Mindfulness 101: A Beginner's Guide

How to Use Meditation for Better Sleep

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Over 1,800 meditations, sleep, calm music, nature scapes, and more

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Sleep Deeply at Night and Feel Refreshed and Energised in the Morning

Explore our mindfulness and meditation practices and resources for sleep to develop a working plan for those times when you need extra help falling or staying asleep.

Nearly a quarter of Americans struggle to get the daily recommended 7-8 hours of sleep. Mindfulness is one of the best natural ways to support healthy, deep sleep. 

How Does Mindfulness & Meditation Help Us Sleep?

Fall Asleep in 10 Minutes

In this meditation, we'll tune into the momentum of the day that may still be lingering in our mind and body, and practice letting it go.

Release the Day

Fall Asleep

Helping the mind and body move from doing-mode into a restful state is the first step toward a good night’s sleep. Explore our mindfulness meditations designed to cultivate relaxation and ease, and finally get the sleep you need.

See All

A deep progressive relaxation of mind and body to send you into a nourishing sleep.

Letting Go Into Sleep

Find calm during the day, or drift more easily into sleep at night.

Relieve Anxiety / Improve Sleep

Drift off to sleep in a state of gratitude and deep calm.

Drifting Off with Gratitude

In this meditation, we'll scan through our body, inviting each body part to relax and power down for the night.

Turning Off for the Day

In this meditation, we'll practice a breathing exercise that will help lower the heart rate and settle the mind in preparation for sleep.

Settle With Your Breath

In this meditation, we'll explore practices that help settle the mind and relax the body in preparation for sleep.

Calm Body, Calm Mind

In this meditation, we'll practice a deep breathing exercise that will help release tension in the body and prepare us for sleep.

Breathe Into Tension

Powering Down

Relaxed Breathing

Ultimate Calm

Release Tension

This meditation is the perfect aid to unwind, relax and prepare for sleep. 

Relax and Drift Off (for Sleep)

Meditations

Mindfulness Meditations for Sleeping

Start your day with an inspiring story or teaching from a trusted mindfulness teacher.

Browse meditations, music soundscapes and more!

Most Popular Sleep Music

Our selection of instrumental music is designed to guide the body and mind into a state of deep relaxation where sleep is possible.

Imagine gazing up to the wonder of a star-filled sky with this simple and gentle track.

Stargazing Night

As you fall asleep, open your mind to tranquil dreams with this soft track.

Gateway of Dreams

Settle in with slow and spacious tonal colors, to envoke a meditative state to drift to sleep. 

Switching Off

Unwind for sleep with a warm, flowing space and gentle piano melody. 

Home Again 

Let these gentle tones guide your mind and body to wind down, as you imagine the clouds as your walking footpath.

Walking on Clouds

Deep, warm and peaceful tones to focus and rest the mind. 

Turning Inwards

Relax your mind as the music creates the imagery of the soothing ombre sky at sunset. 

Calming Ombre Sky

Unwind with this soft track and let your dreams take off into the winds.

Into the Winds

Soothe the mind with gentle and meandering piano melodies to whisk you away to another world. 

Let Go

Listen to this tender depiction of a walk through the forest under the moonlight to help calm your mind and body. 

Moonlit Forest Walk

Calm your mind and body to this hopeful track of the new beginnings that tomorrow may bring. 

Drifting Towards Tomorrow

Immerse yourself in light and warmth with this sound journey through the heavens. 

Sweet Sleep

Slow down as you follow these mellow piano notes to fall deeper and deeper into relaxation. 

Softly Downwards

Ready for bed? Gentle swelling strings and grounded, steady tones take you on a journey to deep sleep.  

Drift Off 

Music

Relaxing Music to Help Fall Asleep

Routines for Making Good Sleep a Habit

This pre-sleep routine is designed to help shift your mind from doing mode to being mode - the ultimate state of mind for transitioning into deep sleep.

Relaxing Before Sleep

Doing Mode to Being Mode

Make Good Sleep A Habit. Enjoy better health, sharpen your focus, and become less reactive with a better sleep routine.

Free 7-Day Sleep Challenge

Drift-off with nature

A gentle wind. Rainfall. Waves lapping the beach. A creek flowing through the woods. The sounds of nature are deeply soothing to the human brain, helping us to feel a sense of balance and ease. 

Explore our natural soundscapes to set the stage for a restful sleep. 

Gentle forest sounds for relaxing, focus or deep sleep.

Soft Forest

Meditate to the distant sounds of a thunderstorm.

Distant Thunderstorm

Slow down as you listen to the calling of the wind.

Windy Valley

Bring your mind to a place of calm with the sounds of the forest night.

