Body Scan Meditation for Sleep: A Step-by-Step Guide
A body scan moves your attention slowly through your body, releasing tension as you go. It gives a busy mind something simple to do, which is often what stops you falling asleep.
The 10-minute body scan
Lie on your back in bed. Let your eyes close.
- Take three slow breaths with long exhales.
- Bring attention to your feet. Notice any sensation, then let them soften.
- Move slowly up: calves, thighs, hips, belly, chest, hands, arms, shoulders.
- Spend extra time on the jaw, eyes and forehead. Most men hold tension there.
- If your mind drifts, gently return to where you left off. You don't need to finish.
Tips
Keep the room dark and cool, and the phone out of reach. Don't try to force sleep; aim for rest and sleep tends to follow.
When to get help
If poor sleep lasts more than a few weeks, you snore loudly or stop breathing at night, or you are very sleepy during the day, see a doctor. Insomnia is treatable, and a structured program called CBT-I is widely recommended as a first-line treatment.
Frequently asked questions
Does a body scan help you sleep?
Many people find it relaxing, and mindfulness practice has been linked to better sleep quality in some studies. It works best as part of good sleep habits.
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References
- Black, D. S., O'Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness meditation and improvement in sleep quality and daytime impairment among older adults with sleep disturbances. JAMA Internal Medicine, 175(4), 494–501.
This article is educational and not medical advice. Meditation does not replace professional care.