We all know how important sleep is, but that doesn’t mean it’s easy to access. When our minds are running wild with our to-do lists, recounting what happened that day, or planning for the next, falling and staying asleep can be challenging. Losing sleep over, well, losing sleep? Using meditation, guided imagery, or even meditations for sleep music may help you fall asleep quicker and wake up feeling better. Best of all, these approaches are free—and medication-free—insomnia treatments.
How Can I Meditate to Sleep?
Not getting enough sleep can affect all aspects of your life—from your mood to your health to your productivity. Having a regular meditation practice, even if you meditate in the morning, can help improve your quality of sleep as it helps regulate your nervous system.
While different types of meditation may support your sleep cycle, you may also choose a meditation for sleep that’s specifically designed as an approach to insomnia treatment. This can include using a guided meditation for sleep or even sleep meditation music.
What is Sleep Meditation?
Sleep meditation is the process of using meditation to improve sleep—whether that’s falling asleep more quickly, sleeping better throughout the night, or both. Given that there are many approaches to meditating in bed, you may want to experiment and see what works for you to lull you into a deep state of sleep.
For example, you may want to seek out guided sleep meditations which specifically guide you to relax your body into sleep or turn on meditation music for sleep which can help you calm your mind as you try to drop into rest. There are even sleep meditations for kids if your little ones need some sleep support.
9 Meditations for Sleep to Try When You Can’t Fall Asleep
Whether it’s through mindfulness meditation, a body scan, or some gentle movement, finding the right guided meditation for sleep will help you move out of your day and into a peaceful night’s slumber. Research shows that 20 minutes of meditation is equal to four to five hours of deep sleep, so combining the two is a match made in heaven. Here are some meditations to help make that a reality.
1. Explore a Mindfulness Meditation
This class offers an introduction to mindfulness meditation and then provides a 37-minute meditation to help relax your nervous system.
2. Practice Gentle Movement With Yin Yoga
Yin Yoga is a gentle, slow form of yoga that may help you relax and unwind before bed. This 18-minute practice is a moving meditation to explore to set you up for a restful night of sleep.
3. Clear Your Mind of Your To-Do List
This class provides an introduction to how to get better sleep and then provides four bedtime meditations for you to experiment with. One of the guided sleep meditations is called “There is nothing you have to do,” an important reminder to help you ease your way out of your day.
4. Try a Countdown Meditation
This class offers eight different meditations to try for sleep, one of them being a countdown meditation, a “simple technique where you’re just going to imagine yourself drifting down into a beautiful place that’s very relaxing, very peaceful, very serene,” teacher Joseph Drumheller explains.
5. Move Past Insomnia
If you’re looking for a guided sleep meditation for insomnia, look no further than this class. Teacher Kevin Kockot offers a 25-minute guided meditation for sleep, helping you to drift off with ease and wake up feeling refreshed.
6. Practice Restorative Yoga
Restorative yoga is like a supportive nap. With the guidance of the teacher, you’ll explore different positions that help your body relax and unwind. After this guided, restful yoga class, you’ll be ready to sleep in no time.
7. Sink Into a Mountain Visualization
This class offers seven guided sleep meditations to choose from, including a mountain visualization. If you find nature to be a calming place, this meditation may be for you—helping you to move out of your thoughts and connect with something more relaxing.
8. Practice Square Breathing
Sometimes regulating your nervous system and setting yourself up for deep sleep is as simple as focusing on your breath. In this course, teacher Morgan McKusick guides you through several simple breathing techniques, including square breathing. Once you nail this practice, you’ll be able to use it in bed (or anywhere!) to access calm and ease.
9. Explore a Body Scan
This comprehensive class helps you explore building a meditation practice. In Lesson 3, you’ll find a guided body scan, a peaceful way to bring presence and relaxation into your body, helping you to melt away tension and fall asleep more quickly.
Meditate Your Way to Good Sleep!
Mindfulness Meditation | Deep Sleep & Healing for Tough Times