Table of ContentsView AllTable of ContentsMedication BenefitsWays to MeditateInsomnia TriggersMeditation DrawbacksOther TreatmentsFrequently Asked Questions
Table of ContentsView All
View All
Table of Contents
Medication Benefits
Ways to Meditate
Insomnia Triggers
Meditation Drawbacks
Other Treatments
Frequently Asked Questions
An estimated 30% of U.S. adults haveinsomnia, the most common type ofsleep disorder, and 10% of people have chronic insomnia lasting longer than six months.Sleep deprivation can significantly impact functioning, mood, health, and overall quality of life, making it important that insomnia gets treated.
Meditationis arelaxation techniquethat typically involves slow, deep breathing and paying attention to your body. It has been shown to be helpful with insomnia.
Read on for more information about meditation, how it can help insomnia, benefits and drawbacks of meditation, and other insomnia treatments as well.
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Benefits of Meditation for Insomnia
The research on meditation has shown that it can help with a variety of conditions. Studies have found that it can improve sleep quality and help treat insomnia.It may also reduce pain and improve symptoms of anxiety and depression.
Different Ways to Meditate
There are many differentways to meditate, and you may use different techniques at different times, depending on what is easiest or most appropriate.
During the Day
There are various ways to meditate that may be easier to do during the day, when you are active and involved in other activities. For example, while walking around, you can do awalking meditation, focusing on your breath and your body’s physical sensations.
Other kinds of mind-body meditations you can do during the day that can help with insomnia include:
Mindfulness meditationis another option. It can be practiced anywhere at any time, even while brushing your teeth. It involves simply being aware of what you are doing in the present moment. Don’t think about the future or what else you have to do that day; just focus on what you are doing right then and there.
Another popular kind of meditation is heartfulness meditation, in which you sit quietly, breathe, and focus on the idea of light and love originating from your heart.
At Night
Both mindfulness and heartfulness meditation can be done at night, too. Another good option that can help combat insomnia is body scan meditation, also known as progressive muscle relaxation. It involves focusing on your breath while consciously relaxing different parts of your body.Guided meditations available on audio might also be helpful; you can listen to these while in bed and allow the recording to lead the meditation practice.
What Are Different Kinds of Meditation?
Some of the more common meditation techniques include guided meditation, mindfulness meditation, and body scan meditation.
Habits That Contribute to Insomnia
If you’re dealing with insomnia, be sure to take a good look at your personal habits, since many behaviors can contribute to sleep problems. These include:
Although rare, some people experiencenegative side effects to meditation, including:
More research is needed to determine why some people experience these issues. If this happens to you, check in with your healthcare provider.
Other Insomnia Treatments
Meditation is, of course, just one of many treatments for insomnia. You may find that a combination of approaches works best; your healthcare provider can help you sort through the options and develop a treatment plan for you.
Treatment for insomnia can include:
Sleep hygiene education is also a potential treatment for insomnia. It helps people identify and change lifestyle behaviors that are contributing to insomnia.
Can I Use Seroquel for Sleep?
Summary
Insomnia is more than just annoying—it can significantly disrupt a person’s life and contribute to illness. Treatment is important, but taking medication isn’t always the first step.
A Word From Verywell
Meditation can be an effective treatment for insomnia, but it’s not for everyone. If it doesn’t work for you, there are a number of other treatments for insomnia to try.
Frequently Asked QuestionsSome people love meditation apps, others don’t—it all depends on the person. But using an app does mean you’re tied to an electronic device, and if you’re trying to avoid devices in the hours leading up to bed, this defeats the purpose.Everyone is different, but multiple studies have found that yes, meditation can be effective in helping to treat insomnia. A 2020 meta-analysis (a statistical analysis combining the results of many studies) found that meditation, particularly mindfulness-based stress reduction, not only helped with insomnia symptoms but also improved sleep quality.Another study looked at heartfulness meditation and found that it significantly improved insomnia symptoms in people with chronic insomnia.MIT Medical has aresource pagewith free daytime and bedtime meditation exercises. Stanford Health Library has a page withfree guided meditationsin both English and Spanish.
Some people love meditation apps, others don’t—it all depends on the person. But using an app does mean you’re tied to an electronic device, and if you’re trying to avoid devices in the hours leading up to bed, this defeats the purpose.
Everyone is different, but multiple studies have found that yes, meditation can be effective in helping to treat insomnia. A 2020 meta-analysis (a statistical analysis combining the results of many studies) found that meditation, particularly mindfulness-based stress reduction, not only helped with insomnia symptoms but also improved sleep quality.Another study looked at heartfulness meditation and found that it significantly improved insomnia symptoms in people with chronic insomnia.
MIT Medical has aresource pagewith free daytime and bedtime meditation exercises. Stanford Health Library has a page withfree guided meditationsin both English and Spanish.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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