What Are The Benefits Of Meditating Before Sleep?

For many of us, life in the modern day has never felt more stressful, and to be honest, it’s little wonder many of us feel like we struggle with the effects of sleep deprivation and implementing a regular sleep schedule.

From work and family to social time and finances – even if we don’t think of ourselves as naturally anxious, the constant whirlwind of life can be challenging to escape from when our heads hit the pillow at the end of the day.

So, if your brain’s always in a whizz by the time you take yourself off to bed, you might be wondering if something calming, such as meditating before sleep, could be worth a go to help you settle down and get some much-needed rest.

Outside of sleep, the benefits of meditation are well-known, but it’s not just the sole preserve of Buddhist monks and wellness gurus to do on wellness retreats. In fact, meditation is something we can all learn to do well with a little bit of practice.

Read on to learn how to meditate to sleep. Your body, mind, soul, emotions, hormone regulation, and mental health will thank you for it.

What are the benefits of meditation before sleep?

Just as meditation can help to calm our mind when we’re stressed out on a busy day, the same is true for anyone looking to settle any rushing thoughts before bed and soothe their sleep anxiety. Indeed, the main benefit of meditation before sleep is the calming sense of serenity and peace that it can create in your body – which naturally makes you more relaxed.

But why does meditation cause this soothing effect? Well, according to studies, meditation can increase the production of both serotonin and melatonin, two hormones that are intertwined with sleep and activate the parts of your brain related to the sleep processes.

Not only that, but meditation has been shown to lower your heart rate, decrease blood pressure, and relieve anxiety, all of which will focus your mind towards settling and making you mentally primed for sleep.

Meditating before sleep – how to get started

Embracing meditation to get to sleep is easy when you know how, but it can be a bit tricky to learn, especially if you’ve never tried anything similar before. This is why the very first thing we recommend is getting into good sleep habits, because creating an effective nighttime sleep routine will ensure the right foundations are in place for you to succeed. 

As well as a comfortable mattress that’s got all the essentials in terms of postural support, it’s also worth paying attention to things like room temperature and light levels. You might also want to consider banning partners and noisy kids from your rest and relaxation zone during meditation, at least until you’ve mastered the basics.

And it's true that what you wear and smell will make a world of difference to your bedroom's zen-like sense of calm: scratchy PJs and stale bedlinen are both huge no-nos.

How to meditate to sleep without stressing yourself out

Although the benefits of meditation can be totally transformative for some people, not just in terms of sleep quality but also their ability to function optimally during the day, knowing where to start and what to try can seem like a bit of a minefield.

We recommend avoiding putting too much pressure on yourself or having the expectation that meditating to sleep will miraculously transform your life overnight.

As with most things, practice makes perfect, so start small and focus on the little wins at first, with a view to gradually building up your proficiency over time.

Meditation to get to sleep - techniques to try

Now we’ve discussed some of the basics, in terms of expectations and approaches for meditating before sleep, let’s dive under the (freshly washed) duvet and get started.

Needless to say, all of our meditation techniques work best with your eyes shut, and you might find that you’ve drifted off to sleep before you even finish your meditation session:

Finding the perfect position

While you can theoretically meditate in any position, we find lying flat on your back is the best way to create a sense of balance and harmony because it’s less distracting than being on your side or front or curled up in a ball. It’s also easier to do some of the visualisation techniques we’ll be exploring, too (more on those below).

Make sure your sleeping environment is comfortable

It’s worth bearing in mind that you’ll be lying still for quite some time, so you don’t want to end up getting too cold. If you find your duvet rather heavy, consider putting a sheet over your body instead, or wearing your dressing gown. A sub-optimal body temperature will only cause you to tense up and lose focus.

Focus on slow and simple breathing

Even if you don’t get as far as full-on meditation to get to sleep, simple, deep breathing can have a wondrous effect on your body and mind. Inhale to a count of five through your nose, hold for a count of three, then exhale through your mouth to a count of seven.

