Does meditation help sleep?
It can. Randomized trials show mindfulness meditation improves self-reported sleep quality compared with control programs. Against established sleep treatments such as CBT for insomnia, a 2019 meta-analysis found no significant difference, but rated that evidence as low strength.
The evidence
A 2019 meta-analysis of 18 randomized trials (1,654 participants) found that mindfulness meditation improved sleep quality compared with time-matched control activities (Rusch et al., 2019). In one trial with older adults who slept poorly, a 6-week mindfulness course improved sleep quality more than sleep-hygiene education (Black et al., 2015).
Why it may work
Meditation is thought to calm the body's stress response (the 'wired and tired' state) and the racing thoughts that keep people awake, though the exact mechanism is still being studied.
Practical dose
Trials such as Black et al. (2015) used a 6-week course with 2-hour weekly sessions and home practice. There is no proven ideal daily dose; a short, regular practice before bed is a reasonable place to start.
Sources
- Rusch et al., Annals of the New York Academy of Sciences, 2019. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials
- Black et al., JAMA Internal Medicine, 2015. Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances
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