How to meditate in bed: 6 techniques for deeper sleep
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Meditating in bed can support sleep. Learn how to reap the benefits by setting yourself up for meditation in bed, plus 6 meditation techniques to practice in bed.
Meditation has long been recognized for its profound impact on the mind and body. One of its lesser-known, but powerful benefits, is its ability to help you get a good night's sleep.
Meditating in bed isn't just about lying down and closing your eyes. It's an intentional practice that can help you transition from the busyness of daily life to a state of relaxation. Whether you’re new to meditation or looking to deepen your practice, there are a few techniques to explore that promote restful sleep.
The benefits of meditating in bed
At bedtime, meditation can signal to your body that it’s time to move from the busyness of the day to a night of restorative sleep. While meditation has many benefits, as you lie down to meditate each night, you’re also moving toward a journey of self-discovery and increased wellbeing where you can fall asleep and stay asleep more easily.
Meditating in bed can promote relaxation and may help to alleviate stress
Meditating in bed puts the emphasis on relaxation into your nightly routine. After a busy day filled with work, family demands, and racing thoughts, meditating in bed helps to relieve anxiety and stress and lead you toward relaxation.
Meditating in bed can boost the quality of your sleep
Meditation prepares the mind for a deep, restorative sleep by calming the excessive thoughts that can often stop us from having a good night’s rest.
Meditating in bed can help you reflect on the day meaningfully
By meditating in bed, you're inviting better sleep into your life and fostering space for self-reflection and self-compassion. The practice lets you gently confront and release the day's worries, instead of holding on to them, which can make you feel more balanced emotionally and clear before you drift off.
Meditating in bed may help your mindfulness practice
Practicing bedtime meditation can help enhance mindfulness by directing your attention to a specific meditation focal point. By training your mind to stay present, you’re more likely to experience more mindful living during waking hours, too.
Mediating in bed may help you feel more connected to yourself each night
Meditating in bed can help you develop a harmonious relationship with yourself. As you tune into the gentle rhythm of your breath or a guided meditation, you’re fostering a space of self-acceptance, love, and harmony.
5 steps to prepare to meditate in bed for deep sleep
Bedtime meditation requires gentle preparation to create the right environment. The ambiance of the room, your sleeping position, and other factors all matter in preparing for meditative sleep. Everyone’s journey into meditation is unique, so explore and adapt these steps to find your way to consistent, restful sleep.
1. Create a peaceful bedtime environment
Make your room a calm sanctuary. Dim the lights, keep the room temperature comfortable, and ensure you’re wearing comfortable clothes and fabrics that aren’t distracting you from focusing or falling asleep.
2. Choose a comfortable position
You can sit or lie down in bed. Do whatever feels the most comfortable. If you’d like to fall asleep soon after your meditation practice, it might make more sense to lay down so you’re not waking yourself up by getting under the covers.
3. Turn off any screens
The blue light emitted by screens can interfere with your sleep, so switch them off at least an hour before bed. If you’re using Calm to guide your meditation, try to keep your interaction with the screen to a minimum.
4. Try relaxing music or sounds
Soft music or calming nature sounds can set a serene ambiance for meditation. If using guided meditations or other music, use earphones to block out distracting noises.
5. Set an intention
As you prepare to meditate, set a gentle intention for your practice. It could be as simple as releasing the day's events or inviting calm and peace.
Meditate in bed with these 6 nighttime meditation techniques
The beauty of meditation lies in its versatility. These meditative practices offer a unique pathway to relaxation and a restful night's sleep.
1. Body scan meditation
Body scan meditation cultivates awareness and relaxation by mentally scanning your body from head to toe to release tension and come back to the present moment. As you lie in bed, slowly shift your awareness through different body parts, noting any sensations or tension. The gradual transition from one body part to another helps divert your mind from racing thoughts and encourages relaxation, preparing you for sleep.
💙 If you’re looking for a short Body Scan Meditation, or a longer one, Calm offers short three-minute meditation options and those as long as 30.
2. Progressive muscle relaxation
Progressive muscle relaxation involves tensing and then relaxing each muscle group in your body, starting from your toes and ending with your head. It can be especially calming for those who carry physical tension from stress.
3. Breath-focused meditation
By focusing on your breath, you draw your mind away from stressors and anchor it in the present moment. The rhythmic nature of breathing can naturally calm the mind, preparing you for a night of restful sleep. Try 8 best breathing exercises for sleep to get started.
💙 Soften Into Sleep can help you relax into sleep using both the 4-7-8 breathing technique and progressive muscle relaxation.
4. Visualization meditation
Visualization meditation is similar to daydreaming in that you can seek calming scenarios by creating peaceful and relaxing scenes in your mind.
5. Mindfulness meditation
Mindfulness involves being present and fully engaged in the here and now. By acknowledging your thoughts and emotions without judgment, it’s easier to achieve a state of calm.
💙 If mindfulness meditation is new to you, Jeff Warren’s 30-day Mindfulness For Beginners is a great place to start.
6. Loving-kindness meditation
Loving-kindness meditation works by repeating phrases like “may I be happy,” or “may they be healthy,” to foster feelings of compassion and love toward oneself and others, which can be soothing to practice before bed.
💙 Looking for a bit of guidance? Try out Loving-Kindness Meditation as a guided practice with Tamara Levitt.
How to meditate in bed FAQs
How do I start meditating in bed?
Begin by creating a serene environment—dim the lights, ensure a comfortable temperature, and have soft, comfy bedding. Choose a meditation technique that works for you, such as a body scan or mindfulness meditation. As you lie down, close your eyes and take a few deep breaths to center yourself. Follow your chosen meditation technique, and allow yourself to be present in the experience.
Is it good to meditate in your bed?
Meditating in bed can be a comforting way to unwind, relax, and prepare your mind for a restful sleep. Techniques like body scan or guided sleep meditations can become a vital part of your sleep hygiene routine, creating a boundary between your daily hustle and your time to rest.
When should you not meditate?
While meditation is generally safe and beneficial, there might be times when it's better to pause your practice. For instance, if you're feeling extremely dizzy, disoriented, or unusually detached from reality, consult a healthcare professional before continuing with meditation. Additionally, if meditation triggers overwhelming emotions or memories, consider seeking support from a mental health professional.
Does 10 minutes of meditation equal 4 hours of sleep?
While meditation can significantly enhance the quality of your sleep and help you feel more rested, it doesn't replace the need for sleep. Your body requires sleep to perform vital functions like memory consolidation, muscle repair, and hormone regulation, which are not replaced by meditation. However, incorporating meditation into your daily routine can help you fall asleep faster and enjoy a deeper, more restorative sleep.
Calm your mind. Change your life.
Mental health is hard. Getting support doesn't have to be. The Calm app puts the tools to feel better in your back pocket, with personalized content to manage stress and anxiety, get better sleep, and feel more present in your life.
Images: Getty
