Practicing Mindfulness Meditation to Prepare for Sleep

Harris suggests that mindfulness helps people become more aware of their thoughts and allows them to release anxiety rather than getting stuck in it, thus preparing for sleep. “By strengthening the ‘muscle of the mind’ through daily mindfulness practice, you can better identify the negative thoughts that cause insomnia and then let them go.” Mindfulness meditation can help prepare you mentally for sleep and improve sleep quality. Research shows that mindfulness may be as effective as other highly recommended treatments for insomnia.

Four Tips for Good Sleep

1. Practice Mindfulness Meditation Daily: Regular daytime mindfulness meditation can help you sleep better and longer at night. However, it is not a cure-all. If you’re someone who wakes up at three in the morning, daily mindfulness meditation may not immediately resolve this. In such cases, try a body scan in bed to relieve any tension in your body.
2. Avoid Practicing Mindfulness in Bed: If you still can’t sleep, get out of bed and do a mindfulness exercise elsewhere. Harris explains that staying in bed awake for more than 20 minutes can create an association between the bed and activities other than sleep. The key is not to fall asleep during the mindfulness practice, but to return to bed afterward and then fall asleep.
3. Don’t Rely on Common Sleep Apps: “Many people use these apps as a sedative, but that’s not a good idea,” says Harris. “You shouldn’t depend on anything to fall asleep—what if one day your phone runs out of battery or the app stops working?”
4. Don’t Force Yourself to Sleep: When struggling to sleep in the early hours, try to let go of the struggle. Every insomniac knows that the more you try to force yourself to sleep, the harder it becomes. Notice the anxiety arising from sleeplessness, the busy mind, and imagine these chaotic thoughts floating around. Accept that you cannot force yourself to sleep, and you’ll find it easier to do so.

How to Calm an Anxious Mind

1. Encourage Positive Thoughts: Focusing solely on how you cannot sleep only makes it more difficult to do so. Minkel suggests using “pleasant and engaging mental imagery” to distract yourself. The imagined scenario should engage your senses. “For example, close your eyes and picture a beautiful beach scene—can you hear the sound of waves hitting the shore? How does the sunlight feel on your skin? What does the salty sea taste like?” This mental imagery may then turn into dream content, so keep the imagery pleasant and positive.
2. Allow Anxious Thoughts to Arise: If stress from life events (such as an important work presentation or a conflict with a family member) keeps you awake, the common response is to try to push these thoughts away. However, this might be counterproductive. Instead of avoiding worrying thoughts, consider what comes after the significant event. Think about routine activities that follow stressful events (such as cleaning up the meeting room after the presentation or going grocery shopping after seeing family). This helps you realize that anxiety will pass. “Stick it out until the source of stress is over. Then you’ll return to your normal life,” Minkel says. “Don’t keep replaying the worst parts in your mind.”
3. Practice Mindfulness Every Night: Consistency is key. Mindfulness is more effective for sleep when practiced regularly. Soon, you’ll gain control over your focus, bringing attention to what’s happening in the present rather than worrying about the future. “You can focus on your breathing, but being aware of your body’s sensations (such as how warm and soft the blanket feels) may be even more helpful,” says Minkel. You could also try a body scan exercise to relax your mind and body.
4. Focus on Gratitude: Focusing on the positive aspects can evoke pleasant emotions, helping you to fall asleep calmly. “For example, instead of thinking about what could go wrong, try focusing on things you’re looking forward to,” says Minkel. “You can also think about something from the past couple of days that you’re grateful for.” “Consider someone positive in your life or reflect on a kind gesture someone did for you—this might bring comfort.” “Reminding yourself of your good fortune or being thankful to someone who showed you kindness can reduce anxiety and help you fall asleep,” adds Minkel.