Millions of adults struggle with sleep problems. The American Sleep Association estimates that 50 to 70 million adults in the U.S. have a sleep disorder.
If you have trouble falling asleep or staying asleep, guided meditation for sleep could help. This technique uses verbal instruction to help you relax and create the conditions for sleep.
The goal of guided meditation isn’t to force sleep. Instead, it’s to relax your body and slow down your mind. Guided sleep meditation can help to:
- Improve sleep quality
- Reduce insomnia
- Lower stress and anxiety
This article explores some of the best guided meditation options for sleep, and how you can incorporate them into your nightly routine.
Understanding sleep meditation techniques
Meditation may seem intimidating, but it doesn’t have to be. You can make meditation as simple or as complex as you want it to be. When it comes to sleep meditation, there are some core principles to keep in mind.
Core principles of sleep meditation
- Focus on breathing. Focusing on your breath can calm your nervous system. Take some time to practice focused breathing to relax.
- Body scan. A body scan involves mentally scanning your body to find and release tension, as highlighted in this 10 minute body scan meditation script. You can relax different muscle groups as you mentally move through your body.
- Visualization. Visualization involves creating mental images of peaceful scenes to encourage relaxation. Picture yourself in a peaceful place to help yourself relax.
Popular types of guided meditations
Guided meditations can help you focus and direct your thoughts and energy. Here are a few of the most popular types of guided meditations for sleep:
- Gratitude meditations. Gratitude meditations encourage you to focus on the things you’re thankful for, which can promote positive emotions. Gratitude meditation can help you manifest anything with gratitude.
- Sleep stories. Sleep stories are narratives that are designed to lull you to sleep. They help distract you from racing thoughts.
- ASMR. ASMR, or autonomous sensory meridian response, uses gentle sounds to promote relaxation; some research explores the potential of specific frequencies, such as whether 2 Hz frequency is the key to better sleep. ASMR uses more than 100 triggers to help you sleep.
How to practice guided sleep meditation
Ready to give it a try? Here’s a step-by-step guide to get the most out of your guided sleep meditation practice:
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Create a conducive sleep environment. Make sure your room is dark, quiet, and comfortable. Keep your bedroom cool and quiet. And be sure you’re practicing good sleep hygiene—going to bed and waking up at about the same time every day.
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Find a comfortable position. You can lie down in bed or sit comfortably in a chair—whatever helps you relax. You may want to close your eyes.
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Choose a meditation based on your needs. There are tons of guided meditations out there, with different lengths, voices, and styles. Try out a few different ones until you find one that works for you.
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Incorporate meditation into your bedtime routine. Make guided sleep meditations part of your nightly habits. Consider creating a calming bedtime ritual that could include a warm bath, a cup of herbal tea, and 10-20 minutes of guided meditation.
Top guided meditation resources and platforms
Ready to try guided meditation for sleep? Here are some resources you can check out, including some of the best meditation music apps for sleep and anxiety.
Meditation apps
Headspace
Headspace is one of the most popular meditation apps available. It’s known for its beginner-friendly courses and sleepcasts (audio experiences designed to lull you to sleep).
Pros: Great for beginners, good variety of meditations, and the sleepcasts are unique.
Cons: You’ll need a subscription to unlock everything.
Calm
Calm is another popular app that’s well-known for its sleep stories, relaxing music, and nature sounds. Many people find the sleep stories especially helpful for drifting off.
Pros: Lots of different kinds of content to explore.
Cons: You have to subscribe to get the full experience.
Insight Timer
Insight Timer is a free app with a massive library of guided meditations from all sorts of teachers. This is a great option if you don’t want to pay for a subscription.
Pros: It’s free!
Cons: Because anyone can upload content, the quality can be inconsistent.
Other online resources
Spotify
Spotify has tons of playlists dedicated to sleep meditations. Just search for “guided meditation for sleep,” and you’ll find plenty of options.
