Meditation: Supporting Sleep In Surprising Ways

Out of the hundreds of students I have taught to meditate, almost all have had hopes that the practice might have a positive affect on their sleep. In Western culture so many are obsessed with sleep, the quality and quantity measured via watches and fancy mattress technology. We spend thousands of dollars on beds, pillows, magic-drops and supplements and so it’s not surprising that when these often don’t work, we will go seeking the next thing to try and fix the perceived problem.

The good news is that yes, meditation can enhance the quality and quantity of our sleep in incredibly profound and deep ways. The better news is that this process takes practice, and the even more wonderful news is that it’s in the commitment to the process of the practice where the true magic comes; in the form of self-knowledge and then self-mastery.

The basics in a nutshell:

• Meditation is a practice that can activate the relaxation response and a consistent meditation practice may lower stress levels and launder out excess adrenaline and cortisol which can make it easier to fall and stay asleep.
• Meditation practices can help individuals become more aware of their thoughts and emotions. This awareness can lead to the capacity to master our minds and create a different relationship to our thoughts and emotions.
• Meditation teaches us to abandon effort and “give up”.

It’s this last point that I believe is one of the very best and most powerful benefits of a meditation practice, not just on our sleep but on our relationship to anything we perceive as problematic in our lives. In a day and age where we are bombarded with the facts around how crucial sleep is for us, this hyper awareness around getting some “zzzz’s” can sometimes create more stress and worry than be helpful. At certain periods throughout everyone’s lives, sleep can be elusive, and when you’re stressing about *getting* to sleep, the land of nod can become an even trickier place to arrive at.

I became a lot more interested in the Western obsession with sleep when I had my first son. At first I was absolutely shocked, horrified even that my precious, precious sleep could be disrupted so violently and for years! I couldn’t believe this was “normal” and began to study other cultures, how they slept, how their babies slept.  It turns out that an uninterrupted, 8+ hours of sleep, isn’t normal nor necessary. As traditionally tribal people, with flax walls, sleeping in less than comfortable conditions historically, our rest periods have often been sporadic and interrupted.

So here’s one of the most important things a meditation practice has shown me: often it’s my relationship to the problem that creates more stress than the “problem” itself.

Meditation teaches us to lighten up in all aspects of our lives, including our relationship to sleep but probably more importantly what happens if we don’t get that “perfect” sleep we are so desperately seeking (in fact it’s the “so desperately seeking” that’s the actual problem here). There is an aspect to a meditative practice that is tricky to describe to a newcomer as it is very much an experiential process. I’ve always explained it as The Catch-22 of Meditation, involving a paradoxical relationship between effort and the attainment of benefits. Sleep is a good comparison as you have all probably experienced how difficult it is to “try” and get to sleep. Similar to this, if we try and force a meditative practice, the benefits will be elusive.

Meditation is in fact an art form of “non-resistance”. In our practice we become masters of softening into what is happening in the here and now. With no desire to change or fix anything, we get better and better at surrender. Meditation at its most simple and pure cultivates a capacity to observe without judgement whatever is happening and in this non-attachment we actually stimulate a relaxation response. It’s in the “giving up” that we get what we want. Within this process that we actually get a break from ourselves and the constant internal battle of trying to fix or change something. It’s this state of allowing that has an amazing ability to ease our minds and bodies into a state of calm that in fact mimics what sleep is supposed to do. As our breathing slows, our heart rates lowers, and as this happens the mind also becomes more spacious.

And so, as meditation is by nature “a practice” we bring these qualities into all that we do, even sleep. Even if sleep doesn’t come right away, the act of meditating is already doing a lot of the heavy lifting and we have also been practising being ok with whatever outcome eventuates and dramatically changing our relationship to what once was a “problem”.

It is crucial with this practice to learn with the support of an experienced teacher as meditation is more powerful and potent when it’s taught in real life, with a real person there to guide you along the way. Once you have learned to meditate properly, the next time you find yourself tossing and turning, you’ll remember that meditation is not only a restful practice in its own right but also that whether sleep comes swiftly or takes its time, all will be well.  That meditation has your back, helping you feel more rested, less stressed, and ready to face the day.

1. Increased Pressure to Succeed: When individuals invest time and effort into meditation with the expectation of immediate benefits, this desire can create pressure. The more they focus on achieving a calm mind or deep relaxation, the more their thoughts may race or become distracted, making it harder to experience the benefits they’re seeking. This tension can turn meditation into a stressful activity rather than a relaxing one.
2. Expectation vs. Experience: Many new meditators come with certain expectations about what meditation should feel like—such as instant tranquility or enlightenment. However, meditation often requires patience and can sometimes lead to frustration if immediate results are not experienced. This can lead to a cycle where the more they try to force the experience, the less likely they are to enjoy the natural benefits of the practice.
3. Attachment to Outcomes: As practitioners become more attached to the outcomes of meditation—like improved focus, reduced anxiety, or better sleep—they may inadvertently create resistance to the actual process. Instead of allowing the mind to settle naturally, they get caught up in their thoughts about whether they are “doing it right,” which can hinder the very benefits they wish to achieve.

In essence, viewing meditation as a Catch-22 underscores the importance of approaching it with an open mind and without attachment to specific results. The key is to engage in meditation for the experience itself rather than with a fixed goal in mind. This can lead to a more genuine and fruitful practice over time.

Check Out Claire’s Meditations To Help With Sleep 

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