Sleep meditation is a mindfulness or relaxation practice performed before or during bed with the goal of calming the mind and body to promote easier and deeper sleep. It is a natural, non-pharmacological approach to improving sleep that draws on techniques from mindfulness meditation, guided visualization, and breathwork. Many people struggle to fall asleep because of a busy, overactive mind — replaying the day’s events, worrying about tomorrow, or experiencing anxious thoughts. Sleep meditation addresses this by gently redirecting attention away from these thoughts and toward the present moment, the breath, or a calming guided narrative. This shift reduces mental arousal and activates the body’s relaxation response, lowering heart rate, blood pressure, and muscle tension. Common forms of sleep meditation include body scan meditation, where attention is systematically moved through each part of the body to release tension; guided imagery, where a calming scene or story is visualized; breathing exercises such as the 4-7-8 technique or diaphragmatic breathing; and progressive muscle relaxation, which involves tensing and then releasing muscle groups throughout the body. Sleep meditation can be practiced independently or with the help of a guided recording. Many sleep apps, such as Calm, Headspace, and Insight Timer, offer a wide range of sleep meditations for different needs and preferences. Research supports the use of mindfulness-based practices for improving sleep quality, reducing insomnia symptoms, and decreasing sleep-related anxiety. Sleep meditation is safe, accessible, and can be effective for both adults and children when practiced consistently as part of a calming bedtime routine.