Does meditation help sleep?
Yes. Mindfulness meditation reduces sleep onset latency, decreases mid-night awakenings, and improves subjective sleep quality. The effect is comparable to cognitive behavioral therapy in some studies.
The evidence
Multiple randomized trials show mindfulness-based interventions improve sleep, particularly in adults with insomnia. Effects are most pronounced for sleep onset and reduction of nighttime rumination.
Why it works
Meditation reduces sympathetic nervous system activity (the 'wired and tired' state) and quiets the cognitive loops that prevent sleep.
Practical dose
10–20 minutes of guided meditation before bed is typical. Apps with sleep-specific tracks work well. Consistency matters more than duration.
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