Pros: Most people already have Spotify and can easily access this content.
Cons: The quality can vary a lot.
YouTube
YouTube is another platform with tons of free guided meditations. Again, just search for “guided meditation for sleep,” and you’ll find more content than you know what to do with.
Pros: Free and easily accessible.
Cons: You might have to watch ads.
Comparison of features and pricing
| App Name | Key Features | Pricing | Pros | Cons |
|---|---|---|---|---|
| Headspace | Beginner courses, sleepcasts | Subscription | Beginner-friendly | Subscription required |
| Calm | Sleep stories, nature sounds | Subscription | Wide variety of content | Subscription required |
| Insight Timer | Large library of meditations | Free (with optional subscription) | Large selection of free content | Quality can vary |
| Spotify | Sleep meditation playlists | Free (with ads) or Subscription | Easily accessible | Quality can vary |
| YouTube | Numerous guided meditations | Free (with ads) | Free and easily accessible | Ad-supported |
Specific Guided Meditation Examples
If you’re new to guided meditation, you might not know where to start. Here are some common types of guided meditations that can help you fall asleep faster and sleep more soundly.
Deep Sleep Guided Meditation
Description: This type of meditation focuses on deep breathing and other relaxation techniques.
Benefits: A deep sleep meditation is designed to help you fall into a deep, restful sleep.
Sleep Stories
Description: Sleep stories are soothing stories that can help distract you from everyday worries.
Benefits: Sleep stories can be particularly helpful if you tend to lie awake with racing thoughts.
Body Scan Meditation
Description: In a body scan meditation, you slowly bring your attention to different parts of your body.
Benefits: A body scan meditation can help you release tension and relax.
Gratitude Meditation
Description: In a gratitude meditation, you focus your attention on the positive aspects of your life.
Benefits: Gratitude meditations can reduce stress and promote positive emotions, making it easier to drift off to sleep.
No matter which type of guided meditation you choose, consistency is key. Try to meditate at the same time each night to help your body and mind wind down and prepare for sleep.
Frequently Asked Questions
Is guided sleep meditation good?
Yes, guided sleep meditation can be highly beneficial. It helps calm the mind, reduce stress and anxiety, and promote relaxation, all of which are conducive to falling asleep more easily and improving sleep quality. It’s a gentle and effective way to transition from a busy day to a restful night.
What is the best thing to listen to to fall asleep fast?
The “best” thing is subjective, but generally, calming and monotonous sounds are effective. Options include guided sleep meditations, nature sounds (like rain or ocean waves), white noise, brown noise, ASMR recordings, or ambient music. Avoid stimulating content that might keep you awake, such as upbeat music or engaging podcasts.
Which meditation is good for sleep?
Several meditation techniques are particularly effective for sleep. Body scan meditations, where you focus on different parts of your body, can release tension. Breath awareness meditations help regulate your breathing and calm the nervous system. Visualization meditations, where you imagine peaceful scenes, can also promote relaxation. Any meditation that promotes relaxation and mindfulness can be helpful.
Is it OK to fall asleep during guided meditation?
Absolutely! In fact, falling asleep during guided meditation is a common and perfectly acceptable outcome, especially when the goal is to improve sleep. The intention is to relax and let go, so if you drift off, consider it a sign that the meditation is working. If you find yourself consistently falling asleep too quickly and missing the meditation’s benefits, you might try meditating in a slightly more upright position.
In Summary
Guided sleep meditations are a gentle way to improve your sleep quality, dial down your stress, and ease insomnia. There are many guided meditations to choose from, so experiment with different techniques until you find one that works for you.
The key to seeing real improvement is consistency. Try incorporating guided meditation into your nightly routine. Even 10 or 15 minutes a night can make a difference in how rested you feel.
Remember that guided meditation is a tool that can help you get better sleep, but it may not solve all your sleep problems. If you’re still struggling to fall asleep or stay asleep, talk with a healthcare professional about other options.