Getting enough sleep is critical for good health, and meditation can help you achieve deeper and more restful sleep. Oftentimes, insomnia and other sleep problems result from stress and worry. Using meditation to reduce these feelings can improve your overall quality of sleep, according to one study.
Guided meditation for sleep can be a simple, yet effective way to achieve a healthy night’s rest. Many of these meditations focus on mindfulness strategies that calm the mind and body, reducing ruminating thoughts and anxiety.
Some guided meditations use breathing exercises, which help regulate your breath and prepare you for sleep. This relaxation response in the body will help you drift to sleep faster and wake up feeling refreshed.
Another type of meditation aimed at sleep is mindful body scanning, which involves going through your senses and noticing the feelings you’re experiencing, one by one. This is done to help you relax and let go of the tense, stressed feelings you might have at bedtime, according to mindfulness expert David Slomka.
There are also meditation podcasts and audio recordings available for download that include sleep-focused content. These meditations are easy to listen to at bedtime and can help you fall asleep quickly.
How to Get Started with Meditation for Sleep
To get the most out of your practice, set up a quiet space and make sure you’re comfortable. If you’re using a meditation app on your phone, be sure to turn the screen off before you go to bed.