Meditation for Sleep After a 3am Feed

Got a lot on your mind these days? As the parent of a newborn or infant, we have a feeling you do. And that’s an incredibly good thing, too. Because right now, your little one depends on you and your partner for absolutely everything. You’re doing an awesome job ensuring all her needs are met and that she feels as happy and loved as can be.

But being a great parent means that there sure is a lot to think about and a lot to keep straight. Not all of those thoughts will be warm and fuzzy, either (although we hope most are). As a parent who cares deeply about your little one, some of those thoughts will be anxious ones. And while the hustle and bustle of your days can work wonders to distract you from your racing mind, it’s when you’re back in bed after giving your baby her late-night feed that all those thoughts come flooding back, robbing you of your precious sleep.

If this is happening to you, the good news is there are things you can do to help yourself get back to sleep after the 3am feed. One of those things is to listen to a guided sleep meditation.

Can meditation really improve your sleep?

The short answer is, yes! In a study conducted a few years ago on adults with sleeping troubles, half of the people completed a mindfulness awareness program that involved meditation, while the other half completed a sleep education class that taught them other ways to improve their sleep. At the end of the study, the people who meditated reported having less insomnia, fatigue, and even depression compared to those in the sleep education group.

In another study conducted by the American Academy of Sleep Medicine, researchers took a group of people with insomnia and had them practice meditation over a two-month period. The participants saw their sleep improve in a number of ways: They took less time to fall asleep, they slept longer and more soundly, they were awake for less time in the middle of the night, and they woke more easily in the morning.

How meditation helps you embrace sleep

In order to fall asleep, both your mind and body need to be fully relaxed. When you practice meditation, you train yourself to be less in your head and more aware of the present moment. You learn how to let go of anxious thoughts—what’s keeping your mind racing and your body agitated—so that you can relax your mind while simultaneously relaxing your body. The more you practice meditation, the easier it becomes to let go of the stresses of today and tomorrow—just what you need to lower your heart rate and slow your breathing so your body can embrace sleep.

The sleep you get will be of higher quality, too. That’s because when you meditate, your body releases both serotonin and melatonin, two hormones that have been shown to improve sleep quality.

We partnered with the experts at the Breethe Meditation App to bring you free guided meditation for sleep, designed to help you settle your mind quickly and fall asleep faster. Why not try one out tonight? There’s nothing to lose, and a whole lot of zzz’s to gain. You can find and stream them all here.