Can meditation help with sleep problems?
Short Answer
Meditation improves sleep quality by reducing cortisol levels, calming the nervous system, and training the mind to disengage from racing thoughts that prevent sleep onset.
Why This Matters
Sleep problems often stem from an overactive sympathetic nervous system and ruminating thoughts that keep the brain in a hypervigilant state. Meditation activates the parasympathetic nervous system, which promotes relaxation and prepares the body for rest. Regular practice strengthens the prefrontal cortex's ability to regulate the amygdala, reducing anxiety and stress responses that interfere with natural sleep cycles. Studies demonstrate that mindfulness meditation increases melatonin production and improves sleep efficiency within 6-8 weeks of consistent practice.
Where This Changes
Benefits vary significantly based on the type of sleep disorder, with meditation showing stronger effects for stress-related insomnia than sleep apnea or other medical conditions. Some individuals experience initial restlessness when beginning meditation practice, and those with severe sleep disorders may require additional medical intervention alongside meditation.