Meditation for sleep
Healthy sleep has more to do with quality of rest than quantity of hours. Sleep meditations help create the inner conditions needed for a truly restful night. Because when we settle the mind, we rest the body—and that restfulness is what makes it easier to wind down and drift off.
Meditation trains us to be less in our head and more aware of the present moment. The mind’s tendency to get caught up in thoughts is perhaps strongest at bedtime, when we suddenly stop and be still. Meditation for sleep is a specific, guided experience that offers a natural sleep aid all on its own, allowing us to let go of the day—everything that’s happened and everything that’s been said — so that we can rest the mind while simultaneously resting the body. In scientific terms, meditation helps lower the heart rate by igniting the parasympathetic nervous system and encouraging slower breathing, thereby increasing the prospect of a quality night’s sleep.
While working through a sleep-based guided meditation, you may discover new tools and techniques to help relax the body and mind and let go of the day, easing into restfulness.
DISCLAIMER: This page features general research on meditation, and any study using the Headspace app is noted as such. The Headspace science team is committed to conducting research on our product to ensure it delivers benefits to our users. While our research is in progress, it's important to note that Headspace is not intended to diagnose, treat, cure, or prevent any disease or medical condition.
The sleep deprivation epidemic
Sleep is as critical to our wellbeing as food, water or shelter. Yet, as a society, we don’t always treat it this way. Research shows that Americans lack proper sleep: Most adults function best when they sleep 7-9 hours per night, but over 40% of Americans sleep fewer than 7 hours nightly, according to a recent Gallup poll. 30% of people report difficulty falling and staying asleep at least a few times per month; 6% experience insomnia on a near-nightly basis. This problem has even birthed an entire industry: In 2014, people around the world spent $58 billion on sleep-aids, a figure projected to rise to $76.7 billion by 2019.
Some people feel pride or resilience in their ability to function well without sleep. We can see this reflected in phrases like “I’ll sleep when I’m dead” or “You snooze, you lose.” More recently, however, sleep has emerged in research and culture as an essential component of a healthy lifestyle.
What keeps people up at night?
Almost half of us are sleep deprived — but not because we don’t want to sleep. Sometimes we simply can’t fall asleep or stay asleep due to a range of biological forces and lifestyle choices. You know how it goes: You put your head on the pillow and it appears as though the mind suddenly goes into overdrive. Of course, the thoughts have been there all along; it’s just that without any distractions, you become aware of them.
Technology has also contributed to increased sleep problems: 90% of Americans use technology during the hour before bed (this includes watching tv, using cell phones, playing video games, using computers, and more). Many of us even sleep with cell phones under our pillows or next to our faces with the ringer on. Unfortunately, mindless screen and technology use is negatively associated with solid sleep: one study showed that the more devices an individual uses in a given day, the more difficulty they may have falling and staying asleep. These effects were seen mostly in people who were highly engaged with their devices throughout the day, and even more so in those who went to sleep with their phone ringers turned on (even for use as an alarm clock) or other interruptive devices nearby.
The benefits of sleep meditation
Regularly sleeping fewer than seven hours per night increases the risk of developing heart disease, diabetes, unhealthy eating habits that can lead to other chronic illnesses. Sleep deprivation can cause impairments in short and long term memory, decision making, attention, and reaction time. People who are sleep deprived also tend to make more errors at work and drive more dangerously on the road.
Increased and better sleep, on the other hand, can lower levels of stress, and improve mental clarity and memory. Improved sleep also affects our immune systems, encourages better eating habits and weight management. Better sleep has even been linked to reducing the risk of Alzheimer’s. Studies regularly connect improved sleep with providing a greater sense of wellbeing.
Why might you choose to meditate before bed? Especially if you have insomnia or difficulty falling asleep, meditation has been shown to improve the quality and efficiency of sleep, how quickly you fall asleep, and how long you can stay awake during the day. Meditating before bed can help you to fall asleep faster; once asleep, you’re likely to sleep more soundly, too.
Meditation for quality sleep — during the day
Sleep falls into a unique category in that good quality Zzzzzzzs require much more than doing a simple meditation in bed. Restful sleep largely depends on having a rested mind, and so the preparation can begin with your mindset...during the day. More often than not, our issues around sleep are rooted in our thinking processes.
Headspace’s 30-day Sleep course, for example, isn’t designed to send you to sleep in the moment; it’s designed to change your relationship with sleep. By gradually training the mind in a specific way — day by day, for a month — you gradually create an environment conducive to a good night’s rest.
It’s recommended that the 30-day Sleep course be used during the day, in conjunction with the single sleep meditation at bedtime. The course trains the mind for long-term, sustainable change; the single meditation is a specific exercise to send you to sleep.
What to expect when meditating to fall asleep
Meditation for sleep should be approached the same way we approach meditation in the daytime, gently, with a relaxed focus. When we allow the body to relax, and allow the mind to drift off, we do so in a soft, gentle way, not trying to force sleep, otherwise we encourage more thoughts and, possibly, some tension. As much as possible, allow yourself to be led by the guidance, not thinking too much about the technique or instructions.
Before you begin your sleep meditation: lie flat on your back on the bed, take a few deep breaths, and close your eyes, allowing the body to begin powering down. If you’re using a guided meditation, follow the instructions. If practicing unguided meditation, progress at your own pace. The more you practice this type of meditation, the more likely you are to build a quiet and restful mind that can sleep at ease.
Guided sleep meditations generally employ a number of different techniques
A simple meditation to aid sleep
If you wake up in the night, racing thoughts can contribute to keeping you awake. Your mind is whirring away, worrying about all kinds of things that might happen. A simple meditation based on counting the breaths can really help.
Start by scanning down through your body, looking for areas of tension and relaxation. Then begin counting your breaths, (1 for an in-breath, 2 for an out-breath, 3 for an in-breath and so on, up to 10). If your mind wanders, just bring it back to counting your breath. The idea is to step away from the worried thinking, and give your mind a different object to concentrate on for a while so you can drift back off.
Other ways to improve sleep
There is no one-off solution for good sleep. Meditation is a fantastic start but sleep hygiene, or developing habits and practices that are conducive to sleeping well on a regular basis, also matters. Some key factors for good sleep hygiene include:
Most Americans don’t sleep enough, and this can lead to fairly serious mental and physical health problems. That’s why using meditation as a tool for better, deeper, longer sleep can be a game changer, especially if you’re someone who has insomnia. When it comes to meditation for sleep, the most important thing to get you started is making an effort to meditate and to get quiet before you try to sleep; getting comfortable with and perfecting the meditation style, postures, and breath work will happen the more you do it.