Can Meditation Improve Sleep Quality? A Look at the Research
Geographic disparities in sleep deprivation may exist largely due to culturally defined attitudes to sleep. Topping the charts of the sleep-deprived are Japan, the United States, South Korea, and the United Kingdom due to a combination of long working hours, the high use of electronic devices, and the high value placed on productivity (Armstrong, 2016; dataSpring, 2022; Marshall, 2024; Ryall, 2024; Walker, 2018).
Fortunately, it is possible for meditation practices of all kinds to improve sleep quality due to their effects on the brain, mind, body, and emotions (Pickett et al., 2022; Walker, 2018).
While there are many different types of meditation, the key to experiencing the benefits of each is regular practice, even if it’s just 10 minutes a day (Jamil et al., 2023).
Here’s a summary of the most recent research findings that support this claim.
The effects of meditation on the brain
There’s a growing corpus of research on the effects of meditation on the brain and nervous system (Jamil et al., 2023).
Firstly, regular meditation practice reduces default mode network (DMN) activity (Garrison et al., 2015). Just as the term suggests, the DMN refers to the type of activity your brain defaults to when at rest and is associated with introspective thought, daydreaming, and rumination.
Many of those who struggle to drop off to sleep battle with an overactive DMN, which causes anxiety and stress. For example, lying in bed worrying about not being able to get to sleep creates a feedback loop that stimulates increased vigilance (like clock watching) and wakefulness. Regular meditation can disrupt this process.
Meditation also enhances gamma-aminobutyric acid (GABA) and cortisol levels, reducing nervous system activity and promoting relaxation, which supports better sleep (Krishnakumar et al., 2015).
Regular meditation also causes neuroplastic changes in areas of the brain associated with attention, self-awareness, and sensory processing (Jamil et al., 2023). All these changes improve the brain’s ability to manage stress and maintain the equilibrium essential for rest.
The effects of meditation on cognition
The effects of meditation on the brain and nervous system also have a positive impact on cognition and the mind.
Regular meditation enhances focus and clarity and reduces rumination on the past and future by cultivating present-moment awareness (Krishnakumar et al., 2015). Less worry may lead to better sleep.
The effects of meditation on the body
Guided meditations that include progressive muscle relaxation, breathing exercises, and body scanning techniques reduce physical tension and increase ease and comfort (Jamil et al., 2023).
This, in turn, lowers heart rate and blood pressure by activating the parasympathetic (rest-and-digest) nervous system, promoting a state of relaxation and readiness for sleep (Jamil et al., 2023).
The effects of meditation on emotions
Regular meditation practice also improves emotional regulation (Krishnakumar et al., 2015), reduces anxiety and depression (Pickett et al., 2022), and enhances positive emotions like joy, compassion, and gratitude (Jamil et al., 2023). This can help to manage stress and make it easier to fall asleep and stay asleep.
The effects of regular meditation practice on the brain, cognition, body, and emotions can lead to higher quality and deeper sleep, fewer awakenings during the night, and the deep physical and mental restoration crucial for mental health and wellbeing.
Is it for everyone?
While sleep meditation can be highly beneficial, some people may face challenges, as meditation increases awareness of thoughts, feelings, sensations, and breathing. This could increase anxiety or stress, making it harder to fall asleep in some cases (Lomas et al., 2015).
Also, the stimulation of listening to a guided meditation at bedtime may increase alertness in some people, making their mind more active rather than more relaxed (Schlosser et al., 2019).
Meditation can also bring unresolved emotions to the surface (Cebolla et al., 2017; Schlosser et al., 2019). While this can be helpful in the long term if a practitioner has the necessary self-regulation skills or support from a counselor or therapist, in the short term, this can be uncomfortable and distressing.
Meditation is not a panacea for sleep problems and should be approached with caution if a client has problems processing emotions or has a history of severe trauma (Cebolla et al., 2017).
If in doubt, your client can try a short practice of no more than 10 or 20 minutes, then review their experience. Some may benefit more from progressive muscle relaxation or breathing exercises to help them relax rather than guided meditations (Lee et al., 2021).
Sleep meditation practices should always be combined with other sleep hygiene practices to ensure optimal benefits. These include a comfortable bed, clean bedding, a cool room temperature no higher than 64°F (18°C), quiet, and darkness (Walker, 2018).
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