meditate in bed for sleep

How to Meditate in Bed: Meditation for an Amazing Night’s Sleep

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Key Takeaway Points

  • Good quality seep is essential for physical and mental wellbeing.
  • Poor quality sleep is primarily caused by stress.
  • Mindfulness meditation has been proven effective in improving sleep quality.
  • Meditation can be done before bed to help with insomnia
  • Meditation in bed is perfect to get back to seep in the middle of the night.
  • Try one of the featured mindfulness meditations to get started

Agood night’s sleep, every night, is essential for our overall health and well-being. But sometimes, it can be hard to get to sleep. If you’re looking for a way to get a better night’s sleep, try meditation. Meditation has been shown to be an effective way to reduce stress and promote relaxation. One of the best times to meditate is at night before heading to sleep in order to get a good night’s sleep, or meditate in bed if you find yourself tossing and turning.

There are a few reasons why meditation at night can be especially effective for both helping you to fall asleep, and also helping you to stay asleep. First, it can help to clear your mind of any racing thoughts or worries that might be keeping you up at night. Second, it can help to relax your body and prepare it for deep sleep. And finally, it can help to ease any anxiety or tension you may be feeling about the next day.

If you’re new to meditation, there’s no need to worry. It’s actually quite simple to do, and there are a number of different ways to either meditate in bed or before you lie down.

Causes of Lack of Sleep at Night

While there are many reasons that lack of sleep at night might occur it could be due to stress, anxiety, depression, a physical issue like pain, an uncomfortable sleeping environment, or or even a medical condition.

One of the most common reasons is stress. When you’re stressed out about something, it’s hard to relax, let alone get good quality sleep. This can actually have a snowball effect as well. The more you can’t sleep, the more stressed you’ll be, which will make it harder to get to sleep, and before you know it you end up having trouble sleeping every night!

Does Meditation Help With Sleep

If you’re having trouble sleeping, you should try meditation. You can meditate either before bed, or even meditate in bed. Meditation can help quiet the mind and ease stress and anxiety. Many people use meditation to sleep better at night. It’s an easy way to get the relaxation and stress relief that you need. And, because it helps you relax, it also helps you get to sleep faster.

Is Meditation for Sleep Effective

You may be wondering how meditation could help you get to sleep faster and get better quality deep sleep. Research has found that regular meditation can help people fall asleep faster, sleep more soundly, and feel less sleepy during the day.

Mindfulness meditation in particular helps you get into a deep state of relaxation that helps when trying to go to sleep. It slows the heart rate and allows you to wind down by letting your thoughts slow. Both a relaxed calm body, and mind are essential for a good night’s sleep.

Studies have also shown that mindfulness meditation can be as effective as sleep medication in improving sleep quality.

Benefits of Meditating in Bed

If you’re having trouble with the quality of your sleep, waking up in the middle of the night tossing and turning, meditating in bed can be a huge help. Those times when you wake up in the middle of the night staring at the ceiling, you can use meditation to get back to sleep.

Benefits of Meditating Before Bed

If you’re battling insomnia and you just can’t seem to get to seep in the first place, try meditation before sleep. If you meditate before you head off to bed, not only will you be able to get to sleep faster, but you’ll also wake up feeling more refreshed. You’ll be able to get a better night’s sleep so you won’t feel tired the next day or need that afternoon cup of coffee to perk yourself up.

free meditation for focus

How to Meditate in Bed

If you’re new to meditation, it’s easy to get started. Just find a comfortable place to sit or lie down, close your eyes, take several deep breaths, and focus on your breath as you inhale and exhale.

Starting a meditation practice doesn’t have to be complicated. You can meditate anywhere and anytime. Just find a quiet place, close your eyes, focus on your breath, and be still for 10 minutes or longer.

If you’re looking for specific mindfulness exercises for sleep see the exercises below for ideas on how to meditate in bed.

