Best Sleep Meditations for Sublime & Restorative Nights

Are you getting your recommended seven to nine hours of sleep a night? If not, you aren’t alone.

Sleep deprivation is a global public health issue. It affects people of all ages and demographics and is associated with obesity, diabetes, cardiovascular disease, and mental health problems like anxiety and depression (Walker, 2018).

Sleep meditation is a natural method for combating the busy mind and restlessness that can cause problems dropping off at night. It is also a useful standby for those who awaken early and need help to settle back into sleep (North, 2020).

This article explores the evidence behind sleep meditation, why it works, and how to integrate it into a bedtime routine.

Before you continue, we thought you might like to download our three Mindfulness Exercises for free. These science-based, comprehensive exercises will help you cultivate a sense of inner peace throughout your daily life and give you the tools to enhance the mindfulness of your clients, students, or employees.

Delving Into the Tranquility of Sleep Meditation

Sleep meditation is a guided meditation practice designed to calm a busy mind and relax the body to help practitioners fall asleep more easily and achieve restful, restorative sleep (North, 2020).

It’s a natural intervention that can be integrated into a bedtime routine using headphones or speakers, as preferred.

Sleep meditation usually includes several elements to promote relaxation, including:

• Guiding narration by a calm voice accompanied by soothing music and nature sounds
• Progressive muscle relaxation
• Breathing exercises
• Visualization
• Mindful body scan

These elements of sleep meditation are examined in more detail in the section on techniques below.

Sleep meditation differs from other types of meditation because it has a specific objective: sleep. However, many regular meditation practices view sleepiness as an obstacle or hindrance to be overcome.

Also, waking meditation practices are typically more concerned with aligning to the present moment, clearing the mind, and letting go of goals altogether. Some types of meditation that focus on an object of attention, like a candle, mantra, or binaural beats, also aim to improve concentration by enhancing alertness.

However, sleep meditation is designed to help practitioners wind down and rest, then fall asleep and remain asleep.

Can Meditation Improve Sleep Quality? A Look at the Research

Geographic disparities in sleep deprivation may exist largely due to culturally defined attitudes to sleep. Topping the charts of the sleep-deprived are Japan, the United States, South Korea, and the United Kingdom due to a combination of long working hours, the high use of electronic devices, and the high value placed on productivity (Armstrong, 2016; dataSpring, 2022; Marshall, 2024; Ryall, 2024; Walker, 2018).

Fortunately, it is possible for meditation practices of all kinds to improve sleep quality due to their effects on the brain, mind, body, and emotions (Pickett et al., 2022; Walker, 2018).

While there are many different types of meditation, the key to experiencing the benefits of each is regular practice, even if it’s just 10 minutes a day (Jamil et al., 2023).

Here’s a summary of the most recent research findings that support this claim.

The effects of meditation on the brain

There’s a growing corpus of research on the effects of meditation on the brain and nervous system (Jamil et al., 2023).

Firstly, regular meditation practice reduces default mode network (DMN) activity (Garrison et al., 2015). Just as the term suggests, the DMN refers to the type of activity your brain defaults to when at rest and is associated with introspective thought, daydreaming, and rumination.

Many of those who struggle to drop off to sleep battle with an overactive DMN, which causes anxiety and stress. For example, lying in bed worrying about not being able to get to sleep creates a feedback loop that stimulates increased vigilance (like clock watching) and wakefulness. Regular meditation can disrupt this process.

Meditation also enhances gamma-aminobutyric acid (GABA) and cortisol levels, reducing nervous system activity and promoting relaxation, which supports better sleep (Krishnakumar et al., 2015).

Regular meditation also causes neuroplastic changes in areas of the brain associated with attention, self-awareness, and sensory processing (Jamil et al., 2023). All these changes improve the brain’s ability to manage stress and maintain the equilibrium essential for rest.

The effects of meditation on cognition

The effects of meditation on the brain and nervous system also have a positive impact on cognition and the mind.

Regular meditation enhances focus and clarity and reduces rumination on the past and future by cultivating present-moment awareness (Krishnakumar et al., 2015). Less worry may lead to better sleep.

The effects of meditation on the body

Guided meditations that include progressive muscle relaxation, breathing exercises, and body scanning techniques reduce physical tension and increase ease and comfort (Jamil et al., 2023).

This, in turn, lowers heart rate and blood pressure by activating the parasympathetic (rest-and-digest) nervous system, promoting a state of relaxation and readiness for sleep (Jamil et al., 2023).

The effects of meditation on emotions

Regular meditation practice also improves emotional regulation (Krishnakumar et al., 2015), reduces anxiety and depression (Pickett et al., 2022), and enhances positive emotions like joy, compassion, and gratitude (Jamil et al., 2023). This can help to manage stress and make it easier to fall asleep and stay asleep.

The effects of regular meditation practice on the brain, cognition, body, and emotions can lead to higher quality and deeper sleep, fewer awakenings during the night, and the deep physical and mental restoration crucial for mental health and wellbeing.

Is it for everyone?

