Meditation and sleep quality

If you've ever spent the night staring at the ceiling, replaying tomorrow's to-do list in your head, you're not alone. Racing thoughts and an unsettled mind are some of the most common reasons people struggle to fall or stay asleep.¹ For some, meditation has become a helpful part of their evening routine, with growing research exploring its potential to support sleep quality over time.²

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What is meditation?

Meditation is a broad term for a range of mind-body practices that involve focused attention, controlled breathing or guided awareness.³  

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How meditation relates to sleep

The mind and body don’t switch off the moment your head hits the pillow. Stress, anxiety and an overreactive mind can all interfere with the body’s ability to ease into sleep⁴ and the relationship tends to work both ways, with poor sleep making stress harder to manage.

For some people, creating a calmer mental state before bed may make it easier to drift off and stay asleep. Some people find that mindfulness-based practices support improvements in sleep onset, night wakings and overall sleep satisfaction.²

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Different ways to meditate

Mindfulness meditation

Rather than trying to clear your mind entirely, mindfulness is about noticing what's there like your thoughts, sounds and physical sensations. A simple place to start is the 5-4-3-2-1 technique: notice five things you can see (the outline of the curtains, a shadow on the wall), four things you can touch (the weight of the blanket, the cool side of the pillow), three things you can hear (your own breathing, a car passing outside), two things you can smell and one thing you can taste. It's a practical way to bring your attention into the present moment and away from the thoughts keeping you awake.⁵

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Body scan

A body scan guides your attention through different parts of the body, helping you notice and release physical tension you may not have realised you were holding. To try it, start at your toes, squeeze and hold for five to ten seconds, then release. Move to your calves and repeat, working your way up through your thighs, stomach, hands, shoulders and finally your face and forehead. By the time you reach the top, most people find their body feels noticeably heavier and more relaxed.⁶

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Breathing exercises

Slow, paced breathing can activate the body's parasympathetic nervous system, sometimes described as the "rest and digest" response.⁷ Simple techniques, such as breathing in for four counts and out for six, can be practised anywhere and require no prior experience.

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Guided meditation

For those new to meditation, guided sessions can be a good place to start. Having a voice to follow gives the mind something to anchor to, which may help interrupt the cycle of repetitive or anxious thoughts that so often get in the way of sleep.⁵

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Practical ways to incorporate meditation into your evening

If you're curious about trying meditation as part of your wind-down routine, a few simple approaches to consider:

• Start small. Even five to ten minutes before bed can be enough to begin exploring what works for you.

• Be consistent. Like most habits, the potential benefits of meditation tend to build with regular practice over time.²

• Pair it with other wind-down habits. Combining meditation with other sleep hygiene practices such as dimming lights, avoiding screens and keeping a consistent bedtime may support a more effective pre-sleep routine.⁸

• Try different approaches. Mindfulness, breathwork and body scans each feel different. It may take some experimentation to find the style that suits you.

• Avoid putting pressure on outcomes. Approaching meditation with the goal of immediately "fixing" sleep can sometimes increase the mental effort you're trying to reduce.  

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What if poor sleep persists?

Meditation can be a helpful piece of the puzzle, but it isn't a substitute for medical assessment if sleep difficulties are ongoing or starting to affect your daily life. Persistent trouble falling or staying asleep, waking unrefreshed, or feeling tired no matter how much sleep you get can all have underlying causes worth exploring.⁸

Meditation is a low-risk, accessible practice that fits easily into an evening routine and while it's not a substitute for medical treatment, it may be a worthwhile addition to the way you wind down. If sleep difficulties are persistent or affecting your day-to-day life, speaking with a healthcare professional is always the best place to start.

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References:

1. American Psychological Association. Stress and sleep. 2023.

2. Rusch HL et al. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis. Ann N Y Acad Sci. 2019.

3. National Center for Complementary and Integrative Health. Meditation and mindfulness: effectiveness and safety. 2024.

4. Kalmbach DA et al. The impact of stress on sleep. J Sleep Res. 2018.

5. Ong JC et al. A randomized controlled trial of mindfulness meditation for chronic insomnia. Sleep. 2014.

6. Black DS et al. Mindfulness meditation and improvement in sleep quality among older adults with sleep disturbances. JAMA Intern Med. 2015.

7. Jerath R et al. Physiology of long pranayamic breathing. Med Hypotheses. 2006.

8. Sleep Health Foundation (Australia). Good sleep habits. 2022.

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Disclaimer: This information is not intended to be used as medical advice or a substitute for your own practitioner's advice, nor is it intended to be used for diagnosis or treatment for any illness/disease.

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