Lying awake while your mind replays the day, or worries about tomorrow, is exhausting. A sleep meditation gives your busy mind something gentle to focus on, so your body can do what it already knows how to do: rest.
Listen to the Sleep Meditation
Press play, close your eyes, and let the voice guide you. It's fine to fall asleep before it ends.
Prefer to read it yourself? Below is a complete guided sleep meditation you can follow in bed. You can read it slowly a few times until you remember the flow, record yourself reading it on your phone and play it back, or ask someone you love to read it to you. It takes about 10 to 15 minutes, and it's fine if you fall asleep before the end. That's the whole point.
Before You Begin
- Get comfortable. Lie on your back or your side, whichever you sleep best in.
- Dim the lights and set your phone face down, or across the room if you're not using it to play a recording.
- Let go of trying. You can't force sleep. Your only job is to rest and follow along.
- If your mind wanders, that's normal. Each time you notice, gently come back to the words. No scolding needed.
The Guided Sleep Meditation
Read slowly, pausing wherever you see three dots...
Part 1: Settling In
Let your body sink into the bed... Feel the mattress holding you up, so you don't have to hold yourself up anymore...
Notice where your body touches the bed... your head on the pillow... your shoulders... your back... your hips... your legs... your heels...
There's nothing you need to do right now. Nowhere you need to be. The day is done... You did enough today...
Part 2: Slow Breathing
Take a slow breath in through your nose... and let it out slowly through your mouth, like a long, quiet sigh...
Again... breathe in... and breathe out, a little longer this time...
Now let your breathing find its own easy rhythm. You don't need to control it. Just notice it... the gentle rise of your belly as you breathe in... the soft fall as you breathe out...
With each breath out, imagine you are letting go of a little more of the day...
Part 3: Relaxing Body Scan
Bring your attention to your feet... Notice any tightness there, and let it soften... Let your toes go loose... your feet grow heavy and warm...
Now your ankles and calves... let them relax and sink down... Your knees... your thighs... let your legs feel heavy, as if they're melting into the bed...
Move your attention to your hips and lower back... let them soften and release... Your belly rises and falls, slow and easy...
Now your chest... let it feel open and calm... Your heartbeat is steady... Your breathing is slow...
Notice your shoulders. We carry so much there... Let them drop away from your ears... let them sink into the bed...
Let the relaxation flow down your arms... your elbows... your wrists... your hands... your fingers, loose and still...
Now your neck... let it be soft... Your jaw... let your teeth part slightly and your tongue rest... Your cheeks... your eyes, heavy and relaxed behind your eyelids... Your forehead, smooth and calm...
Your whole body is heavy... warm... and completely at rest...
Part 4: A Peaceful Place
Now imagine a place where you feel completely safe and peaceful... It might be a quiet beach at sunset... a cozy cabin with rain on the roof... a soft meadow under the stars... or somewhere only you know...
Notice what you see there... the colors... the soft light...
Notice what you hear... maybe gentle waves... rain... wind in the trees... or simply silence...
Notice the temperature... just right... comfortable and cozy...
In this place, you have no worries... Anything that troubled you today is far away and can wait until morning... Here, you only rest...
With each breath, you drift a little deeper into this peaceful place... deeper into calm... deeper into rest...
Part 5: Drifting Off
Now, slowly count backward from ten, letting each number carry you deeper...
Ten... feeling calm and heavy...
Nine... drifting deeper...
Eight... letting go...
Seven... warm and safe...
Six... softer and slower...
Five... so peaceful...
Four... drifting...
Three... deeper still...
Two... resting...
One...
Let yourself rest here... There's nothing left to do but sleep...
Can't Fall Asleep? Try These Quick Tricks
- Breathe in for 4, hold for 4, out for 6. A longer out-breath helps your body relax. Repeat a few times.
- Do a quick worry dump. Keep a notepad by the bed. Write down whatever is on your mind, then tell yourself you'll deal with it tomorrow.
- Get up after about 20 minutes. If you're wide awake, go to another room, read something dull in dim light, and come back when you feel sleepy.
- Try a calming phrase. Repeat slowly: "I am safe. I can rest. Tomorrow will take care of itself."
- Imagine a slow, boring task, like walking through your childhood home room by room, or listing a food for each letter of the alphabet.
For more ideas, read How to Stop Overthinking at Night: 10 Ways to Quiet Your Mind.
Bedtime Affirmations
Some people like to end the day with a few calming words. Try one or two of these as you settle in:
- The day is done. I can let it go.
- I did my best today, and that is enough.
- My body knows how to rest.
- Nothing needs to be solved tonight.
- I welcome deep, peaceful sleep.
Find more for anxious nights in Affirmations for Anxiety.
Habits That Make Sleep Easier
- Go to bed and get up at about the same time every day, even on weekends.
- Dim the lights and put screens away 30 to 60 minutes before bed.
- Keep your bedroom cool, dark, and quiet.
- Go easy on caffeine after lunch and on alcohol in the evening.
- Get some daylight and movement during the day.
Want to build better habits? See How to Build Healthy Habits That Last.
When to Talk to a Doctor
A meditation can help with an occasional restless night, but ongoing sleep trouble deserves real attention. Talk to your doctor if you have trouble sleeping most nights for several weeks, if you snore loudly or wake up gasping, if you're very sleepy during the day, or if worry or low mood is keeping you up. Many sleep problems are very treatable. Our free Doctor Visit Planner can help you prepare for the appointment.
If you're struggling emotionally, see Mental Health Help, or in the US call or text 988 any time, day or night.
Frequently Asked Questions
Does meditation really help you sleep?
Many people find it helps. Meditation calms the body and gives a racing mind something gentle to focus on, which makes it easier to drift off. It works best when practiced regularly, not just on bad nights.
Is it okay to fall asleep during a sleep meditation?
Yes. That's exactly what it's for. You don't need to finish it.
What should I do if I wake up in the middle of the night?
Skip the clock and the phone. Go straight to Part 2 (slow breathing) and Part 3 (the body scan). Many people find they drift back to sleep before they reach their shoulders.
Can I record this meditation in my own voice?
Absolutely. Read it slowly and softly, pausing at each set of dots. Many people find their own calm voice, or the voice of someone they love, very soothing.
Looking for more? Browse all our Guided Meditations, or end your day with the Inner Peace theme from Today's Focus.