Evening · Coming to rest
Meditation for sleep: how do I wind down at night?
A meditation for sleep isn't a technique for forcing yourself to fall asleep. It helps you slow down: you lie down, feel the weight of your body and let your out-breath become a little longer, with no goal and no task. Many people find that this helps the day fade out more easily. If you've been sleeping badly for weeks, meditation doesn't replace medical advice.
By the SoulGarden team ·
Why your mind gets louder at night
During the day there's a lot going on and little room for thoughts. In the evening, when things go quiet, they come back: today's conversation, tomorrow's to-do list. Trying hard to fall asleep adds even more pressure, and pressure is the opposite of what helps you sleep.
That's why an evening meditation has a modest goal: coming to rest a little. Whether you fall asleep or not doesn't matter. Both are fine.
What helps in the evening
- Briefly write down or record what's still on your mind. Then you don't have to hold on to it.
- Start the timer and put your phone face down.
- Stay with something calm: the weight of your body, the blanket, a soft sound. In the evening, gentle anchors work better than effortful concentration.
- Keep it easy. You can practise in bed and fall asleep doing it. There's no end point you need to reach.
Practice · 5 minutes
Five minutes lying down
Lie down in bed or on the sofa, just as you would to go to sleep. Your eyes can be closed.
- Set a timer for five minutes, ideally with soft nature sounds. Then put your phone away.
- Feel where your body is resting: heels, back, the back of your head. Let it become heavy, the mattress is holding it.
- If it feels good, let your out-breath become a tiny bit longer than your in-breath. Don't force anything. If focusing on your breath feels uncomfortable, simply stay with the weight of your body.
- If a thought about tomorrow drifts by, say “later” to yourself and return to the weight of your body.
- When the time is up, you don't need to do anything. Turn into your sleeping position and simply stay there.
If something makes you restless, open your eyes, look around the room and feel the mattress beneath you. You can stop at any time.
In the app
Evenings with SoulGarden
In SoulGarden you set the timer as short or long as feels right today, with a gong and soft nature sounds. Beforehand you can write or speak into the journal whatever is still on your mind. In the app, the element water stands for letting feelings be there without being swept away.
Every minute counts for your garden, including the five minutes before sleep. There are no leaderboards and no guilt if you skip an evening. The app is free and ad-free and works offline, so flight mode is fine.
- Timer with nature sounds
- Journal, typed or spoken
- Element water
- Works offline
Plant your first seed.
SoulGarden is free and ad-free, no sign-up needed. On iPhone, Android and in your browser, in English and German. Everything works offline, too.
Frequently asked questions
Can meditation help me fall asleep?
Many people use a calm practice in the evening to let the day fade out and come to rest more easily. It's no guarantee that you'll fall asleep. For persistent sleep problems, please talk to a doctor.
Is it bad if I fall asleep while meditating?
Not in the evening. If you meditate to fall asleep, falling asleep is a lovely outcome. During the day, when you want to stay awake, it helps to sit upright and keep your eyes slightly open.
How long should a meditation for sleep be?
Five to ten minutes are enough. More important than the length is that the practice is calm and asks nothing of you. Better short and relaxed than long and effortful.
Should I focus on my breath before sleep?
You can, but you don't have to. Some people get restless when they watch their breath. Then the weight of your body on the mattress is a good, calm anchor.