While sleep meditation can be highly beneficial, some people may face challenges, as meditation increases awareness of thoughts, feelings, sensations, and breathing. This could increase anxiety or stress, making it harder to fall asleep in some cases (Lomas et al., 2015).

Also, the stimulation of listening to a guided meditation at bedtime may increase alertness in some people, making their mind more active rather than more relaxed (Schlosser et al., 2019).

Meditation can also bring unresolved emotions to the surface (Cebolla et al., 2017; Schlosser et al., 2019). While this can be helpful in the long term if a practitioner has the necessary self-regulation skills or support from a counselor or therapist, in the short term, this can be uncomfortable and distressing.

Meditation is not a panacea for sleep problems and should be approached with caution if a client has problems processing emotions or has a history of severe trauma (Cebolla et al., 2017).

If in doubt, your client can try a short practice of no more than 10 or 20 minutes, then review their experience. Some may benefit more from progressive muscle relaxation or breathing exercises to help them relax rather than guided meditations (Lee et al., 2021).

Sleep meditation practices should always be combined with other sleep hygiene practices to ensure optimal benefits. These include a comfortable bed, clean bedding, a cool room temperature no higher than 64°F (18°C), quiet, and darkness (Walker, 2018).

5 Techniques & Common Practices

Now that we’ve covered the benefits of regular meditation practices on sleep, let’s explore some of the sleep meditation techniques in more detail. As mentioned above, sleep meditation usually includes several elements to promote relaxation.

1. Guided meditation

Sleep meditation is often guided by an external narrator with a soothing voice accompanied by calming music and/or nature sounds like birdsong, rainfall, or ocean waves crashing on the shore.

One study of the effects of guided meditation during laparoscopic surgery indicated that it could reduce anxiety, improve sleep quality, and alleviate postoperative pain (Lu et al., 2022).

Even brief sessions of chair-based guided meditation in an office setting have been shown to elicit a relaxation response, contributing to overall wellbeing (Melville et al., 2012).

2. Progressive muscle relaxation

Progressive muscle relaxation (PMR) consists of tensing the muscles throughout the body and then relaxing them. This helps release bodily tension and establishes physical comfort.

One study found that PMR improved the sleep quality of stressed college students. The relaxation of muscles neutralizes negative thoughts and emotions, which are often associated with poor sleep (Roozbahani et al., 2018).

3. Breathing exercises

Sleep meditation includes breathing exercises such as deep breathing, diaphragmatic breathing, and 4-7-8 breathing, which aim to activate the parasympathetic nervous system’s relaxation response.

One study found that mindful breathing combined with other exercises improved sleep quality and daytime alertness in those with insomnia (Su et al., 2021). Another study found that paced breathing exercises practiced before sleep improved sleep quality by accelerating sleep onset, reducing awakenings, and increasing quality sleep (Tsai et al., 2015).

4. Visualization

Guided sleep meditation sometimes uses visualization to engage the mind in soothing mental imagery that instills a sense of calm, such as walking through nature to a peaceful place, like a forest or beach.

Some clients may struggle to visualize, but if a client has strong visualization skills, research demonstrates that calming visualizations enhance the relaxation response and improve sleep (Aldahadha & Bani Mustafa, 2022; Han et al., 2024).

5. Mindful body scan

Sleep meditation practices often guide the practitioner through a mindful body scan to deepen awareness of discomfort, release tension, and promote rest. Research studies have found that mindful body scans can effectively improve sleep quality by promoting relaxation, reducing stress, and minimizing other sleep disturbances (Klatt et al., 2019; Pickett et al., 2022).

These 5 techniques combined

These five elements of sleep meditation combined into one practice create a very powerful evidence-based intervention that activates a practitioner’s relaxation response, regulates the nervous system, releases bodily tension, and calms a busy mind.

3 Best Guided Sleep Meditations

Now that we’ve clarified the scientific evidence base supporting the efficacy of sleep meditation, here are the three best guided sleep meditations I’ve found on YouTube. As somebody who struggles with sleep, I’ve tested each recommended sleep meditation to assess the techniques used and their effects.

It’s also a good idea to read the comments for other users’ feedback. An extra tip: Download the meditation first to avoid being woken up by ads.

1. The Honest Guys Guided Sleep Meditation Talkdown for Insomnia and Relaxation (Male Voice)

This free meditation combines four of the techniques outlined above. There is no visualization included, so this will work well for those who find mental imagery challenging.

The “talkdown” has an almost hypnotic quality and is set to background music. It guides the listener through deep breathing and progressive muscle relaxation, before replacing the music with the calming sounds of ocean waves.

The meditation then provides a gentle, mindful body scan to the sound of the ocean. The narrator fades away to a full 15 minutes of lapping waves. I’d give this sleep meditation five stars and recommend it to anyone struggling to drop off. There is also a free, downloadable MP3 track.

2. Great Meditation: Guided 20-Minute Sleep Meditation (Female Voice)

This sleep meditation combines mindfulness of the body and breath with shamanic visualization.

First, the listener is guided by a soothing female voice that narrates the listener through a mindful body scan to encourage deep relaxation, taking each part of the body in turn.

