Does meditation help with sleep?
Many people find it does. Meditation will not knock you out like a tablet, but it teaches your mind and body to slow down, which can make it easier to drift off and to settle again if you wake in the night. It works best as a habit built over a few weeks, and if poor sleep has dragged on, it is worth a word with your GP as well.
How meditation can help you sleep
Lying awake is often less about being awake and more about a busy mind: replaying the day, planning tomorrow, worrying about not sleeping. Meditation gives your attention somewhere gentler to rest, such as your breathing or the feel of your body on the mattress. Many people find that, with practice, the racing thoughts lose some of their grip and the body softens. The aim is not to force sleep, which tends to push it further away, but to rest quietly and let it arrive.
What a session is like
- Settling. You sit or lie comfortably and close your eyes if you wish.
- Following the breath. You notice the breath coming and going, without trying to change it.
- Wandering and returning. Your mind will drift off. Each time you notice, you gently bring it back. That noticing is the practice, not a failure.
- A body scan. For sleep, many teachers guide your attention slowly from your toes to your head, letting each part relax.
Group classes and one-to-one sessions usually last 45 to 60 minutes, and you will be given short practices to do at home.
Try something tonight
Want to try it before you book anyone? A short guided body scan or sleep meditation recording is an easy thing to put on tonight, once you are in bed.
Relaxation recordings are not medical treatment. Please only listen somewhere safe where you can relax, never while driving.
Or see someone: find meditation teachers near you
Meditation teachers are listed with the other therapists in the Practitioner directory, each with a phone number. Pick your town:
Or by what you would like help with: sleep · Also: hypnotherapists
Which kind of meditation to try
- Body scan. Slow attention through the body, popular at bedtime.
- Mindful breathing. Simple and easy to use if you wake in the night.
- Guided sleep meditations. A voice talks you through calming images, so you have less to do.
- Mindfulness courses. Usually run over several weeks, with daily home practice, and often taken by people who want a steady skill rather than a quick fix.
How long until it helps?
Some people feel more settled the first night. For most, it builds over a few weeks of regular practice, ten to twenty minutes a day. Practising in the daytime as well as at bedtime helps, because you are learning a skill, not just taking a dose. Some nights it will not work, and that is normal. Keep going gently rather than judging each night.
Roughly what does it cost?
Meditation apps and recordings are often free or low cost. A drop-in group class commonly costs from £8, and a multi-week mindfulness course commonly from £100. One-to-one sessions with a teacher are commonly from £40, and often more in big cities. Check what is included and the cancellation terms before you book.
Where it fits alongside NHS care and your GP
The NHS suggests good sleep habits first: a regular bedtime, a calm, dark room and winding down without screens. Relaxation and mindfulness fit well alongside that, and many people use them with other advice from their GP. It is not a replacement for medical care, so please don't stop or change any treatment because of it.
Please see your GP if poor sleep has lasted a few weeks, if you are very tired in the day, if you snore loudly or stop breathing in your sleep, or if low mood or anxiety is behind it. Tell your teacher too. Some people find sitting quietly brings up difficult feelings, and a good teacher will tell you if another route is better first.
More questions
Can I meditate in bed?
Yes. For sleep, lying down in bed is fine and often best. If you find you are always falling asleep during daytime practice and want to stay alert, sit upright instead.
What if my mind won't stop racing?
That is what almost everyone finds, especially at first. Meditation is not about emptying your mind but about noticing thoughts and returning to your breath, over and over.
Is meditation better than a sleep app or a recording?
Neither is better for everyone. Recordings are an easy start, and a teacher can help you adjust the practice if you get stuck or want to go deeper.
What if I wake at 3am?
Many people use slow breathing or a short body scan rather than checking the clock. If waking is frequent and leaves you exhausted, see your GP.
Can children and teenagers try it?
Many find short, simple practices calming. Look for a teacher who works with young people, and speak to your GP if sleep problems are ongoing.