Sleep Meditation: 3 Ways to Better Sleep

Sleep Meditation: 3 Ways to Better Sleep

If you have difficulty falling asleep at night, some sleeping meditation techniques will help you.

Likewise, you are not alone. This is because around 35 to 50 percent of adults worldwide regularly experience symptoms of insomnia.


Likewise, for many people, difficulty falling asleep is related to stress. This is because stress can cause anxiety and tension, which makes it difficult to fall asleep. Consequently, in some cases, stress can simply aggravate existing sleep problems.


Meditation can help you sleep better. As a relaxation technique, it can calm the mind and body while increasing inner peace.


When done before bed, meditation can help reduce insomnia and sleep problems by promoting general calm.

Read on to learn about the different types of sleep meditation and how to meditate to improve sleep. In addition, we will also analyze the benefits and possible risks.

How can sleep meditation help with sleep?

When you meditate, a variety of physiological changes take place. As a result, these changes initiate sleep by influencing specific processes in your body.

For example, in a 2015 study, researchers looked at how mindful meditation affected 49 adults with moderate sleep problems. Participants were randomly assigned 6 weeks of meditation or sleep hygiene education. In summary at the end of the study, the meditation group experienced fewer symptoms of insomnia and less daytime fatigue.


According to researchers, meditation is likely to help in several ways. Sleep problems are often the result of stress and worry.

However, meditation improves your relaxation response. It also improves control of the autonomic nervous system, which reduces the ease with which you wake up.

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Meditation can also help for example:

increase melatonin (the sleep hormone)

increase serotonin (precursor to melatonin)

reduce heart rate

lower blood pressure

activate parts of the brain that control sleep

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

how to meditate

Sleep Meditation: 3 Ways to Better Sleep


Meditation is a simple practice that can be done anywhere, anytime. However, it does not need special tools or equipment. All you need is a few minutes.

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

Here are the basic steps of sleeping meditation:

Above all find a quiet area. Sit or lie down, depending on what feels most comfortable. To do sleep meditation, lying down is preferable. Mainly a few minutes before bedtime.

First, close your eyes and breathe slowly. Breathe in and out deeply. In the meantime, focus on your breathing.

Likewise, if a thought arises, let it go and refocus on your breathing.

When trying to do sleep meditation, be patient with yourself. That is, a meditation practice is precisely that – a practice. So start by meditating for 3-5 minutes before going to bed. Over time, slowly increase the time to 15 to 20 minutes. However, it will take time to learn to calm the mind.

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

Care meditation

Consciousness meditation involves focusing on the present. Most of all it is done by increasing awareness of your awareness, breathing, and body.

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

How to do mind meditation

First, remove all distractions from your room, including your phone. Above all, lie down in a comfortable position.

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Focus on your breathing. Inhale for 10 counts, then hold your breath for 10 counts. Exhale for 10 counts. Then repeat five more times.

Breathe in and tense your body. Pause, relax and exhale, which repeat five times.

Notice your breathing and your body. If a part of your body feels tight, consciously relax it.

When a thought arises, slowly go back to focusing only on your breathing.

guided meditation

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


One of the ways of sleeping meditation is to try to listen to a recording of guided meditation. This is where you can find recordings:

meditation podcasts

meditation applications and websites

online streaming services such as Spotify

your cellphone library

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

How to do a guided meditation

First, choose a recording. Turn off the light on your phone or device you are using to listen to the guided meditation.

Start recording. Afterward, lie down on the bed and breathe deeply and slowly.

Focus on the person’s voice. If your mind wanders, slowly turn your attention to the recording.

Body scan meditation

Sleep Meditation: 3 Ways to Better Sleep


In body scan meditation, it focuses on each part of the body. The goal is to increase awareness of your physical sensations, including tension and pain. To summarize, the act of concentration promotes relaxation, which can be an excellent sleep meditation technique.

How to do body scan meditation

Above all, remove all distractions from your room, including your phone. Lie down in a comfortable position.

Close your eyes and breathe slowly. Notice the weight of your body on the bed.

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Focus on your face. Smooth jaw, eyes, and facial muscles.

Move to the neck and shoulders. Relax them.

Continue down the body, moving to the arms and fingers. Continue to stomach, back, thighs, legs, and feet. Notice how each part feels.

If your mind wanders, slowly return your focus to your body. In the same way, if you want, you can repeat in the opposite direction, from feet to head.

Other Benefits of Sleep Meditation

Certainly better sleep is just one of the benefits of sleep meditation. As a result, when done regularly, meditation can also:

improve your mood

relieve stress

reduce anxiety

increase focus

improve cognition

reduce tobacco cravings

improve your pain response

control high blood pressure

improve heart health

reduce inflammation

Are there any risks of sleeping meditation?

In general, meditation is a low-risk practice. However, it is typically considered safe for most people.

But if you have a history of mental illness, meditation can make it worse or trigger unwanted side effects.

This might include for example:

increased anxiety

Depersonalization/derealization disorders


intense mood swings

However, these side effects are rare. However, if you are concerned about the possibility of these side effects, it is best to talk to your doctor before trying to meditate.

the result

Sleep can be inaccurate and difficult for many people. As a result, stress and an overactive mind can often prevent you from getting good quality sleep. However, research has shown that meditation can calm the mind and help promote better quality sleep.

And remember, while meditation can improve your sleep, it’s not a substitute for good sleep hygiene. This includes following a regular sleep schedule, turning off electronics, keeping your bedroom cool, quiet, and dark. Also, avoid caffeine and heavy meals before bedtime.

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