Meditation for Sleep: Exploring the Benefits

Meditation for sleep is a powerful antidote to the hectic, fast-paced lives that many of us live. Here at Still Sitting, we encourage you to start building a regular meditation practice for this very reason. But finding the right time to start your meditation practice can be difficult. So, why not try during one of the most important times of day: right before bed. Put the screens down and slow down. Take a few minutes to calm your body and mind for a restful night of sleep. 

What the Science Says about Meditation for Sleep

Restful sleep can be elusive for many people. A 2019 study found that, globally, between 35-50% of adults exhibit some insomnia symptoms. All the blue light and digital devices don’t help either. Studies have pretty conclusively found associations between screen time, blue light exposure, and poor quality sleep or less sleep. Pre-bedtime meditation can be one way to help put the screens down, focus on bedtime, and maybe even improve your sleep. 

A 2015 study from JAMA Internal Medicine looked at how mindfulness meditation affected adults with moderate sleep issues. At the end of the six-week study, the group that engaged in meditation had fewer insomnia symptoms and were overall less drowsy and fatigued during the day. Moreover, A review of 18 studies involving meditation and sleep quality published in 2019 found that meditation “can improve sleep quality in a variety of clinical populations with sleep disturbance.” Additionally, the authors state, “These findings support continued research exploring the clinical application of mindfulness meditation.”

Other Health Benefits

Beyond promoting better sleep, pre-bedtime meditation may offer an array of health benefits that contribute to overall well-being, including:

• Stress Reduction: Meditation activates the body’s relaxation response, leading to reduced cortisol levels and alleviation of stress and anxiety.
• Improved Mental Clarity: Clearing the mind before sleep helps process thoughts and emotions, leading to enhanced mental clarity and cognitive function.
• Boosting The Immune System: Regular meditation may strengthen the immune system, providing better defense against illnesses.
• Emotional Regulation: Cultivating mindfulness through meditation aids in regulating emotional stability.

Try a Simple Bedtime Meditation Routine

Whether you have plenty of meditation experience or none at all, try this short  5-minute meditation exercise as a way to help relax the mind and body before bed.

Find a Comfortable Space:

• Choose a quiet and comfortable spot in your bedroom or any calming environment.
• Sit in a relaxed position, ensuring your body feels at ease. Use a meditation cushion such as a zafu and zabuton, or meditation bench to help with posture and comfort.

Focus on Deep Breathing:

• Close your eyes and take a few deep breaths. Inhale slowly through your nose. Hold your breath for a moment. Exhale gently through your mouth.
• Repeat this deep breathing pattern for a few cycles, allowing your mind to settle.

• Body Scan:
  • Shift your attention to your body.
  • Start from the top of your head and slowly move your focus down to your toes.
  • Notice any areas of tension or discomfort, and consciously release the tension with each exhale.
• Let Go of Thoughts:
  • As thoughts arise, acknowledge them without judgment, and gently let them go.
  • Imagine them floating away like clouds in the sky.
  • If distractions occur, return to your breathing.
• Slowly Return to Awareness:
  • When you are ready, gradually bring your awareness back to the present moment.
  • Gently open your eyes and take a moment to savor the feeling of calmness.

In just a few minutes, this bedtime meditation can help ease your mind and create the perfect environment for a peaceful and restorative sleep. If you’d like more detailed meditation instructions from Still Sitting, you can read find them here.

Zzz is for Zafu

Still Sitting offers a variety of high-quality, handcrafted meditation cushions and meditation benches for everyone. We take pride in helping you find the right product to build your meditation practice:

• Zafu and Zabuton: The zafu, a round meditation cushion, elevates the hips for proper spinal alignment, while the zabuton, a rectangular mat, cushions the knees and ankles, creating a comfortable meditation space conducive to relaxation. Learn more about choosing the right zafu and choosing the right zabuton for your needs.

• Meditation Benches: For those who prefer a kneeling meditation posture, Still Sitting’s ergonomic benches support the natural alignment of the spine, reducing pressure on the legs, hips, and lower back.

Read more about wellness from Still Sitting: the benefits of deep breathing or how the sloth inspires us to slow down.

Meditation Cushions and Benches Help Make Meditation More Comfortable