This is one of the simplest preludes to meditating before sleep, but an absolute non-negotiable essential. Keep going for as long as you like and enjoy the soothing sensation that such a breathing technique can bring.

Body talk

One of the most popular meditation techniques to add a sense of calm and facilitate sleep is identifying areas of stress or tension within the body. The idea here is to zone in on knotted muscles and force your mind to make them relax, becoming aware of and in tune with the difference it makes as you go.

Start with the top of your head and work your way down to the tips of your fingers and the ends of your toes, inch by inch, centimetre by centimetre, limb by limb, digit by digit. It can be an odd sensation at first, seeing as we rarely take time to focus on our bodies in such a dedicated and systematic way, but you may be surprised how therapeutic it feels.

Adding in physical elements

Some people find they can take the benefits of meditation one step further by slowly tensing and then relaxing each and every part of their body in turn.

For example, try scrunching up your hands as hard as you possibly can for a count of five, as you take a really deep breath in, then expelling all the pent-up energy in a powerful push, exhaling every single last drop of air from your lungs at the same time. You might be surprised at the relief it brings.

Handling negative thoughts

This approach to meditation to get to sleep is all about preventing your inner monologue from getting hold of your headspace and filling it with unhelpful thoughts at bedtime. Instead, picture a safe, happy, relaxed place and encourage your senses to live or relive all that’s good about being there.

An exotic holiday you went on, a delightful meal you had, a spa treatment you’re looking forward to, a warm and snuggly lie-in you remember having with your partner or furry friend last weekend... Whatever memory or experience you choose, take time to become aware of how it looks, how it sounds, how it smells, how it tastes, and (most importantly) how it feels in the here and now.

From here, you want to find a bag or box within the scene, then calmly put any negative thoughts inside it as and when they come along. Accompany this with phrases such as ‘I do not need to deal with this now’ and ‘this can wait until later’.

Then, when you’ve finally found stillness within your mind, bury the bag or box in the ground, or shut it firmly away in a cupboard. Such a method like this can be tricky to start at first, but if you can master it, we’re sure you’ll find it comforting.

Trying visualisation

This technique for meditation to get to sleep is all about training your mind to take your body to another level, delivering an unrivalled sense of tranquillity and wellness in the process. If ever you wanted evidence about the mind-body connection or the power of positive thinking, this is it.

To start with, picture a ball of warm, pure, energised, healing light hovering above your forehead. From here, focus on how pleasant, regenerative, and restorative it feels. Give yourself plenty of time to embrace this sensation and enable it to thrive.

Then, imagine this effervescent pulsating ball of light becoming more liquid and travelling slowly down from your head into your face, spreading over the entirety of your body and engulfing you in its warmth.

Hold these thoughts for as long as you can, allowing yourself time and mental space to absorb how happy and content the sensation is.

Again, this is quite a complex meditation technique, and it might take several attempts to do, especially if your mind still needs quieting from intrusive or racing thoughts about the stresses and strains of everyday life.

Maximising the benefits of meditation before sleep

As well as adopting productive rest rituals before bed and training your mind in some of the sleep meditation techniques we’ve explored here, there are other things you can do to ensure you reap the rewards of meditating before sleep to the max.

For example, have you considered taking time off work to improve your sleep, or listening to calming music? Things like exercise and eating a healthy diet can make a world of difference, too, as can investing in a new mattress and bedframe, for effective postural support.

Get a better night’s sleep with MattressNextDay

Does sleep meditation work? Well, the evidence suggests that it certainly does for some people, but even if you don’t manage to fully master the art of meditation to get to sleep, a much better night’s slumber awaits if you adopt even just a few of the simple tactics we’ve touched upon here.

Of course, a good night’s sleep is likely going to be miles away if you don’t have a comfortable mattress or steady bed frame to support it. So, if you’re thinking of upgrading your sleeping situation, then you should take a look at our range today.

From pocket-sprung mattresses and memory foam options to double beds and king-sized models, we’ve something for everyone.