Can Sleep Meditation Make Your Night More Restful?

Getting enough quality sleep can sometimes be challenging, whether you’re having trouble falling asleep, struggling to stay asleep, or living with a sleep disorder like insomnia. Over time, not sleeping well may raise the risk of high blood pressure, obesity, heart disease, and stroke. 

Poor sleep may also negatively affect the immune system and contribute to mental illnesses like depression and anxiety. 

With these risks in mind, some people may turn to meditation, a practice that generally aims to relax the mind and center the body. A wide range of meditations may be performed at bedtime, including mindfulness meditation, qigong, tai chi, and yoga. Still, meditation may not always be enough to resolve sleep difficulties. It can be important to consult your doctor if you continue to experience trouble sleeping, and working with a therapist may also be helpful.

Take the first step toward a better night’s sleep

Explore your symptoms with a therapist

Exploring sleep meditation

The Cambridge Dictionary defines meditation as “the act of giving your attention to only one thing, either as a religious activity or as a way of becoming calm and relaxed.” Meditation can take a wide range of forms, depending on its goal. Common reasons people practice meditation may include building a greater sense of calm, developing mind-body awareness, reducing stress, and managing emotions. 

Some people may also practice meditation to relax their mind and body before sleep. According to the Sleep Foundation, several types of meditation may be helpful before bed. These include the following:

• Mindfulness meditation: The goal of mindfulness meditation is generally to focus on the present moment, allowing thoughts and feelings to pass without judging them. This often involves concentrating on the breath or other physical sensations. Mindfulness meditation can be practiced alone, but some people may prefer to listen to a guided meditation to help them maintain focus. 
• Yoga: Yoga can be seen as a form of gentle movement that emphasizes building awareness of the body. Yoga typically involves moving through different poses, often while focusing on the breath. This may promote a sense of mindfulness. 
• Tai chi: Sometimes called “moving meditation,” tai chi is an ancient martial art that generally uses slow, gentle movements to center the body and mind. Tai chi is typically a low-impact activity, which may make it accessible for people of different ages and fitness levels. Tai chi may be practiced alone or in group classes. 
• Qigong: Qigong is a practice similar to tai chi that usually aims to improve well-being by optimizing the flow of energy within the body. Qigong normally emphasizes controlled breathing patterns, mindfulness, and visualization. Although qigong may involve movement, it may also be practiced passively. 

While these forms of meditation are not necessarily exclusive to bedtime, they may all be practiced before going to bed. 

Can sleep meditation lead to more restful sleep?

Meditation and its effects on sleep are the subject of ongoing study. That said, research suggests that meditation before bed may improve sleep quality and make it easier to fall asleep. 

In a 2020 analysis, researchers analyzed data from 18 studies of over 1,600 people. They found that mindfulness meditation could improve sleep quality in people with disturbed sleep. They also found that at a five- to 12-month follow-up, the effects of mindfulness meditation on sleep were similar to those of evidence-based sleep treatments. 

A different analysis from 2023 looked at data from 16 studies on the effects of tai chi on sleep. They found that practicing tai chi could significantly improve sleep quality. Tai chi was also found to increase overall sleep time.

Finally, a 2022 analysis looked at data on over 1,100 people from 13 different studies of health qigong. Researchers concluded that health qigong may improve sleep quality among both healthy adults and those living with illnesses. 

Studies like these suggest that different forms of meditation can improve sleep. That said, more research may be needed. 

Beyond meditation: Tips for better sleep

If you’re struggling to sleep well or fall asleep, meditation may be a useful tool to help you prepare for bed. However, meditation alone may not always be enough. Practicing good sleep hygiene tends to involve more than just relaxing the body and mind. If you find that meditation alone isn’t improving your sleep, it may also help to:

• Keep your sleeping environment cool and dark
• Avoid screens for at least an hour before bed
• Limit your use of caffeine and nicotine after noon
• Get up and go to bed at the same time every day, including on weekends
• Eat dinner earlier in the evening
• Use your bed only for sleep and sex
• Avoid naps late in the day

If you consistently struggle to get enough quality sleep, or you’ve been diagnosed with a sleep disorder like insomnia, sleepwalking, or sleep apnea, you might want to talk to a professional. Your doctor may prescribe medication to help you sleep better. They may also refer you to a sleep specialist to further investigate your symptoms. 

Take the first step toward a better night’s sleep

Explore your symptoms with a therapist

Depending on the cause of your sleep problems, your doctor may also recommend therapy. Working with a therapist may be a way to address any underlying mental illnesses that might be affecting your sleep, like depression or anxiety. If you’re living with insomnia, you may also benefit from a specially designed form of therapy called CBT-I. Based on cognitive behavioral therapy (CBT), CBT-I usually focuses on developing better sleep habits and adopting more helpful thoughts and beliefs about sleep. 

According to the Sleep Foundation, up to 80% of people with primary insomnia (insomnia without another cause) may benefit from CBT-I. 

That said, therapies like CBT-I may not always be accessible. According to a 2023 report from Mental Health America, most U.S. adults with an unmet mental healthcare need didn’t receive care due to the cost. 

Platforms like BetterHelp offer online therapy starting at $65 per week, which may be more affordable than traditional in-person therapy without insurance. 

Research suggests that online therapy for sleep challenges may be as helpful as face-to-face therapy. In one study from 2021, 65 adults with insomnia received six sessions of CBT-I, either in person or using telemedicine. The in-person group and the telehealth group generally saw similar improvements in their symptoms.