Next, a guided visualization of a grounding walk invites the listener into a lush, glowing forest. Gentle attention is drawn to the breath as a source of nourishment that relaxes and replenishes the body, floating through the forest trails lined with warm, inviting beds made of natural materials. The listener is guided to get into one of the beds and melt into oneness with the forest.

Finally, a soothing companion animal visits the listener, who is guided to connect with their animal by breathing from the heart, before merging with nature into light.

As the voice lasts for the full 20 minutes, I found this more stimulating than the Honest Guys meditation, but very relaxing. I decided to finish with some sleep meditation music (see below) to finally drift off.

3. Goodful: 10-Minute Meditation for Sleep (Male Voice)

This is ideal for beginners wanting to try a short introduction to sleep meditation. The male narrator is backed by background music designed to relax the listener, who is guided through a mindful body scan. The breath is used to help release physical tension before focusing on the breath as an anchor while setting a positive intention for sleep.

The combined effect helps settle the listener while they are gently guided into gratitude for pleasant aspects of their day as they drift off to sleep. This could be especially helpful for those who struggle with negative thoughts and rumination at bedtime.

Sleep Meditation Music for Calm Nights

If your client finds listening to a narrator too stimulating or struggles with visualization or breathwork, then sleep meditation music may be more beneficial.

1. Healing Music Channel: 432Hz Whole Body Healing Sleep: Deep Restoration for Body, Mind, and Spirit, Eliminate Stress.

This sleep music is based on solfeggio frequencies that are used in sound healing therapies. It can also be used for general relaxation.

2. Nu Meditation Music: Deep Sleep Music. Fall Asleep Immediately. Melatonin Release

This sleep meditation music is especially for those who benefit from soothing sounds throughout the night. It is over 11 hours long and claims to stimulate the release of melatonin — the sleep hormone that helps us drift off and stay asleep.

3. The Relaxed Guy: 3 Hours of Gentle Night Rain, Rain Sounds for Sleeping. Dark Screen to Beat insomnia, Relax, Study

Finally, for those who find music and screen visuals too stimulating, try this dark screen video of gentle night rain sounds to get cozy, relax, and settle down to sleep. This is also great for blocking out distractions and focusing on writing and studying.

5 Mindfulness & Self-Awareness Worksheets

As mentioned above, mindfulness practices to manage stress also support relaxation and the ability to let go of thinking and wind down at the end of the day (Su et al., 2021).

The following worksheets guide you through practices that help activate the parasympathetic nervous system’s rest-and-digest response. Practicing mindfulness during the day can rest a busy mind, enhance daytime alertness, and support restorative sleep (Mosley, 2023; Walker, 2018).

1. The Anchor Breathing worksheet provides a short, seven-step mindful breathing practice that uses awareness of the breath to ground and center you anytime you need it.
2. The Three Steps to Deep Breathing worksheet introduces your client to three types of deep breathing while lying down. The exercises focus on breathing deeply using three different areas of the trunk: the abdomen, chest, and shoulders. It is good for promoting relaxation and reducing stress.
3. The 3-Step Mindfulness Worksheet guides the practitioner through the three stages of mindful awareness to enhance alignment with the present moment. This practice can be done anywhere at any time to reduce stress and cultivate a more resourceful state.
4. The Five Senses Worksheet is our version of a sensory mindfulness practice that grounds the practitioner in their five senses and aims to reduce anxiety.
5. The FLARE for Anxiety and Fear worksheet uses mindfulness and self-compassion to lean into and accept anxiety rather than struggle with it. Accepting our feelings helps us build emotional regulation skills that are required to manage stress.

Resources From PositivePsychology.com

PositivePsychology.com has further resources to support your work with clients who struggle with sleep and associated health challenges. First, take a look at these resource-packed articles:

• Sleep Hygiene Tips: 6 Worksheets for a Healthy Night’s Rest
• 20 Sleep Hygiene Tips and Worksheets for Kids & Teenagers
• The Hidden Costs of Sleep Deprivation & Its Consequences
• The Science of Sleep: 7 Secrets for Better Wellbeing

In addition, our article Non-Sleep Deep Rest (NSDR): Exploring a World Beyond Sleep explores NSDR, a restorative technique that rests the body and mind deeply without dozing off.

If you’re looking for more science-based ways to help others enjoy the benefits of mindfulness, check out this collection of 17 validated mindfulness tools for practitioners. Use them to help others reduce stress and create positive shifts in their mental, physical, and emotional health.

A Take-Home Message

A regular meditation practice of any kind can help reduce stress, calm a busy brain, and support nervous system regulation, which is the foundation of quality sleep.

Guided sleep meditations may be especially useful for those who struggle to drop off, and sleep meditation music that includes natural sounds can block background noise and help maintain quality sleep.

However, a healthy diet, hydration, and regular exercise may also contribute to better sleep, along with a range of other sleep hygiene practices.

Skimping on sleep can have serious short- and long-term health consequences. If you find yourself sleep deprived for any reason, try establishing a bedtime routine that includes a guided sleep meditation to help you set intentions and drop off into restorative sleep.

We hope you enjoyed reading this article. Don’t forget to download our three Mindfulness Exercises for free.