How to Meditate Your Way to Better Sleep

Head to bed with sleep-based meditation.

Meditation can sooth you to sleep.

(Prostock-studio /

Sleep plays an important role in long-term health and wellbeing. Do you naturally drift off when your head hits the pillow at night? Or does getting a good night's sleep pose a challenge for you? If so, you’re not alone!

On average, 35 percent of adults in the US sleep less than seven hours per night, according to data from the US Center for Disease Control and Prevention.Stress can be a significant factor in disturbed sleep. From career concerns to personal issues, stress and anxiety play a key role in keeping you up at night. 

What can you do to wind down as you prepare for a great night's sleep? Meditation could be  the answer! Discover how you can turn to meditation for better sleep, health, and happiness.

The benefits of sleep meditation
A good night’s sleep has real health benefits, according to a blog on Harvard Health, including memory improvement and clarity restoration. Getting a good night's sleep is more about how well you sleep than how many hours you getā . Think quality over quantity. 

Meditating before bed prepares your body to slow down and sets you up for deep rest. As you calm your mind, let your body follow. Sleep-based meditations help you to discover new tools to relax your  mind and body,according to the meditation app Headspace. Using this guided experience, you could explore techniques that encourage natural sleep.

Rather than head to bed with a busy mind, take some time to venture inwards, let go of all that happened in your day and allow yourself to rest.

Meditation techniques for better sleep
Now that you’ve explored the benefits of sleep meditation, here are some techniques you can try for a better night's sleep.

Soothing sounds
When it’s time to catch some Zzz's, play soothing music with slow delta wave beats. You can also try guided meditations with a soothing voice-over. A 2020 study in Frontiers in Neuroscience reports that delta-wave music can promote deep restorative sleep. In this delta wave state, your mind and body can reach optimum relaxation. 

Mindful breathing 
Mindfulness meditation could enhance sleep quality and reduce insomnia, according to a blog on Harvard Health. In fact, a study published in JAMA Internal Medicine looked at older adults with sleep disturbances. 

The study consisted of  half of the participants taking a mindfulness awareness course and the other half taking a sleep education course for improving sleep habits. After six sessions, the mindfulness group reported less insomnia, fatigue, and depression.

Body awareness 
You can create body awareness through a body scan meditation, according to Healthline. To begin, lay down comfortably. Mentally scan through each part of your body, from the feet up. Notice any sensations or tensions that arise. The key is not letting yourself get distracted but embracing the present moment. The purpose of body scan meditations is to ignite relaxation, which is the not-so-hidden secret to aiding sleep. 

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