For many adults, stress and anxiety can make falling asleep a nightly struggle. Practicing meditation, such as a body scan, may support better sleep quality. Below are three meditation methods to try before bed.

If you find it hard to drift off at night, you’re far from alone. Between 35% and 50% of adults globally report symptoms of insomnia on a regular basis.

Meditation may be a useful tool in your sleep toolkit. This form of relaxation helps quiet both body and mind, encouraging a sense of peace. When practiced before sleep, meditation can ease insomnia by fostering a state of calm.

Read on to explore three types of meditation that may promote better rest. We’ll also review their benefits and any potential downsides.

Getting Started with Meditation

Meditation is a straightforward practice that you can do almost anywhere. It doesn’t require any special equipment—just a few minutes of your time.

Developing a regular meditation routine can take some time and patience. However, with consistency, the benefits become more noticeable.

Here’s a simple guide to begin meditating:

• Choose a quiet, peaceful place. You can either sit or lie down—whatever feels best for you. Lying down may be especially helpful before bed.

• Gently close your eyes and take slow, deep breaths. Focus on the rhythm of your breathing.

• If your thoughts wander, calmly bring your attention back to your breath.

When using meditation to improve sleep, be kind to yourself—it’s a learning process. Begin with 3 to 5 minutes each night, then gradually build up to 15–20 minutes. It takes practice to learn how to still your mind.

Let’s break down three effective meditation methods for bedtime.

1. Mindfulness Meditation

Mindfulness meditation emphasizes being present and fully aware. It involves noticing your breath, your body, and your current mental state.

When thoughts or feelings arise, simply acknowledge them without judgment and return your focus to the present moment.

How to Practice Mindfulness Meditation

• Eliminate distractions—turn off your phone if possible. Get comfortable lying down.

• Begin by focusing on your breath. Try inhaling for a count of 10, holding your breath for 10 seconds, then exhaling for another 10. Do this five times.

• Scan your body for tension. When you find a tight spot, intentionally relax that area.

• Each time your mind wanders, gently guide it back to your breath.

2. Guided Meditation

Guided meditation is led by someone else, often through audio recordings. The guide may direct your breathing, lead you through relaxation, or encourage visualization of calming scenes. This practice is sometimes called “guided imagery.”

To use this technique at night, you can listen to a recorded session using:

• Meditation-focused podcasts

• Meditation apps or websites

• Streaming platforms like Spotify

• Digital or physical resources from your local library

How to Do Guided Meditation

• Choose a recording you like. If using your phone, dim the screen.

• Press play and lie down in bed, breathing slowly and deeply.

• Focus entirely on the guide’s voice. If your thoughts drift, gently refocus on the instructions.

3. Body Scan Meditation

This meditation style involves mentally scanning your body, focusing on how each part feels. By becoming more aware of physical sensations such as discomfort or tension, you can release stress and invite calm, helping you transition into sleep.

How to Practice Body Scan Meditation

• Remove distractions from your room. Lie down and close your eyes.

• Breathe slowly and notice how your body feels against the bed.

• Bring attention to your face—relax your jaw, eyes, and facial muscles.

• Move your focus down your body: shoulders, arms, hands, chest, stomach, back, hips, legs, and feet.

• Take note of any sensations. If your mind wanders, gently bring it back to your body.

• If desired, reverse the process and scan from your feet back up to your head.

How Meditation Can Support Better Sleep

When you meditate, your body begins to go through changes that mirror the early stages of sleep. These physiological shifts make it easier to fall and stay asleep.

A 2018 meta-analysis of 18 studies found that mindfulness-based meditation significantly improved sleep quality—even several months after the intervention ended.

Meditation may help promote sleep by:

• Increasing melatonin (a hormone that regulates sleep)

• Boosting serotonin (a melatonin precursor)

• Slowing heart rate

• Lowering blood pressure

• Engaging areas of the brain involved in sleep regulation

These effects help prepare the body for rest, reducing both mental and physical tension.

Additional Benefits of Meditation

Improved sleep is just one of many benefits linked to regular meditation. Other potential advantages include:

• A more balanced mood

• Stress relief

• Reduced anxiety

• Enhanced concentration

• Better memory and cognitive performance

• Support in quitting smoking

• Pain management

• Lower blood pressure

• Improved heart function

• Reduced inflammation

Are There Any Risks to Meditation?

For most people, meditation is a safe and low-risk activity. However, individuals with a history of mental health issues may experience rare side effects, such as:

• Heightened anxiety

• A sense of detachment (depersonalization)

• Feeling disconnected from reality (derealization)

• Dizziness

• Strong emotional reactions or mood swings

These reactions are uncommon. Still, if you’re concerned, it’s wise to consult a healthcare professional before beginning a meditation practice.

Final Thoughts

For many, sleep doesn’t come easily. Racing thoughts and stress can keep your mind too active to rest. Fortunately, research suggests that meditation helps calm the mind and may support deeper, more restorative sleep.

That said, meditation is most effective when combined with healthy sleep habits. Stick to a consistent sleep schedule, limit screen time before bed, and create a sleep-friendly environment that’s dark, cool, and quiet. Avoid caffeine and heavy meals in the evening.

With practice and patience, meditation can become a powerful part of your bedtime routine.