Meditation before bed works best as a short, repeatable routine: dim the lights, put your phone out of reach, and spend about ten minutes on a guided session or a slow breathing pattern. The aim is to settle, not to force sleep.
Why meditation suits the end of the day
The NHS lists meditation and breathing exercises among the ways to relax in the evening, alongside reading and calming music. The U.S. National Heart, Lung, and Blood Institute suggests using the hour before bed for quiet time and trying relaxation techniques.
There is some research behind it. The National Center for Complementary and Integrative Health says mindfulness meditation practices may help reduce insomnia and improve sleep quality. A 2019 analysis it describes found mindfulness improved sleep more than education-based approaches, and about the same as established treatments. That is a reason to try it, not a promise.
A 10-minute routine
- Set the room. Dim the lights. The NHS advises avoiding phones, tablets and computers for an hour before bed, because blue light from screens can make it harder to fall asleep. Choose your audio first, then set the phone down.
- Get comfortable. Lie on your back or sit up in bed. Let your arms rest and your jaw loosen.
- Start with slow breathing (2 minutes). Breathe in through the nose for four counts and out for six. Keep the rhythm easy.
- Move to a body scan or guided session (6 to 8 minutes). Bring attention to your feet, then slowly up through the legs, back, hands and face. Or press play on a guided meditation made for the evening.
- Let it end. When the session finishes, stay still. If you are not asleep, that is fine. Quiet rest is still part of winding down.
Choosing what to listen to
A guided meditation gives your attention something to follow, so it suits a busy mind. A sleep story gives you a narrative to drift with instead of instructions. Our comparison of guided meditation and sleep stories helps you choose, and the guide to sleep stories for adults covers the story format.
If your mind keeps racing, a counted pattern can be easier than open attention. The box breathing guide explains one.
Keep it regular
The NHS says going to bed and getting up at similar times each day helps your body know when it is time to sleep. Pairing the routine with a fixed bedtime makes it easier to repeat than picking a new time each night.
When to skip it
Meditation usually carries few risks, though few studies have looked at harmful effects, and a 2020 review found about 8 percent of participants had a negative effect, most often anxiety or low mood. If a session leaves you uneasy, stop and choose something lighter, such as music or reading. If trouble sleeping continues or affects your days, speak with a doctor or pharmacist. This guide is general information, not individual advice.
Try it tonight
Explore guided meditation on the web or get Moodscape for iPhone. Sign in to use the web app. Some sessions are free and others require Premium.