25 Sleep Meditations To Help You Catch Some Zs Fast

Frequently, falling asleep isn't as easy as we'd like it to be. Even after a tiring day of work, many people find themselves lying in bed at night, eyes wide open, hoping that sleep will eventually arrive. In fact, nearly 70% of Americans say they suffer from poor sleep at least once a month (via Sleephealth).

While the jury is still out on whether "beauty sleep" is actually real, there are a host of other issues that can arise when you don't get enough proper rest. According to the National Institute for Occupational Safety and Health, most adults need at least seven hours of sleep each night to be at peak performance the following day. 

If you're not getting enough rest, it puts both your mental and physical health at serious long-term risk. But, when you can't fall asleep, you don't have to suffer in silence. There are plenty of free, powerful sleep meditations that will help you catch some all-important Zs fast, so grab your headphones and have a listen. 

Everyone has occasional restless nights — something as simple as drinking coffee or another caffeinated drink shortly before bed can cause you to toss and turn when you should be sleeping soundly. But if you're unable to nod off night after night, you could suffer from a common sleep disorder called insomnia. 

Mayo Clinic notes that the causes of insomnia could be anything from excessive stress or a traumatic event in your life. People struggling with insomnia might find this guided sleep meditation helpful for calming their minds before bed, since it promises to soothe the symptoms of stress and anxiety. 

Feeling wound up, distracted, or anxious? You could be stressed out. According to Healthline, stress is a natural response our bodies give when faced with a threatening situation. For our ancestors, that threat might have been a dangerous wild animal. For us, it could simply be an overwhelming day at work.

Even though feeling stressed every now and then is normal, prolonged stress could be detrimental to your health. This peaceful, imagery-filled meditation created by Mindful Movement, the leaders in stress relief, promises to give listeners "effortless relaxation and stress relief for a deep healing sleep." 

Listening to a ten-hour-long sleep meditation isn't going to cut it when you have work in the morning. If you're short on time but still eager to be soothed at bedtime, give this enchanting TikTok sleep meditation a try. 

The Tibetan singing bowls used in the video bring listeners to a place of relaxation and peace in less than five minutes. Along with promoting relaxation, listening to singing bowls could potentially improve blood pressure and lower your cortisol levels too, per Healthline. 

All parents know how tiring it is to get their kids away from their screens and tucked up in bed — particularly on a school night. While you might tire yourself out during the process of prepping your children, chances are they're still buzzing with energy when it's bedtime.

Instead of getting frustrated, we suggest playing a sleep meditation for your kids after they've been tucked in for the night. This 8-hour YouTube sleep meditation is perfect for imaginative young children who enjoy a good bedtime story. 

When you're in the middle of dreaming, you normally don't feel in control of what you're seeing. Like a movie, you simply sit back and watch what happens next. This sleep meditation promises a better overall dreaming experience where you can gain control over what you see and do. 

This is a rare phenomenon known as lucid dreaming, which usually only occurs during rapid eye movement (REM) sleep when there is more brain activity (via WebMD). 

Do you ever look at the stars and wonder what and who else is out there? You won't have to wonder anymore once you put on your headphones and listen to this deep-space sleep meditation. The narrator's serene voice takes you on a journey through it all, guiding your mind's eye into seeing places that we could only ever dream of. 

The rumbling soundwaves in this video are indicative of the vast tranquility of outer space. This is a great meditation for anyone who enjoys stargazing and brown noise. 

Out of all the noise types, white noise has garnered the most attention when it comes to sleep benefits. That's why it's heard in so many sleep meditations, like this nature sleep practice. TIME magazine describes white noise as mostly made up of whispery, static sounds, much like what you hear when you flip to a TV channel that isn't broadcasting. 

Sleep experts suggest listening to white noise at night for anyone who doesn't like sleeping in complete silence. White noise can also be helpful to block out intrusive sounds, such as a particularly chatty roommate or late-night traffic. 

Binaural beats have only recently emerged onto the scene of sound wave therapy, but people are already falling in love with them. Medical News Today confirms that binaural beats consist of the difference in frequencies registered between your left and right ear. 

The sound oscillates from one to the other. For this reason, it's highly suggested that you listen to binaural beats with headphones on. Fans of pink, brown, and white noise generators will find these melodic beats perfect for nodding off, making this a must-listen. 

Dr. Lee R. Bartel is a professor emeritus at the University of Toronto, where he has led the way in the study of music medicine and the effects of music on your body. 

"Drifting into Delta" was scientifically designed by Dr. Bartel to aid in the promotion of delta waves in your brain. Delta waves are closely associated with deep or slow-wave sleep, the stage at which your body is in its most relaxed state (via Verywell Mind). 

So many sleep meditations opt to go straight into breathing exercises to get your body to shut down for the night. But if you're someone who prefers more meaning behind their meditation time, you'll enjoy listening to something that incorporates positive affirmations too, such as this video which promises to "reprogram your mind while you sleep." 

Positive affirmations guide you away from the self-critical thinking that can lead to negativity and feelings of unworthiness. Self-love techniques inspire a greater understanding of who you are and how you should treat yourself with the kindness you deserve. 

Negative thoughts may start off in your head, but they have a nasty way of spreading to other parts of your body, too. According to Marque Medical Healthcare, holding onto negative thoughts and feelings can result in worsening headaches, chest pain, stomach problems, and, you guessed it, sleep issues. 

The next time you feel weighed down by negativity, listen to this meditation. It will uplift your spirit and put you in a positive mindset so you'll start off the next day on the right foot following what's hopefully a restful night. 

It can be extremely frustrating when you open your eyes after falling asleep and see that it's only 2 o'clock in the morning. It's even more worrisome when you can't doze off again. However, the worst thing you can do after waking up in the middle of the night is panic. 

In a TikTok video, Dr. Michael Breus, AKA the "Sleep Doctor," advised that you should do your best to relax even after waking up too early. Keeping yourself in a calm and relaxed state will still rejuvenate your body, even if you're not asleep, and this meditation should help.