If you have difficulty falling asleep at night, you are not alone. Approximately 35-50% of persons globally have insomnia symptoms.Many individuals have difficulties sleeping due to stress. Stress may produce worry and tension, making it difficult to fall asleep. Stress may sometimes exacerbate pre-existing sleep difficulties.

Meditation may improve your sleep. As a relaxation method, it may calm the mind and body while promoting inner peace. Meditation, when practiced before bedtime, may help alleviate insomnia and sleep problems by boosting general tranquilly.

Continue reading to learn about the many forms of meditation for sleep and how to meditate to get better sleep. We will also consider the advantages and potential hazards.

How can meditation help with sleep? 

Meditation Before Sleep: Achieve Deep Sleep

When you meditate, you experience a number of physiological changes. These alterations induce sleep by altering various bodily systems.

A 2015 study published in JAMA Internal Medicine Trusted Source examined the effects of mindfulness meditation on 49 persons with moderate sleep difficulties. Participants were randomly allocated to 6 weeks of meditation or sleep hygiene instruction. After the trial, the meditation group reported reduced sleeplessness and weariness throughout the day.

Meditation, according to the experts, seems to be beneficial in a variety of ways. Stress and anxiety are common causes of sleep disorders, but meditation might help you relax more effectively. It also enhances autonomic nervous system regulation, reducing the ease with which you are woken.

How to meditate

Meditation is a simple practice that may be done anywhere at any time. You do not require any special tools or equipment. In truth, you simply need a few minutes.

However, developing a meditation regimen requires practice. Making time for meditation increases your chances of reaping the advantages.

Here are the fundamental stages for meditation:

  1. Find a quiet area. Sit or lie down, depending on what feels most comfortable. Lying down is preferable at bedtime.
  2. Close your eyes and breathe slowly. Inhale and exhale deeply. Focus on your breathing.
  3. If a thought pops up, let it go and refocus on your breathing.

Be gentle with yourself when trying meditation for sleep. A meditation practice is just that—a practice. Begin by meditating for three to five minutes before bedtime. Over time, gradually extend the duration to 15 to 20 minutes. Learning to calm your thoughts will take time.

Let's have a look at some particular meditation methods that work well for sleep and how to use them.

Guided meditation

Guided meditation is when another person walks you through each phase of the meditation. They may ask you to breathe or relax your body in a certain manner. Alternatively, they may ask you to picture visuals or noises. This approach is often referred to as guided visualization.

At bedtime, consider listening to a guided meditation audio recording. Here's where you'll discover recordings:

  • meditation podcasts
  • meditation apps and websites
  • online streaming services, like Spotify
  • your local library

While the exact steps may vary from source to source, the following step-by-step instructions provide a general overview of how to do guided meditation.

Body scan meditation

Body scan meditation involves focusing on each component of your body. The purpose is to raise your awareness of bodily feelings, such as tension and discomfort. The process of focussing encourages relaxation, which may aid in sleep.