Should you meditate before sleeping?
Written by
Robert Kelly
Reviewed by
Prof. Benjamin Murphy, Ph.D.Evening meditation before sleep has certain advantages, provided it's performed in the right way. At this time, it helps your nervous system shift into a resting mode by lowering your heart rate and calming your thinking processes. However, the choice of technique is crucial in determining whether the deepening of sleep or its impairment is a consequence.
Utilize body scan methods to discharge physical tension amassed during the day. Gradually release the tension in the muscles from the toes to the scalp while remaining conscious of soft aspects of the breath. Keep the lights soft to enhance melatonin production. Avoid stimulating practices such as vigorous breath-control practices,
Time your session to be integrated with bedtime. So do meditation 30-45 minutes before sleep. This makes a natural clearing away, a discriminating transition. Do not meditate in bed if you find that this leads to a habit of wakefulness. I myself use a floor cushion. It
Recommended Techniques
- Body scan for physical tension release
- Loving-kindness to calm emotional residue
- Sleep stories with nature imagery
Lighting & Environment
- Amber lighting below 300 lux
- White noise at 40-50 decibels
- Cool room temperature 65-68°F
Duration Tips
- 10-15 minutes maximum duration
- Shorter 5-minute sessions if drowsy
- Gradual wind-down after practice
Identify when evening meditation is no longer helpful. You may not want to meditate if you are experiencing insomnia (especially on a night of insomnia), or experiencing heightened levels of stress, or activated mental thinking, then try journaling instead. Log your sleep quality metrics to tailor your technique to your
Combine wind-down routines with brief meditation. Drink caffeine-free tea while practicing. Follow with gentle stretching. This multi-sensory approach signals bedtime more effectively than meditation alone.
Read the full article: How to Meditate Daily: 10 Essential Steps
