How Meditation Can Help You Sleep Better

Meditation is a simple and powerful way to calm the mind and relax the body—making it easier to fall asleep, return to sleep after waking up, and improve sleep quality over time.

You don’t have to sit cross-legged or meditate for hours to see benefits. Even a few minutes a day can make a difference.

Meditation helps by:

  • Reducing stress and anxiety that can keep you awake

  • Lowering heart rate and blood pressure

  • Training the mind to gently let go of thoughts, instead of following them

  • Creating a sense of calm and control at bedtime

There are many ways to meditate, but here are a few simple ones to try:

  • Mindful breathing
    Sit or lie quietly. Focus on your breath as it goes in and out. If your mind wanders, gently bring it back to the breath.

  • Body awareness
    Scan your body slowly from head to toe, noticing any areas of tension without trying to change them.

Try a Short Mindfulness Meditation
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Video: Meditation to Help You Sleep Better

  • Loving-kindness meditation
    Silently repeat kind phrases like “May I be calm. May I be safe. May I sleep well.” You can also direct these wishes to others.

You don’t have to “clear your mind.” That’s a myth. Just notice your thoughts without getting caught up in them. With practice, meditation becomes easier—and more effective.

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