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Mindfulness Meditation Exercises for Sleep

What kind of meditation works best for sleep? The best type of sleep meditation is the kind that works best for you. Different people have different preferences. Below is a list of mindfulness meditation techniques you can try. All of them promote a deep state of relaxation.

meditate in bed

Mindfulness Meditation

Mindfulness meditation is one of the most effective forms of meditation to help you sleep. Mindfulness is a form of meditation that brings your awareness to the present moment, and it has been proven to help people get to sleep faster.

Mindful Breathing

Breath awareness is a powerful tool to help you sleep. Mindful breathing involves focusing on your breath. You inhale and exhale deeply, and focus all your attention on the feeling of your breath, without trying to change it in any way.

Visualization Meditation

You can also use visualization to meditate. This is the practice of creating a vivid picture in your mind. You can visualize anything you want, but it’s helpful to visualize something that makes you feel calm and happy.


Sometimes, it’s hard to stay focused on your breath or on a particular image. It can help to have something to count to help you focus your attention. You can count up, or down, or synchronize your counting with your breath.

Mental Noting

Noting is a way of focusing your attention by naming or labeling thoughts as they pop up. It can be used in conjunction with any other meditation technique, and it can be useful to help keep your focus. You simply label your thoughts and experience as you have them.

Guided Meditation for Sleep

You can find a guided sleep meditation recording to meet your needs. Guided meditations are generally the most popular because they give you a set structure to follow. If you have never meditated before, or if you find yourself becoming distracted easily, a guided meditation can be very helpful.

Body Scan Meditation

A body scan meditation is a form of mindfulness, where you focus on different parts of your body. The classic body scan meditation involves starting at your head and moving down to your toes, but you can do it any way you like. This helps to bring awareness and calm to your body and mind.

Shabad Kriya

A shabad kriya is practiced in Kundalini Yoga. This practice focuses on repeating the mantra Sa-Ta-Na-Ma to yourself over and over again, as well as incorporating a particular breathing pattern. This combination of a breathing exercise and mantra can be incredibly powerful and very effective for clearing your mind and allowing you to relax.

Set a Meditation Nighttime Routine

In order to help you get a good nights sleep every night, its helpful to set up a regular night time routine. This can be as simple or complex as you like. It all depends on what works best for you.

Some people find that just setting up a nightly routine of going through the same steps helps them to relax and unwind at night. Others prefer to have an extensive nighttime routine which includes a number of different steps. You can lie down and listen to soothing music as you focus on your breath. Or practice positive affirmations at night. You could also use mindfulness techniques when you’re falling asleep.

Regardless of the type of routine that you decide to create, it can be very helpful for helping you wind down at night and sleep better.

What to Expect When Trying Meditation to Sleep

Meditation can take some getting used to. There are a number of different techniques above that you can try. It’s important to find one that works for you. Once you get used to the technique, it will become easier every night.

It is also important to be patient with yourself. If you can’t get to sleep right away, don’t give up. It may take some time to get used to the meditation technique that you try.

Meditation is about learning to relax and calm your mind. It may take some time for you to feel comfortable doing it. Keep trying and you’ll find that your anxiety will fade away and you’ll drift off into deep sleep.

Try It For Yourself

If you want to try meditation for a good night’s sleep, it’s easy to get started. Find a comfortable position in bed, close your eyes, and focus on your breath. Let your mind wander as you breathe deeply and slowly. You may find that you fall asleep before you finish your meditation!

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FREE 5-Minute Audio

FREE Meditation for Focus & Clarity

Lets be honest, the harder you try to stop thinking the more thoughts keep rushing into your head. Learn how to calm your busy mind and racing thoughts with this easy FREE Guided Meditation for Focus & Clarity.

Download Your FREE Guided Meditation

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Andrea Andres
Andrea AndresRegistered Yoga Instructor | Certified Breathwork Coach
Welcome, I’m Andrea, and I help overworked busy people recover from physical and mental stress, and avoid burnout using evidence-based yoga, breathwork, and meditation techniques.
free 5 minute guided meditation for focus & clarity


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