Meditation for Sleep

Trouble falling asleep? Learn more about the benefits of meditation before bedtime.

Mindful meditation practice involves focusing on your breath to bring your mind’s attention to the present to help you break the flow of everyday thoughts and stressors. This is a perfect way to loosen muscles, alleviate mental turmoil and generate positive energy in preparation for sleep.

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It has been said that an hour of meditation is worth eight hours of sleep. That may seem like a lot, but the benefits of intentional rest to your mind and body are no joke – multiple scientific studies support that even ten minutes of meditation can be just as effective as taking an hour nap.

To meditate to sleep, ensure your environment is quiet and dark. Get comfortable in a lying position and close your eyes. Focus on your breathing. Whenever a thought pops up, refocus your attention on your breathing. If you have trouble focusing, we recommend putting on a guided sleep meditation from an app like Youtube, Calm, or Headspace.

Falling asleep during meditation is a good thing. When you fall asleep during meditation, you allow your body to relax completely.

Changes in routine, lifestyle, diet, and exercise can affect your sleep. If your sleep meditations aren’t working anymore, there are a few things you can do. The first is to acknowledge your emotions and let go of expectations. Even if you don’t fall asleep, sleep meditations provide many important benefits to your mind and body. Then, explore the many guided sleep meditations available for free on apps like Youtube and Calm to see what works best for you.

Meditation improves your ability to fall asleep by increasing your melatonin while reducing your heart rate and blood pressure. Meditation activates the parts of your brain that control sleep, making it a beneficial habit to add to your nighttime routine.

The best position for lying in bed is the savasana position or ‘corpse pose.’ When lying on your mattress, lie so your spine is straight, your legs are hip-distance apart, and your hands are sprawled out with palms up. Then, relax your entire body,  including your face. Focus on your breathing and continue to refocus for as long as you want. Start with short meditations (3 – 5 minutes) and gradually increase the length of time in each session.