Can Mindfulness and Meditation Improve Sleep?

Increasingly, practices like mindfulness and meditation, which are stress management techniques, have been shown to help people address sleep issues. How does the scientific community explain this? According to a study published in the Journal of Sleep by sleep medicine specialists at Duke-National University of Singapore Medical School, older adults who underwent mindfulness-based therapy for insomnia (MBTI) fell asleep faster and spent less time awake at night.

How Does Mindfulness Help Sleep?

Dr. Judson Brewer, director of research and innovation at Brown University’s Mindfulness Center, has led numerous studies on the therapeutic use of mindfulness training. He is currently exploring the benefits of an app-based mindfulness program for improving sleep in patients with moderate to severe anxiety. Many patients at his clinic report sleep problems, often stemming from worries that spiral out of control and lead to insomnia.

Dr. Brewer asks them, “When your head hits the pillow, do your thoughts increase? Do you start thinking, regretting, or worrying?” Ninety-five percent of the time, people say yes. Mindfulness teaches people to recognize and let go of these stimulating or worrying thoughts that disturb sleep. “Mindfulness helps people step out of the habit loop—a loop filled with worry and anxiety,” Dr. Brewer explains.

Why Does Mindfulness Help Sleep?

Mindfulness is a kind of everyday practice. It typically involves short training sessions (10-15 minutes) that teach people to become more aware of the intrusive thoughts in their minds and how these thoughts affect their feelings and behavior. Over time, people can change their relationship with these thoughts so that they no longer feel disturbed, even without actively practicing.

It’s important to note that this doesn’t mean ignoring or avoiding genuine worries in life, as some concerns represent real problems we need to address.

Mindfulness teaches people not to get entangled in or control the experience of being awake in bed. It involves accepting the moment and trusting that the body’s natural sleep system will provide the necessary rest. For many, mindfulness can be a solution to sleep difficulties. It is one of the most effective ways to manage stress and a great tool for improving sleep.

However, mindfulness may not provide a quick fix for sleep deprivation. Using mindfulness to better manage stress takes time and repetition. Over time, you can develop a healthy relationship with stress, making mindfulness a long-term lifestyle change.

Can Meditation Help Sleep?

Meditation techniques focus on calming the mind and improving overall well-being by connecting the mind and body. Mindfulness is one type of meditation practice.

Research shows that other forms of meditation can also improve sleep. For example, a study published in the Journal of Sleep and Vigilance examined 413 adults who participated in a four-day meditation retreat. The results showed significant improvements in participants’ sleep quality and duration after the retreat. The meditation they practiced was a guided meditation focusing on breathing. Other studies indicate that meditation can influence the production of melatonin, a natural hormone that helps regulate sleep. There is also evidence that various types of meditation (such as Vipassana meditation) can enhance sleep quality by increasing the time spent in deep REM and slow-wave sleep stages.

How to Use Mindfulness or Meditation to Improve Sleep

1.Identify If Your Sleep Issues Can Benefit from Mindfulness and Meditation

Mindfulness may not be the solution for all sleep problems. For those who wake up due to sleep apnea or circadian rhythm disorders, it may not be helpful. The same applies to individuals who can’t sleep due to alcohol consumption or side effects from medication. However, for those whose sleep difficulties are caused or worsened by anxiety or worry—including those with restless leg syndrome—mindfulness training can be beneficial.

2.Stick to Daily Practice

Consistency is key to seeing results. For people with chronic insomnia, nights can be particularly tough. They toss and turn in bed, worry about everything, and dread the arrival of the next day. However, with mindfulness, people can learn to let these feelings and thoughts pass through their minds without attaching negative or anxious responses to them. For many, this is the key to unlocking restful sleep. Practicing mindfulness regularly makes it a habit.

3.Consider Using Apps

Especially in the beginning, using apps or other resources to guide your practice can be very helpful. Apps can help people establish the habit of daily practice. Some mindfulness apps have been proven to be effective interventions for reducing anxiety.