Mindfulness Meditation and Restful Sleep

"Even though I'm tired and sleepy, I just can't fall asleep."
"I keep waking up several times during the night."
Many people have likely experienced something similar. It's truly difficult when you can't sleep the way you want to.

Poor quality sleep can leave you feeling sluggish during the day, and it can also impair brain function, leading to reduced memory and concentration.

If you struggle with sleep issues, one method worth trying is mindfulness meditation, which involves focusing your awareness on your breathing. One of the short-term benefits of mindfulness that has been confirmed is improved sleep quality.

In this article, we'll explore the relationship between mindfulness meditation and sleep.

The Role of Sleep

There’s a Japanese saying: “Children who sleep well, grow well.” In fact, it’s been found that growth hormone is secreted during the first three hours of deep sleep.

The primary role of sleep is to maintain both the mind and body.

You know that wonderful feeling when you wake up after a good night's sleep? You feel refreshed and ready to take on anything.
High-quality, uninterrupted sleep significantly boosts your performance the next day.

That’s because, while we sleep, our bodies undergo a variety of important maintenance processes. These functions show just how essential sleep is for our well-being:

・Accelerates recovery from fatigue
・Promotes anti-aging
・Balances the autonomic nervous system
・Restores and strengthens both the brain and body
・Boosts immune function
・Organizes and consolidates memories
・Calms the mind

Mindfulness Meditation to Regulate the Autonomic Nervous System

Mindfulness meditation has been scientifically proven to help regulate the autonomic nervous system and improve the quality of sleep.
Mindfulness is the state of focusing your awareness on “the present moment,” observing your thoughts and physical sensations just as they are, without judgment.

A key element of mindfulness meditation is breathing. Breathing is closely linked to the autonomic nervous system. When breathing becomes shallow, the sympathetic nervous system—which is active during times of stress or excitement—tends to dominate.

This puts the body in a tense state, and the amount of oxygen taken in with each breath is reduced to about half of what’s taken in during deep abdominal breathing. This can lead to discomfort or a sense of breathlessness. Inadequate oxygen supply to the brain can negatively affect the autonomic nervous system.

During mindfulness meditation, as you continue to focus on your breath, it naturally becomes deeper and calmer.

This slow, relaxed breathing activates the parasympathetic nervous system, which governs rest and relaxation. When the parasympathetic system takes the lead, both mind and body begin preparing for a deep, restful sleep.

Breathing Can Be Controlled

Breathing is one of the few bodily functions we can control consciously. When you're feeling nervous, taking a few deep breaths can help calm you down, right?
This calming effect of deep breathing is closely linked to a hormone known as serotonin, often referred to as the “happiness hormone.”

When you inhale deeply through your nose and exhale fully—repeating this for a few minutes—your brain begins to release serotonin.
This hormone helps stabilize your mood, easing feelings of anxiety and tension, while promoting a more positive emotional state.

Try taking a deep breath of fresh air, filling your lungs completely, and feel it flowing through your entire body.

Meditation You Can Do While Lying in Bed

Mindfulness meditation can be done while lying down. Whether it’s a night when you feel like you’ll fall asleep easily, or a night when you’re struggling to drift off, what matters most is practicing consistently every day.

As you focus on your breath during mindfulness meditation, you may begin to realize just how shallow your breathing typically is.

Once mindfulness meditation becomes a habit, you’ll start noticing shallow breathing not only at bedtime but during the day as well—and you’ll be able to consciously shift to deeper, more mindful breathing.

1. Lie down and relax

Lie on your back in bed. Rest your arms alongside your body with your palms facing upward. Keep your legs slightly apart, about hip-width.
To make it easier to fall asleep afterwards, use your favorite blanket or throw—something seasonally appropriate to keep you comfortable.

2. Focus completely on your breath

Close your eyes and begin breathing slowly through your nose.
Visualize the air entering through your nose, traveling down your windpipe, and filling your lungs.
Pay close attention to the physical sensations: the rise and fall of your belly, the gentle movement of your shoulders—just observe these changes with each breath.
Be fully aware of the feeling: “I’m inhaling now,” and “I’m exhaling now.”

3. Don’t chase after thoughts or emotions

While focusing on your breath, you might start thinking about things that happened during the day or tasks for tomorrow.
That’s perfectly normal. The first step is understanding that your mind will naturally wander—that’s just what minds do.
When distractions arise, simply notice them: “Ah, I was thinking about something,” and then gently return your attention to your breathing.

The most important things are not to criticize yourself if you lose focus, and not to follow or engage with the thoughts and feelings that come up.

Create a Sleep-Friendly Environment

When you slow down and focus on your breathing, it naturally invites a sense of calm that can lead you gently into sleep.
And if you find yourself drifting off without even realizing it—that’s the ideal outcome.

Creating a comfortable sleep environment is another key factor.
While this varies depending on the season, it’s important to maintain a temperature and humidity level that feels good to you. Don’t hesitate to make good use of air conditioners, heaters, or humidifiers to create the ideal conditions.

Also, try to keep your smartphone out of reach.
Even if you only intended to check the time, it’s easy to fall into the trap of scrolling through news or social media—before you know it, you’re wide awake again.

The blue light emitted from screens stimulates your eyes and signals your brain that it’s still daytime.
To ensure a deep and restful sleep, it’s important to avoid using your smartphone at least one hour before bedtime.

Make Mindfulness Meditation a Habit and Improve Your Sleep Satisfaction

In this article, we explored the connection between mindfulness meditation and sleep.

By practicing mindfulness meditation consistently, you can not only improve the quality of your sleep in a short time, but also enhance your overall performance in daily life.

There may be times when, even as you focus on your breathing, distracting thoughts arise and make it difficult to fall asleep. That’s okay—just continue breathing slowly and calmly without rushing.

Even if thoughts or emotions bubble up, don’t criticize yourself for “thinking too much.” Simply notice them—“Ah, I had that thought”—accept them as they are, and gently bring your attention back to your breath without chasing after them.

With regular practice, you may find yourself slipping into deep sleep before you even realize it.

Why not start with just five minutes a day of mindfulness meditation and strengthen your ability to sleep soundly through the night?

Thank you very much for reading.