How to use guided meditation for sleeping

I used to sleep like a dream before I became pregnant with my son. Now, with a small child who frequently wakes, I’m usually up a couple of times a night with him. 

Personally, I’ve found guided meditation to be a lifesaver for lulling myself back to sleep. Over time, I’ve discovered a few tips that make it even more effective.  

1. Get comfortable in bed. 

There’s no need for any special “meditation position” here. The goal is to let the meditation guide you gently into sleep—ideally, before it even ends. Start by finding a comfortable sleeping position. If you feel the need to scratch an itch or adjust your body during the meditation, go ahead and do so. Once you’re comfortable, let your body return to stillness and settle into relaxation.  

2. Use speaker mode for comfort.

Wearing headphones to bed can be uncomfortable and disrupt your sleep. Instead, play the meditation on speaker mode. Keep the volume soft—just loud enough to hear without it being jarring.  

Here’s an important note: Sleep hygiene experts advise against sleeping with devices emitting Wi-Fi or Bluetooth signals near your body, as electromagnetic frequencies (EMFs) can interfere with proper rest.  

This can be tricky if your meditation app requires internet streaming, but there’s good news! At Balance, we’ve made all our meditations downloadable. This allows you to listen with your phone on airplane mode, free of Wi-Fi and Bluetooth signals, giving you a more restful sleep environment.  

3. Welcome thoughts as your body de-stresses.

In meditation, your body naturally releases stress and tension, which may surface as thoughts, emotions, or sensations. This is a normal part of the process, so try to welcome it rather than resist it.  

Take a deep breath, relax your body, and adopt a neutral or welcoming attitude toward whatever arises. This shift creates a sense of spaciousness and ease, allowing your mind and body to transition into deeper relaxation.  

4. Let go of the urge to focus.

When using meditation for sleep, the goal isn’t a hard focus or concentration. Instead, gently rest your awareness where the teacher guides you—light as a feather, whether on your breath, body, or visualization. Embrace effortlessness and let go of the need to control the experience.  

If thoughts arise, such as judging the meditation as “good” or “bad,” let them pass like clouds in the sky. The act of releasing expectations and surrendering to the process will naturally lead you into restful sleep.  

5. Explore different types of sleep meditations.

Not all sleep meditations are the same. Some focus on body awareness, others on breath or visualization, and some unfold like soothing bedtime stories. Experiment with different styles to discover what works best for you.  

‍Guided meditation is a wonderful tool for improving sleep. With a little practice, it can help you fall asleep faster and stay asleep longer. Remember, the key is to relax, let go, and allow yourself to drift off naturally. Sweet dreams!