How Can Meditation Help With Sleep?

 




When you meditate, a variety of physiological changes occur. These changes initiate sleep by influencing specific processes in your body.

For example, in a 2015 study published in JAMA Internal MedicineTrusted Source, researchers analyzed how mindfulness meditation affected 49 adults with moderate sleep issues. The participants were randomly assigned 6 weeks of meditation or sleep hygiene education. At the end of the study, the meditation group experienced fewer insomnia symptoms and less daytime fatigue.

According to the researchers, meditation likely helps in several ways. Sleep problems often stem from stress and worry, but meditation improves your relaxation response. It also improves control of the autonomic nervous system, which reduces how easily you’re awakened.

Meditation may also:

  • increase melatonin (the sleep hormone)
  • increase serotonin (precursor of melatonin)
  • reduce heart rate
  • decrease blood pressure
  • activate parts of the brain that control sleep

Your body experiences similar changes in the early stages of sleep. As a result, meditation can promote sleep by initiating these changes.



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