WELLBEING GUIDE
Meditation for Sleep
Winding down the body and mind before bed
A busy mind at bedtime is one of the most common reasons for poor sleep. Relaxation, breathing and meditation can be part of a calmer evening routine.
Can meditation support better sleep?
It may. In a 2015 randomized clinical trial, older adults with moderate sleep problems who learned mindfulness meditation reported better sleep quality than those given sleep-hygiene education. Slow breathing and relaxation before bed can help the body wind down. Persistent insomnia should be checked by a doctor, as it can have medical causes.
A 10-minute bedtime routine
- Screens off 30 minutes before bed, and dim the lights.
- Gentle stretch for two minutes to release the neck, shoulders and back.
- Slow breathing: in for four, out for six, for three to five minutes.
- Body scan: lying down, move your attention slowly from your toes to your head, relaxing each area.
- Let thoughts pass: if your mind wanders to tomorrow, note it and come back to the breath.
Habits that support sleep
Regular sleep and wake times, daylight in the morning, less caffeine after midday and a cool, dark room all help. A daytime meditation practice may also reduce the build-up of stress that keeps the mind active at night. See meditation for stress.
What research shows
Besides the 2015 trial, reviews of slow-breathing research describe calming effects on the nervous system that may support relaxation before sleep. Evidence is still developing, and results vary between people. See our research summary.
नींद के लिए ध्यान कैसे करें?
सोने से पहले स्क्रीन बंद करें, कुछ मिनट धीमी सांस लें (चार गिनती में सांस लें, छह गिनती में छोड़ें) और लेटकर पैरों से सिर तक शरीर के हर हिस्से को ढीला छोड़ें। अगर नींद की समस्या लंबे समय तक रहे, तो डॉक्टर से ज़रूर मिलें।
Sources
- Black DS, et al. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances: a randomized clinical trial. JAMA Internal Medicine, 2015.
- Zaccaro A, et al. How breath-control can change your life: a systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 2018.
- National Center for Complementary and Integrative Health (U.S. NIH). Meditation and Mindfulness: What You Need To Know.
FREQUENTLY ASKED QUESTIONS
Can I meditate lying down before sleep?
Yes. A lying-down body scan or slow breathing is a good way to relax before sleep. Falling asleep during it is fine.
Is meditation a treatment for insomnia?
No. It may support better sleep, but ongoing insomnia should be discussed with a doctor, who may recommend proven treatments.
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