I asked a psychologist how to meditate for a better night’s sleep and got two easy techniques to try

Sleep is a cornerstone of wellbeing. It’s the only form of rest that will allow you to recuperate the energy you’ve spent in a day. But sometimes it can feel almost impossible to drift off.

Headspace psychologist Dr Lara Aillon-Sohl explains that many people struggle with falling or staying asleep because of stress, racing thoughts, or frustration over not being able to sleep, which makes it even harder to rest.

She suggests trying sleep meditation to get in the right mental space to sleep.

“Mindfulness and meditation can significantly improve sleep quality, reduce insomnia symptoms and decrease nighttime awakenings,” Aillon-Sohl tells Fit&Well.

“Meditation helps by reducing both physiological and psychological arousal, lowering stress hormones, calming the nervous system, and promoting relaxation.

“Additionally, it can help train the mind to be present, rather than dwelling on worries about the past or future, which often keep us awake.

“Unlike sleep medications, which may have side effects or lose effectiveness over time, meditation is a sustainable, long-term solution. While it takes practice and may not work overnight, research suggests that consistent meditation practice can help people cultivate a healthier relationship with sleep, making it easier to relax and fall asleep naturally.”

How to meditate for sleep

“Getting started with meditation for sleep doesn’t have to be complicated,” says Aillon-Sohl. “It’s about creating a simple, calming routine that helps your mind and body transition into rest.

“The best way to approach meditation for sleep is with curiosity and gentleness—not as a task to complete, but as a way to create space for rest. Even if you don’t fall asleep right away, the practice itself is still beneficial for your nervous system and overall wellbeing.”

She suggests tying your meditation in with one of your existing bedtime habits, like brushing your teeth, reading or switching off your phone.

“You could even try keeping a sticky note on your wall or bedside table, reminding you to breathe or wind down,” she says.

Aillon-Sohl says not to worry about whether or not the meditation has “worked,” because the benefits come from building the habit, rather than from any single session.

Here are two meditation techniques she recommends.

1. Body scan

10 Minute Guided Body Scan Meditation to Relax and Sleep Deeply - YouTube

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“One of the best meditation techniques for sleep is a body scan, which helps shift focus away from racing thoughts and into physical sensations in your body,” says Aillon-Sohl.

How to do it:

• Get comfortable in bed, close your eyes, and bring your attention to your toes, noticing any sensations or tension.
• Slowly move your focus up through your legs, hips, back, arms, shoulders, and neck, relaxing each area as you go.
• If your mind wanders, gently bring it back to your body.

How it helps: This practice helps calm the nervous system and signals to your body that it’s time for rest, often leading to sleep before you even finish the scan.

2. Breath counting

If you don’t want to follow a guided meditation like above, Aillon-Sohl suggests a technique called breath counting, which can help quiet the mind.

How to do it:

• Inhale deeply through your nose for a count of one, then exhale slowly through your mouth for a count of two.
• Inhale for three, exhale for four, inhale for five and so on until you exhale for 10, then start over.

How it helps: This keeps your attention anchored in the present and prevents anxious thoughts from taking over.