Meditation for insomnia

Getting a good night's sleep is essential for a healthy and enjoyable life, yet insomnia is a major problem for many people. What can start as difficulty falling asleep can develop into a crippling sleep disorder. It is remarkably common and can have debilitating effects.

Luckily, there's a simple technique available to help you get better sleep. Transcendental Meditation has proven to be an effective tool to combat insomnia.

Sleepless nights

According to Johns Hopkins Medicine, insomnia is the most common sleep-related problem with around

one-third of adults

experiencing insomnia symptoms at any given time. Up to 10% of adults have severe enough insomnia that it’s considered a sleep disorder.

Common symptoms of insomnia include:

Difficulty falling asleep at night
Waking up during the night
Not feeling well-rested
Daytime tiredness or sleepiness
Irritability, depression, or anxiety
Difficulty paying attention or focusing
Memory issues
Increased errors, accidents, and slower reactions
Ongoing worries about sleep

Evidence in peer-reviewed studies shows that TM practice has a direct impact on getting better sleep. This is because it resolves the stress that arises in daily life and accumulates over time. By giving our minds and bodies a chance to dissolve this stress, it is easier to fall asleep at night.

Finding solutions to lack of sleep is important because chronic insomnia and sleep deprivation can also increase the risk of other health problems and complications. These include heart attacks, strokes, diabetes, obesity and

like psychosis.

Essentially, insomnia can negatively impact almost every aspect of life, and prioritizing good quality sleep for better health and well-being cannot be overlooked.

“TM has been quite effective for me. I was suffering from insomnia, but right after the first day of class, I have not had a single sleepless night. Almost too good to be true!”

Sasha, July 2021

Can Transcendental Meditation relieve insomnia?

In short, yes. The natural functioning of our nervous system can be disrupted when stress and strain accumulate in the mind and body, but the Transcendental Meditation technique has the opposite effect, relieving stress and naturally bringing our bodies into balance. Anxiety and stress are frequently cited as the primary cause of insomnia, however, the TM technique produces a state of profound inner stillness, dissolving the deeply-rooted stresses that can disrupt our body's natural rhythms. In this way, the TM technique can break the cycle of insomnia.

Peer-reviewed scientific research supports this, demonstrating that the effects of TM practice on the mind and body counteract the factors that cause insomnia.

This is why so many people report a significant improvement to their quality of sleep after learning the TM technique, often within a few days of beginning regular practice.

“This is literally the best thing I've ever done. I'm 47 and wish I had known about this way of meditating before. I struggled with insomnia for years and now sleep like I have never slept before.”

Emily, June 2022

Naturally balance your hormones

Neurologists have found that practicing the TM technique naturally increases serotonin, the neurotransmitter that plays a key role in regulating mood and sleep-wake cycles.¹ Healthy levels of serotonin promote restful sleep.

Research also shows that TM practice reduces the level of stress-related hormones

such as cortisol

, which affects a large number of areas in life, particularly our quality of sleep. This study, published in the journal Hormones and Behavior, found that cortisol decreased significantly in TM meditators, compared with a control group who rested with their eyes closed.²

“After just 10 days of practicing TM… my chronic insomnia seems to be dissipating and I am getting better sleep at night.” Glo, January 2020

What makes TM practice different?

The TM technique addresses the root causes of insomnia, thanks to the deep rest and stress reduction that happen during transcending. Regular practice facilitates deeper and more restful sleep, often within the very first days of meditating.

Meanwhile, mindfulness apps and other meditation practices might offer limited help with insomnia. They tend to offer sounds or stories that will guide you to sleep. These guided, calming meditations address the symptoms of insomnia, rather than the causes.

Transcendental Meditation on the other hand, does not do this. Evidence and testimonials show that it may be more effective at relieving insomnia than other techniques because it gets to the root of the problem.

"This is changing my life so much. I’m finally starting to rest again after months of insomnia... Thank you!!" Cara, March 2020

Find an instructor

There are 170+ TM Centers in the U.S. where you can learn to meditate, and begin improving your quality of sleep right away.

By Carlos Cervantes, May 30 2024

References:

Bujatti M, Riederer P. Journal of Neural Transmission Vol 39, 1976, pp257-267
Jevning R, Wilson AF, Davidson JM. Hormones and Behavior 10 (1): 54-60, 1978