Meditation may improve sleep among people struggling with insomnia, a condition estimated to affect about 60 million Americans. While few studies have tested meditation's effects on sleep, some medical experts suggest that practicing meditation may protect against sleep disturbance by reducing stress and promoting relaxation.
The Science Behind Meditation and Sleep
The available research on meditation and sleep includes two studies that combined mindfulness meditation with cognitive behavioral therapy (a form of psychotherapy that emphasizes your thoughts' effects on your behavior and emotions). In a study published in Behavior Therapy in 2008, for instance, researchers found that 30 insomnia patients who received six weeks of mindfulness-based cognitive behavioral therapy experienced significant improvements in insomnia symptoms. And in a study published the following year in Explore, scientists looked at data on 21 participants (all of whom had previously received mindfulness-based cognitive behavioral therapy) and found that several sleep-related benefits were sustained throughout the year following their treatment.
A small study presented at the 2009 meeting of the Associated Professional Sleep Societies also suggests that meditation may bring about sounder sleep. In tests on 11 healthy people with insomnia, the study's authors found that two months of meditation training led to improvements in sleep quality, total sleep time, and symptoms of depression.
Should You Use Meditation for Healthy Sleep?
Although more research is needed before meditation can be recommended as a treatment for insomnia, taking up meditation may offer a number of mind-body benefits (including potential improvements in sleep). For instance, some research suggests that meditation may help ease anxiety, lessen stress, boost mood, and aid in the management of chronic pain.
Since skimping on sleep can lead to a number of health problems (including inflammation, weight gain, and an increased risk of heart disease), it's important to talk to your doctor if you're experiencing insomnia on a regular basis. Certain lifestyle changes (such as limiting your caffeine intake and exercising regularly) may improve your sleep and help alleviate your insomnia. For help in treating insomnia effectively, talk to your doctor about using meditation or other mind-body techniques (such as yoga and guided imagery) to achieve healthier sleep.
Sources:
American Academy of Sleep Medicine. "Meditation May be an Effective Treatment for Insomnia". June 2009.
National Center for Complementary and Alternative Medicine. "Meditation: An Introduction. NCCAM Publication No. D308. June 2010.
National Institute of Neurological Disorders and Stroke. "Brain Basics: Understanding Sleep". NIH Publication No.06-3440-c. May 2007.
Ong J, Sholtes D. "A mindfulness-based approach to the treatment of insomnia." J Clin Psychol. 2010 Nov;66(11):1175-84.
Ong JC, Shapiro SL, Manber R. "Combining mindfulness meditation with cognitive-behavior therapy for insomnia: a treatment-development study." Behav Ther. 2008 Jun;39(2):171-82. Epub 2007 Nov 14.
Ong JC, Shapiro SL, Manber R. "Mindfulness meditation and cognitive behavioral therapy for insomnia: a naturalistic 12-month follow-up." Explore (NY). 2009 Jan-Feb;5(1):30-6.
