Meditation Helps You Sleep Better
March 28, 2023 at 10:00 AM
by 29 Intentions

Get comfortable.

  • Find a comfortable position. You can sit in a chair or on the floor, but it's probably best if you lie down for this meditation. Make sure that your arms and legs are relaxed, and try not to tense up any muscles in your body as much as possible.*
  • Relax your mind by letting go of all thoughts in your head--don't try too hard at this! Just let them pass by without lingering on them or judging yourself for having them.*

If there are distractions around you (like noise), try not to focus on them; instead, just focus on relaxing yourself more deeply until they no longer bother you.*

Pick a focal point.

Pick a focal point.

Pick something that you can see in your mind's eye. A candle, a star, a flower, a tree or cloud--anything that is not moving and not too bright or dark.

Close your eyes.

  • Close your eyes.
  • Relax. Don't worry about falling asleep, and don't try to force it to happen. Just focus on relaxing as much as possible for the next few minutes, and let your body do what it needs to do naturally.
  • Don't worry about how long this meditation will take; just set aside however much time is convenient for you (even 5 minutes would be great!). The important thing is not how long you're meditating but that you do it regularly so that eventually sleep becomes easier and more natural for both mind and body alike!

Let go of distractions.

  • Turn off the TV and put away your phone.
  • Get into a comfortable position, whether it's sitting or lying down. Try to avoid lying down on your back if you have trouble falling asleep because it can increase snoring and apnea symptoms.
  • Focus on your breathing: breathe in through the nose and out through the mouth, counting each breath until you reach 10 (or however many breaths feel natural).
  • Try to clear your mind of all thoughts as best as possible; if one pops up, repeat "thinking" silently three times before returning focus on breathing again

Focus on your breath.

When you're trying to fall asleep, it's tempting to focus on the things that are keeping you awake. But if you can't sleep, it might help to try focusing instead on something that will help calm and relax your mind. Focusing on your breath is one way of doing this--it helps keep the thoughts from racing through your head and also helps keep them from being too negative or anxious-feeling.

To focus on your breath:

  • Breathe in through your nose (or mouth) as long as possible without taking another breath; then exhale slowly through pursed lips or open mouth for about twice as long as it took for the inhale. Repeat this cycle until it feels natural for how long each inhale takes, which may vary depending on how much air is available at any given time!

Use a journal to help you relax.

If you've been struggling to fall asleep, try writing in a journal before bed. Journaling can help you relax and get in touch with your emotions by giving you an outlet for them. It's also a great way to solve problems as well as find solutions for issues that have been bothering you for some time.

Journaling isn't something that everyone does, but if it sounds like something worth trying then give it a shot! There are no rules when it comes to journaling--you can write whatever comes into your head at any given moment of the day or night (or both). If this idea appeals more than meditation or yoga classes do then give yourself permission not only say yes but also follow through with whatever plan works best for getting better sleep tonight!


The first step to a better night's sleep is to focus on your breathing. Use this time to clear your mind of any thoughts, worries and stress that might be keeping you from resting easily.

  • Breathe in through the nose and out through the mouth. Try breathing deeply and slowly; it will help relax and calm down your body.
  • Count each breath as it comes in and goes out: Inhale for 4 seconds, hold 2 seconds, exhale for another 4 seconds (or however long feels right).

Make a list of things that you are grateful for.

The simple act of writing down the things you are grateful for can have a profound effect on your mental health, including helping you sleep better. A study published in the Journal of Psychosomatic Research found that participants who wrote down three things they were grateful for every day experienced less negative emotions and greater life satisfaction than those who did not do this exercise. In addition, other studies have shown that writing down what makes you happy can reduce stress levels and increase overall happiness.

In order to use a gratitude list to get better sleep at night, try writing down five things each morning before starting your day or right before bedtime so that they're fresh in your mind when it comes time to go to sleep--and remember: there's no wrong way! If all else fails and nothing comes naturally at first (or ever), try keeping an ongoing list containing everything from small gestures done by others around town ("The cashier was friendly") up through larger achievements like graduating college or landing your first job out of school."

Take your time.

Meditation is not a race. You can meditate for as long as you want, and that's okay. If you only have 10 minutes to spare, then take those 10 minutes and do your best with them. If you have 2 hours to spare, then go ahead and use those two hours! Meditation isn't about how long or short your meditation session is; it's about taking care of yourself by doing something good for your mind and body in whatever way works best for YOU.

Meditation is an effective way to improve your sleep

Meditation helps you relax and clear your mind, which can make it easier for you to fall asleep at night. It's also a great way to relax after a stressful day, so meditation can be especially beneficial if you have trouble sleeping due to anxiety or stress in general.

I hope that you've found this article helpful. If you have any questions about meditation, please feel free to leave them in the comments below! I'd also love to hear from anyone who's tried this technique before and has some feedback on how well it worked for you!

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