It’s late. The house is quiet, your body is tired, and yet your mind is wide awake, running through tomorrow’s list and replaying today’s conversations. If that sounds familiar, you’re in very good company. Many people struggle to switch off at night.

Meditation won’t solve every sleep problem, but many people find that a few minutes of gentle practice in bed helps the mind and body settle. Here are five simple approaches to try while you’re lying down.

1. Breathe slowly

Let your breath slow down naturally. You might try breathing in for a count of four and out for a count of six. A slightly longer out-breath can help your body relax. If counting feels like effort, simply notice the breath moving in and out.

2. Take a slow tour of your body

Starting at your toes, gently move your attention up through your body: feet, ankles, calves, knees, thighs, hips, belly, chest, hands, arms, shoulders, neck, face. Notice each area and let it soften. Many people drift off before they reach the top.

3. Count gently

Counting gives the busy mind a simple job. Count your breaths from one to ten, then start again. If you lose count, that’s fine. Just begin again at one.

4. Listen to a calm voice

A guided sleep meditation or a soothing recording can help, especially when your own thoughts are loud. Choose a voice you find calming and set a timer so it switches off on its own. How to do a guided meditation in 5 steps has tips for choosing one.

5. Rest your hands on your belly

Place one or both hands on your belly and feel it rise and fall as you breathe. The gentle weight and warmth of your hands can be surprisingly comforting.

Helpful habits

These everyday habits can support your practice:

  • Keep a regular bedtime and wake-up time when you can.
  • Dim the lights and put screens away in the last hour before bed.
  • Keep your bedroom cool, dark and quiet.
  • Avoid caffeine later in the day.
  • If you can’t sleep after a while, get up, do something calm in low light and return when you feel sleepy.

When sleep stays hard

If sleep problems go on for weeks, or leave you struggling during the day, please reach out for support; you deserve proper rest, and there are many kinds of help available.

How little is enough

Tonight, try just one approach: a slow breath, a body tour or a hand on your belly. Let it be gentle, and let sleep come when it’s ready.

If you’d like to keep going with this, you’ll find a few gentle guides on the Guides page.