings:

meditation podcastsmeditation apps and websitesonline streaming services, like Spotifyyour local library

While the exact steps may vary from source to source, the following step-by-step instructions provide a general overview of how to do guided meditation.

How to do guided meditationPick a recording. Dim the light of your phone or device you’re using to listen to the guided meditation. Start the recording. Lie down in bed and breathe deeply and slowly.Focus on the person’s voice. If your mind wanders, slowly return your attention to the recording.

3. Body scan meditation

In body scan meditation, you focus on each part of your body. The goal is to increase awareness of your physical sensations, including tension and pain. The act of focusing promotes relaxation, which can help you sleep.

How to do body scan meditationRemove all distractions from your room, including your phone, if possible. Lie down in a comfortable position.Close your eyes and breathe slowly. Notice the weight of your body on the bed.Focus on your face. Soften your jaw, eyes, and facial muscles. Move to your neck and shoulders. Try to relax them.Continue down your body, moving to your arms and fingers. Continue to your stomach, back, hips, legs, and feet. Notice how each part feels. If your mind wanders, slowly shift your focus back to your body. If you like, you can repeat in the opposite direction, from your feet to your head.

How can meditation help with sleep?

When you meditate, a variety of physiological changes occur. These changes initiate sleep by influencing specific processes in your body.

In a 2018 meta-analysis of 18 trials, the researchers found moderate evidence that mindfulness meditation interventions significantly improved sleep quality, even at 5- to 12-month follow-ups.

According to the researchers, meditation has a calming effect on the body. It can decrease ruminative thoughts and emotional reactivity, which, when combined, may aid sleep.

Meditation may also:

increase melatonin (the sleep hormone)increase serotonin (precursor of melatonin)reduce heart ratedecrease blood pressureactivate parts of the brain that control sleep

Your body experiences similar changes in the early stages of sleep. As a result, meditation can promote sleep by initiating these changes.

Other benefits of meditation 

Better sleep is just one benefit of meditation. When done regularly, meditation can also:

improve your moodrelieve stressreduce anxietyincrease focusimprove cognitionreduce tobacco cravings improve your pain responsemanage high blood pressureimprove heart healthreduce inflammation

Are there any risks?

In general, meditation is a low risk practice. It’s typically considered safe for most people.

But if you have a history of mental illness, meditation may worsen or trigger unwanted side effects. This may include:

increased anxietydepersonalizationderealizationdizzinessintense mood changes

These side effects are rare. However, if you’re concerned about the possibility of these side effects, it’s best to talk with your doctor before trying meditation.

Takeaway

Sleep can be elusive and difficult for many people. Stress and an overactive mind can often prevent good quality sleep. Research has shown that meditation can calm the mind and help promote better quality sleep.

And remember, while meditation can improve your sleep, it doesn’t replace good sleep hygiene. This includes following a regular sleep schedule, turning off electronics, keeping your bedroom cool, quiet, and dark, and avoiding caffeine and heavy meals before bed.