5 ways to improve your sleep with mindfulness practices
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Practicing mindfulness can help you get a good night’s sleep. Learn why it helps and ways to add mindfulness to your routine. Plus, meditation practices to try.
Many of us find it hard to sleep well at night due to the stresses of the day or worrying about tomorrow's tasks. However, there’s a soothing solution that may help: mindfulness for sleep.
Mindfulness practices, including techniques such as mindfulness meditation and focused breathing, aren't just for finding peace during the day — they also help improve your sleep quality at night. We explore how mindfulness creates a sleep-friendly mindset and offers a selection of practices to help enhance your nightly rest.
How does mindfulness help with sleep?
Mindfulness is a practice that teaches us to live in the present moment. It's about noticing what's happening right now without trying to change anything. When we bring this gentle awareness to our experiences, it can have a big impact on our sleep.
Mindfulness isn’t a one-time fix — it's a skill you develop over time. It’s a natural approach that supports your overall mental health and wellbeing, making it a valuable practice for anyone looking to catch more restful zzz’s.
So whether you’re dealing with sleep problems or just looking to enhance your sleep quality, incorporating mindfulness into your routine may help. Here are some of the benefits.
Mindfulness can promote relaxation: Mindfulness encourages us to take deep breaths and focus on the now. By grounding you in the present moment, mindfulness helps the mind to relax.
Mindfulness may help reduce stress: It's hard to fall asleep when your mind is buzzing with stress from the day or worries about tomorrow. Mindfulness helps manage stress by teaching us to notice our thoughts and feelings without getting swept away by them. When you practice mindfulness, you learn to see your worries from a distance rather than being caught up in them. This can lower your stress levels and make it easier to fall asleep.
Mindfulness can help support a positive mental environment: Better sleep requires a peaceful mind. Mindfulness practices can help create a calm mental space. When you sit in a quiet room and focus on your breath or practice a guided meditation, you’re preparing your mind for a restful sleep. It's about creating a mental environment where sleep is welcomed, not chased away by racing thoughts.
Meditation practices for better sleep
Meditation and mindfulness are practices that both promote tranquility. They invite us to pause, breathe, and tune into the present moment. Yet, meditation offers a variety of methods that can specifically usher you into a state of relaxation conducive to a good night’s sleep.
Here are some meditation practices you can explore that may enhance your sleep quality. You don’t need to master them all. Rather, explore and find what resonates with you. The goal here is to create a conducive atmosphere for sleep, both physically and mentally.
Engage in progressive muscle relaxation meditation
This practice invites you to tense and then relax each muscle group in your body, starting from your toes and ending at your head. It’s a method of releasing physical tension and transitioning into a state of relaxation.
Practice gratitude meditation
At the end of your day, reflect on the positive things that happened, no matter how small. This practice can shift your focus from worries and stress to positive thoughts, helping you to feel more at ease as you drift off to sleep.
Try visualization meditation
Gently guide your mind to visualize calming and peaceful scenes. This could be a quiet beach, a serene forest, or a calm lake. The aim is to create a peaceful mental environment that promotes relaxation and sleep.
Explore soundscape meditation
Tune into calming sounds or guided meditations that use soothing soundscapes. The calming sounds can transport your mind away from stressful thoughts, guiding you toward a state of relaxation.
Try a body scan meditation
Move gently through each part of your body in your mind, from head to toe, noting any sensation without judgment. Body scans allow us to tune in to what’s going on in our mind and body, and they help us release tension. When we’re relaxed, we’re better able to let go of the pressure we place on ourselves to fall asleep — and that’s when sleep inevitably happens.
Practice loving-kindness meditation
Loving-kindness meditation involves extending warm wishes to yourself, your loved ones, and even those you struggle to connect with. This practice of extending goodwill can instill a sense of peace and wellbeing, setting the stage for restful sleep.
Explore yoga nidra or yogic sleep
Yoga nidra is a form of guided meditation that takes you through a state of deep relaxation while remaining awake. It's often referred to as yogic sleep and can be a bridge to better sleep quality.
5 ways to improve your sleep with mindfulness practices
Incorporating mindfulness into your routine can be a game-changer for your sleep quality. We recommend trying each practice one by one and see what works best for you. Habits are built overtime so don’t get too caught up in trying to make it all work at once!
1. Pay attention to your daily habits
Mindfulness starts with awareness. Begin by paying attention to daily habits that might be interfering with sleep at night. Do you find it harder to fall asleep after spending a lot of time on social media or watching TV? Do you tend to have certain foods or drinks in the evening that disrupt your sleep? Drinking caffeine or alcohol and eating spicy or high-sugar foods late in the evening can make it difficult to fall asleep. Use mindfulness to recognize your patterns and make changes where needed.
💙 Explore Calm’s Breaking Habits Series for exercises that promote embracing mindfulness and creating uplifting habits.
2. Relax the body before bed
Make time to relax your body. You could try a body scan meditation or mindful movement like gentle stretching. This helps to release the tension that builds up in your muscles over the day, preparing your body for a restful night.
💙 Tune into physical sensations to deepen your awareness with our Body Scan series hosted by Tamara Levitt.
3. Create an evening ritual
Establish a calming evening routine to signal your body that it’s time to wind down. This could include practices such as deep breathing exercises or sleep meditation. Consistency in your pre-bedtime routine helps in creating a rhythm that your body can follow, easing the transition to sleep.
💙 Enhance your evening ritual with the Nighttime Wind Down playlist, a collection of ambient music to guide you into a restful evening.
4. Practice non-reactivity throughout the day
Learn to observe your thoughts without getting caught up in them. When worries or stressful thoughts arise, acknowledge them and let them pass without judgment. This practice of non-reactively letting go helps in reducing anxiety and promotes a peaceful mind, which is essential for good sleep.
💙 Practice the art of Noticing to acknowledge thoughts, worries, or stress without allowing it to consume you.
5. Try to shift your thoughts away from worrying
Engage in mindfulness meditation to help clear your mind of worries. You could try a guided meditation that encourages you to let go of the day’s stresses.
💙 Overcome Stress and Anxiety with clinical psychologist and educator Julie Smith, PhD.
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