Three effective meditation techniques for better sleep

Let's be honest—we've all had those nights when sleep feels impossible. You toss and turn, your mind whirls, and the more you try to go to sleep, the more awake you feel. If that sounds like you, don't panic. The good news is that there are simple ways to train your body and mind to relax before bed. One of the best ways to do this is through meditation.

Meditation might sound a little scary at first, but it's actually really simple. It's also one of the best ways to quiet your mind and have a more restful sleep. In this article, we'll explore simple meditation techniques that you can try before bed, plus a bonus tip to help you decompress even more.

1. Guided meditation for sleep

If you are new to this or struggle to clear your mind as you lie down at night, this is a fantastic way to experience the benefits of sleep meditation. Consider it a gentle lullaby—someone taking you through a series of steps to help you unwind and switch off.

In guided meditation, you follow along with an audio recording of a calm voice, which takes you through a relaxing visualisation or mindfulness practice. The narrator might ask you to visualise yourself strolling through a tranquil forest or floating on a calm lake. This allows you to divert your mind from whatever is bothering you and gives you something calming to focus on. It can be good for those evenings when your brain won't take a break.

You'll find plenty of free guided sleep meditations on YouTube or dedicated apps. They range from 10 to 30 minutes; just choose whatever works for you and your routine. Soon enough, you'll find yourself drifting off to a good night's sleep without even knowing it.

2. Body scan meditation

Body scan meditation (also known as progressive muscle relaxation) is one of the most effective techniques for practicing sleep meditation. This is a must-try for anyone who has trouble relaxing physically after a long day. The idea behind a body scan is simple: You go through each part of your body, one by one, and notice how it feels. Then, you concentrate on soothing that area.

To do this, lie in bed, close your eyes, and take a few deep breaths to settle yourself. Then start with your head and gradually move down through your body. Notice any points of tension (for example, your shoulders or your back) and consciously relax those muscles.

Imagine that you release any tension you hold with every breath out. By the time you reach your toes, you should feel much more relaxed and ready to sleep. To make this practice even more soothing, you can visualise your breath moving through your body and releasing tension with every exhale.

3. Breathing meditation (pranayama)

One of the simplest but most effective meditation techniques for sleep is breath awareness. Controlled breathing can quickly calm your mind and body, helping you relax. One popular breathing technique is the 4-7-8 breathing method, and it's incredibly simple.

Here's how it works:

1. Inhale through your nose and count to 4.

2. Pause for a moment and hold your breath for a count of 7.

3. Exhale through your mouth and count to 8.

Repeat this 3-4 times, and you'll immediately feel calmer. This slow and consistent rhythm helps slow your heart rate and calms your body.

Bonus tip: Drowsy sleep masks for extra relaxation

While meditation is a great way to calm your mind, sometimes your body still needs a little extra help to switch off. That's where Drowsy sleep masks come in. These masks are designed to block out light and create a dark, peaceful environment for a good night's rest. Made with soft, comfortable materials, they help you relax and signal to your body that it's time to unwind. Combining meditation with Drowsy sleep masks can help you stay in the present moment, as the total darkness will allow you to focus inwardly. So why not give it a try? It might be all you need to reset your sleep.

Meditate your way to better sleep

Meditation is one of the simplest and most effective ways to improve sleep quality. Whether through guided meditation, a body scan, or calming breathwork, these sleep meditation techniques can help you fall asleep faster and get restful nights' sleep.

Now, if you really want to improve your restorative sleep, consider adding a Drowsy sleep mask to your routine. These aren't your average eye masks—they're made from luxuriously soft 22 Momme mulberry silk that glides over your skin while offering total darkness.

You can choose from a range of calming colours, like dark Midnight Blue, rich Pumpkin Spice, or serene Lavender Haze, all designed to complement your mindfulness meditation. Sweet dreams!