Sleep is vital for health – and most of us aren’t getting enough of it. If your sleep schedule is inconsistent, you’re getting less than 7 hours/night, it takes more than 60 minutes to fall asleep, you’re waking up in the middle of the night, or if you’re finding yourself exhausted midday – guided meditation for sleep a.k.a. Yoga Nidra, can help.

The science behind meditation and sleep

Through deep breathing and focused attention, meditation can help shift your body from tension to relaxation. This shift is crucial because it helps to reduce the production of cortisol, the stress hormone that can interfere with sleep. Over time, regular meditation can help lower baseline stress levels, making it easier to unwind at the end of the day and fall asleep more quickly.

The long-term benefits

Beyond helping you fall asleep more easily, regular meditation can improve your overall sleep quality. Studies have shown that individuals who meditate regularly experience deeper, more restorative sleep and are less likely to suffer from sleep disorders such as insomnia. A 2019 analysis found that meditation improved sleep quality compared to other evidence-based sleep treatments. 

Meditation can also enhance your overall quality of life by improving your sleep. Many studies have explored the link between better sleep and improved mood, focus, concentration, and physical health. When you’re well-rested, you’re better equipped to handle stress, maintain positive relationships, and approach each day with confidence.

How to create a bedtime meditation routine

To reap the full benefits of meditation for sleep, it’s important to establish a regular practice. Start by setting aside just 5 to 10 minutes each night before bed. Find a quiet, comfortable space where you won’t be disturbed, and choose a meditation practice that resonates with you. Consistency is key. Like with any other skill, the more you practice, the more effective meditation will be in helping you achieve restful sleep.

In addition to your meditation practice, consider creating a bedtime routine that supports good sleep hygiene. This might include dimming the lights, avoiding screens for at least an hour before bed, and engaging in relaxing activities such as reading or taking a warm bath. Combined with meditation, these practices can help signal to your body that it’s time to wind down and prepare for sleep.

Guided sleep meditations from Open

Consider guided meditation for sleep as a daily routine before bedtime. These exercises provided by Crussen, Manoj, and Olivia are a sample of some of the many guided meditations for sleep you can choose from at Open.

PM Body Scan w/ Crussen

Embark on a soothing journey toward restful sleep with this immersive PM Body Scan practice led by Crussen. This exercise invites you to become deeply aware of the subtle sensations of your body as you breathe, guiding you to slow your heart rate and gently calm your mind. As you progress through this practice, you’ll learn to release tension from each part of your body, sinking into a state of profound relaxation.

Midnight Ecstacy w/ Manoj

Experience deep relaxation with a Yoga Nidra meditation followed by a gentle breath counting exercise to guide you effortlessly into a restful sleep. This combination of deep relaxation and mindful breathing will ease you effortlessly into a state of restful sleep, helping you wake up refreshed and revitalized.

Listen to Rest w/ Olivia

Drift to sleep with this 25-minute guided body scan accompanied by expert live instrumentation. This session is designed to create a deeply restful environment, allowing you to surrender to the process entirely. Remember, there’s no wrong way to participate—simply listen, relax, and let the gentle guidance and harmonious music lead you into a tranquil, restorative sleep.

Sweet dreams

If you’re struggling with sleep, meditation offers a natural, effective solution that can help you reclaim your nights and wake up feeling refreshed and rejuvenated. The next time you find yourself tossing and turning, bring your attention back to your breath and let meditation guide you into a restful night’s sleep.