Does meditation help you sleep?
Yes, it may help a little. In trials, mindfulness improved sleep quality more than look-alike classes did. But if you’re still awake after about 20 minutes, the NHS says don’t lie there. Get up.
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Does meditation help you sleep?
Probably a little, if you do it regularly. The NHS says regular guided sleep meditation may improve sleep quality.
A review of 18 trials in 1,654 people backs that up. Mindfulness improved sleep quality more than look-alike classes that took the same time but taught nothing specific.
| Meditation compared with | What happened | How sure |
|---|---|---|
| Look-alike classes | Sleep quality improved more with mindfulness. | Moderate evidence |
| Proven sleep treatments | No clear difference either way. | Weak evidence |
| Lessons on sleep habits, in people around 66 | Sleep score improved more: 10.2 to 7.4, against 10.2 to 9.1. | One small trial of 49 people |
Sources: Rusch 2019; Black 2015
On that sleep score, lower is better. The trial was in older adults with moderate sleep problems, on a 6-week course, 2 hours a week plus homework. So it was a real course, not a 10-minute app.
Think of meditation as a dimmer, not an off switch. It can help you wind down, but it can’t make you sleep on command.
Your next step: pick one technique below and use it most nights.
Which sleep meditation should I try?
New to it? Start with a guided one. The NHS calls guided meditation a great place to start.
| Technique | What you do | What the NHS says |
|---|---|---|
| Guided meditation | Listen to someone and follow their suggestions. | A great place to start if you’re new. |
| 4-7-8 breathing | In through your nose for 4 seconds, hold for 7, out through your mouth for 8. Repeat 4 times. | Counting focuses your mind on your breath. |
| Muscle relaxation | Tense your muscles, then let them relax. | Helps you notice when you’re tense and when you’re relaxed. |
| A focus or mantra | Gently notice a repeated phrase, an image, a sound or your breath. | Can help focus the mind and relax the body. |
Source: NHS Every Mind Matters
Short on time? Four rounds of 4-7-8 take under 2 minutes. The NHS doesn’t set a best length, so pick one you’ll actually do.
Want a free one? The NHS has a Beditation bedtime video. It also has a sleep problems audio guide, where a doctor explains how to give yourself the best chance of a good night’s sleep.
The NHS doesn’t rank sleep apps. Start with the free ones and see what suits you.
Mindfulness isn’t for everyone. Some people find it doesn’t help or makes them feel worse.
If that’s you, try breathing or muscle relaxation. Full steps are in relaxation techniques.
How do I meditate in bed tonight?
Meditate in bed in 4 steps
- 1
Dim the screen
Playing a track? Dim or turn off your phone screen.
- 2
Get comfortable
Settle into bed the way you usually sleep.
- 3
Pick one focus
Your breath, a sound, an image or a short phrase.
- 4
Come back
When your mind wanders, gently bring it back. That is the practice.
Sources: NHS Every Mind Matters; NHS: mindfulness
Mind full of tomorrow’s jobs? Write a to-do list before bed. The NHS says writing things down can help clear your mind.
Meditation is most likely to help alongside other healthy sleep habits. Add these:
Five habits that help sleep meditation work
- Go to bed and get up at the same time every day.
- Keep your bedroom cool, dark and quiet.
- Cut down on caffeine.
- Avoid using screens in your bedroom.
- Relax for at least 1 hour before bed, with screens put away.
Sources: NHS Every Mind Matters; NHS: insomnia
Not sure when to stop coffee? See caffeine and sleep.
What if I wake up in the night?
Try a slow round of breathing, but don’t fight for sleep. The NHS says try not to force it. Resting comfortably, you may drift off naturally.
Awake in the night: the NHS 20-minute rule
- 1
Rest, don’t force it
Lie comfortably. You may fall asleep naturally.
- 2
Hide the clock
Keep clocks out of view and put your phone face down.
- 3
Up after 20 minutes
Still awake after about 20 minutes? Sit somewhere comfortable.
- 4
Back when sleepy
Read, try gentle yoga or play quiet music. Go back to bed when sleepy.
Source: NHS Every Mind Matters
That’s the 20-minute rule from the top of this page. So if a back-to-sleep track hasn’t worked by then, get up rather than start another.
Bad night? Don’t sleep in. The NHS says stick to your regular sleeping hours.
To spot patterns, keep a sleep diary.
Does sleep hypnosis or meditation for anxiety help?
Sleep hypnosis looks promising, but the studies are weak. A 2018 review looked at 24 studies of hypnosis that measured sleep.
Source: Chamine 2018
Side effects seemed uncommon. The authors call hypnosis promising but say better studies are needed.
Worry keeping you awake? The NHS says meditation can help you notice anxious thoughts and let them go, rather than act on them.
Anxious most days, not just at bedtime? For persistent anxiety, the NHS says CBT is a recommended treatment that might help.
CBT is a talking therapy that helps you change unhelpful thoughts. You can refer yourself to NHS Talking Therapies.
When to speak to a GP
Slept badly for 3 months or more? The NHS calls that long-term insomnia. A GP may offer CBT for insomnia, face to face or online.
Book an appointment if:
- Changing your sleep habits hasn’t helped your insomnia.
- You’ve had trouble sleeping for months, or it’s making daily life hard to cope with.
- Your breathing stops and starts while you sleep, you make gasping, snorting or choking noises, or you always feel very tired during the day. These can be signs of sleep apnoea.
- You need urgent help for your mental health. Call 111 and choose the mental health option, or ask for an urgent GP appointment.
- Call 999 or go to A&E if someone’s life is at risk, or you don’t feel you can keep yourself or someone else safe.
Need to talk now? Samaritans are free on 116 123.
More on the treatment in CBT for insomnia. Not sure how much you need? See how much sleep you need.