Meditation for sleep

Does meditation for sleep work?

Yes, though the effect is moderate and it builds over time. A review of 18 randomized trials with 1,654 participants found that mindfulness meditation improved sleep quality more than comparison activities of the same length, and the gain held at follow-up. The authors rated this evidence as moderate. Against established sleep treatments, they found no difference, but they had low confidence in that result [1].

Here’s what that can look like in numbers. In a trial in JAMA Internal Medicine, 49 adults with an average age of 66 and moderate sleep problems attended sessions for 2 hours a week over 6 weeks, with homework. On a standard sleep quality score (the PSQI, where lower is better), the meditation group went from 10.2 to 7.4. The group taught sleep hygiene went from 10.2 to 9.1 [2].

The American Academy of Sleep Medicine counts meditation among relaxation therapies, which it conditionally recommends for chronic insomnia. Its strongest recommendation goes to cognitive behavioral therapy [3].

How meditation helps you fall asleep

For people who sleep badly, worry about sleep is often part of the problem. “I’m never going to fall asleep” creates tension, and tension keeps you awake [4]. Willpower doesn’t fix it: when your mind is busy, trying harder can make falling asleep take longer [5].

Meditation takes that job off your plate. Instead of having to fall asleep, you have one small task: follow your breath or move your attention through your body. The thoughts don’t vanish, but you get carried off by them less often. Sleep tends to arrive once you stop rushing it.

Types of meditation for bedtime

How to meditate before bed: 10 minutes in bed

1. Set up the room. Dim the lights and put your phone face down. If you’re using a recording, turn off notifications.
2. Get into your usual sleep position. No special posture needed.
3. Take a few slow breaths, letting each exhale run a little longer than the inhale.
4. Move through your body: feet, shins, knees, thighs, belly, chest, shoulders, arms, neck, face. Stay with each area for a few breaths.
5. When a thought pulls you away, come back to your body. That’s the practice, not a mistake. Expect to do it many times.
6. Don’t check whether it’s working. If you fall asleep halfway through, that’s a success.

Why meditation might not be helping

• You expect to fall asleep right away. The studies ran for weeks. Give it at least two before you decide.
• You only meditate on bad nights. A skill is easier to build while things are calm.
• You’re watching a video. A bright screen with a feed one tap away can easily pull you out of the practice.
• Tension isn’t the cause. If apnea or pain is what wakes you, meditation won’t fix that. Here are other things that can wake you at night.

Can meditation be harmful?

For most people it’s safe, though not always pleasant. A review of 83 studies found adverse effects in an average of 8.3% of participants: 3.7% in experimental studies and 33.2% in observational ones. The most common were anxiety and low mood, and they also occurred in people with no history of mental health problems [7]. If a practice makes you feel worse, stop and open your eyes. If that keeps happening, or you live with an anxiety disorder, depression or past trauma, talk it over with a specialist.

Bedtime meditations in Sleep Reset

Sleep Reset has a night audio for every day, 7–13 minutes long, that you listen to in bed. They cover the body on Day 2, dissolving thoughts on Day 3, breathing on Day 4 and deep relaxation on Day 6. You don’t need any experience: each audio guides you and explains what to do. The Intro is free, and you can play it near the top of this page. For the bigger picture, see how to fix your sleep schedule.