As I deepen my own mindfulness practice, I’m often asked: “Does mindfulness actually help with sleep?” It’s a fair question—and one I’ve asked myself too.
My Personal Experience: A Mixed Bag
For me, it’s hard to isolate mindfulness as the single contributor to better sleep. I also take magnesium, work out a few times a week, and walk my Labrador daily—all of which help me fall asleep and sleep deeply.
However, mindfulness has played a unique role, especially when I wake during the night. At times, bringing attention to my thoughts can stimulate my mind, making it harder to drift off again. But on other nights, gently focusing on the sensation of my cheek against the pillow or the feeling of my eyelids closing helps me return to rest without falling into overthinking or “doing mode.”
The Research on Mindfulness for Sleep
Sleep problems are common—affecting 10–25% of the population—and linked to a host of mental and physical health issues. While sleep medications are often prescribed, they come with side effects and dependency risks. Cognitive Behavioural Therapy for Insomnia is effective but not always accessible.
This is where mindfulness can come in.
A recent study from the Universities of Bath, published in the British Journal of Health Psychology, showed that just 10 minutes of daily mindfulness significantly improved wellbeing, anxiety, depression—and yes, sleep quality.
Lead psychologist Dr. Masha Remskar shared:
“Mindfulness builds the psychological skills you need to build healthy habits. Even short, daily practices can make a difference.”
What’s striking is that even after 30 days, people in the mindfulness group continued to report better mood, motivation, and improved sleep.
Mindfulness Practices That Support Sleep:
Some of the people I teach find the body scan a helpful practice before sleep—gradually guiding their attention through their body promotes calm. For me, the body scan is more of a “falling awake” experience—it helps me wind down but doesn’t always lead to sleep directly.
Sometimes, I’ve also found Yoga Nidra (yogic sleep) helpful as part of my nighttime mindfulness routine. It creates a calming transition from activity to rest, even if sleep doesn’t come instantly. The practice promotes a sense of peace and regulation in the body and a technique I find for calming the mind.
Sleep Hygiene + Mindfulness for better sleep:
I’ve been reflecting more on sleep hygiene—the bedtime habits that support better rest. Mindfulness can be integrated beautifully into these routines, helping to switch from the day and ease into sleep with awareness, not force.
What Works for You?
Mindfulness won’t be the magic solution for everyone, but it offers a gentle and empowering way to tune into your body, regulate your nervous system, and create space for rest.
Whether it’s noticing the warmth of your duvet, a body scan, a short evening meditation, or mindful breathing—exploring what soothes your system is what matters.
I’d love to know—have you found mindfulness helpful for your sleep or bedtime routine? Feel free to share your experience in the comments