Forest Night

Escape and relax your mind surrounded by the small waterfall in a tropical forest.

Tropical Forest Waterfall

Nurture a moment of reflection with the sounds of a warm campfire.

Crackling Campfire

Relax by the river as the water rolls over the stones. 

Gentle Stream 

Rainstorm sounds for relaxing, focus or deep sleep.

Heavy Rain

Enjoy relaxing or falling asleep with the sounds of the beach.

Calming Ocean Waves 

Sounds

Soothing Nature Sounds

Helping kids sleep, ages 4-12

From fear of the dark to worried thoughts, kids sometimes struggle to fall asleep. Explore our children’s meditations and soundscapes to create the soothing conditions they need for a good night’s rest.

In this sleep meditation, we will use a sleeping buddy to help us feel safe and drift off to a deep night's rest.

Sleeping Buddy

In this sleep meditation, we will go to our imaginary "sleepy place" to help us feel safe and calm.

Imaginary Sleep World

In this sleep meditation, we will explore how to feel calm when our mind is thinking a lot.

Peaceful Thoughts

In this sleep meditation, we will practice relaxing our bodies so we can drift off to deep sleep.

Calm and Relaxed

Helping Children Sleep

Learn three strategies to soften a busy mind and tense body, and drift into deep sleep.

Tips for Deep Sleep

Racing Thoughts? Try Writing Them Down

Breathing Techniques

Extend the exhale

Box Breathing

Hands on Body

Progressive Muscle Relaxation (PMR)

Trust Your Body

Still Can’t Fall Asleep? Get Out of Bed

Can’t Get Back to Sleep?

A mindfulness technique to reduce bodily tension.

Progressive Muscle Relaxation

Create a Pre-Sleep Routine to Sleep Well

Sleep Better Tonight

Help Your Loved Ones Sleep Better

Make Good Sleep a Lasting Habit

In this article, learn about why you can’t sleep and about the best mindfulness practices to help you get to sleep more quickly and to stay asleep through the night.

Can't Sleep? Here's How to Fall Asleep Fast

Ready to experience the Sleep Effect for yourself?

Prepare body & mind for sleep

Control the light

Make it quiet

Introduce scent

Invest in your bed

Technology for better sleep

Kids

Know someone in your life who’s lying awake at night?

Lots of factors can affect our sleep routines, and while not all of these factors have a quick-fix solution, there are lots of simple adjustments to our daily and nightly habits that can have a big impact on how we sleep.

Creating the Perfect Sleep Environment 

This practice guides you into a deep, restful sleep where your body can repair and rebuild, gaining resilience.

Better Sleep to Build Resilience

Morning & Daytime Tips to Help You Sleep Better at Night

Rich shares a simple approach for creating powerful morning routines. 

How Can I Create a Better Morning Routine?

A transformative, 4-part mindfulness practice to meet any moment.

RAIN Mindfulness Technique

Join Melli and Susan as they explore the theory and practice of mindful eating and the five simple steps to support this in daily life. 

How to Practice Mindful Eating 

In this meditation, we practice resting in awareness. Instead of focusing on anything in particular, we observe it all coming and going.

Choiceless Awareness

This meditation will guide you through a process of visualizing high performance as a way to build the mental habits of success. 

Visualize High Performance

Ultimate Calm (Gentle Stream)

Evening Tips to Help You Relax

And if you still can't sleep...

Listen to the rhythmic raindrops falling against the rooftop.

Rain On a Tin Roof

Enjoy the gentle bustling sounds of the neighbourhood.

Town Square

A research-based breathing technique to reduce stress and improve sleep.

4-7-8 Breath

Is a racing mind keeping you up at night? Here’s a mindfulness practice to get back to sleep. 

Getting Back to Sleep (For Middle of Night)

Take some time to connect with your calm centre and set your intention for the day. 

Morning Intention Setting

Our contemporary life makes sleep more difficult. Try these tips to realign your natural circadian rhythm and help your body and mind relax to get the good night’s sleep you need.

How to Sleep Better: 25 Tips for a Good Night’s Sleep

Why Do I Have Problems Falling or Staying Asleep?

In this meditation, we'll use breathing strategies and body relaxation to rest deeply and settle back into sleep.

Falling Back to Sleep

How Meditation for Sleep Can Help

Become fully alive to the present moment using the sensations of body and breathing as a method of cultivating mindful awareness.

Body Scan 

The Benefits of Sleep Meditation

What to Do Before Bed

How to Meditate to Sleep

Can Meditation Replace Sleep?

Meditation & Mindfulness Tips for Better Sleep Anytime

Isn't meditation the same thing as sleep? They're both about relaxation right? What's the difference? We'll address those questions here.

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