20 Best Guided Meditations for Sleep and Insomnia

20 Best Guided Meditations for Sleep and Insomnia

Do you have trouble sleeping at night or do you suffer from insomnia? According to the National Sleep Foundation, 30 to 40 percent of adults have difficulty sleeping, and 10 to 15 percent suffer from chronic insomnia. This is where guided sleep meditation can help.

You know what it means to not get enough sleep. The next day, you feel lethargic, have trouble concentrating, and lack motivation. But did you know that insomnia can have more serious health consequences?

Chronic insomnia can put you at greater risk for a variety of conditions such as stroke, high blood pressure, heart disease, and a weak immune system, which can make you vulnerable to disease. This puts you at greater risk for mental disorders such as depression and anxiety. Insomnia can affect your memory, judgment, focus, and sex drive, and even shorten your lifespan.

The good news is that in most cases there are a few simple solutions. In this article, we will focus on guided sleep meditations. I have looked at several meditations available on YouTube and have presented you with 20 of my best options.

Before I give you the list, I think it's a good idea to give you a better understanding of the nature of insomnia. This will give you a better idea of ​​which sleep meditations are best for you.


  1. Causes of Insomnia
  2. How meditation can help
  3. 20 best sleep meditations
  4. Substance
  5. More Tips for Practicing Meditation

Causes of Insomnia

Insomnia happens for various reasons. It can be a disease, psychological problems, stress and anxiety, or just a lifestyle.

Medical conditions can include allergies, stomach and intestinal problems, chronic pain, lower back pain, breathing problems, and more. If you have one of these problems, or if you suspect that another medical condition is preventing you from sleeping, I suggest that you consult your doctor.

Psychological problems, mainly depression, are common causes of insomnia. Depression leads to mood changes, which can affect hormonal balance and therefore sleep problems. Research has also shown that insomnia can exacerbate depression.

Stress and anxiety are also common causes of insomnia. We often reflect on the past and worry about the future. Sometimes we may feel overwhelmed and overwhelmed by our responsibilities. And sometimes it's just an over-excited mind that keeps us awake.

For some people, lifestyle can be the cause of insomnia. Some people work irregular hours that make it difficult to maintain normal sleep patterns or get enough sleep. Sometimes they don't have enough time to unwind before bed.

Food and diet can also affect your sleep. Large meals or an empty stomach can make it difficult to sleep. It's a good idea to have a low-sugar snack before bed, as too much blood sugar can make you feel anxious.

Alcohol, while it may help you sleep, will actually disrupt your sleep at night. Too much caffeine or drinking it too late can also make it difficult to sleep. Nicotine is another substance that can disrupt your sleep.

How meditation can help

While insomnia can have multiple causes, the good news is that meditation can help in many ways. The main way meditation can help you sleep better is by reducing stress and anxiety.

The principle of operation is quite simple. Meditation helps to calm your thoughts, and by calming them, you reduce the feelings associated with those thoughts.

Meditation can calm almost any wandering mind, but it can help reduce some of the things that over-stimulate your mind, like too much activity and excessive background noise. Essentially, any sensory stimulation creates a chain of thought, and if your day is filled with business and noise, then your mind is overstimulated.

For the most part, meditation is a break from sensory stimulation. While guided sleep meditations have music and voice to guide you, the sounds are slow and soothing, which helps to slow down your mind.

Meditation is a powerful antidote to depression. Studies have shown that when used correctly, it can be as effective as antidepressants. If you suffer from depression and want to try meditation as an alternative treatment, be sure to check with your doctor first.

Meditation can even help eliminate some of the physical causes of insomnia. Research has shown that meditation can relieve physical pain, especially lower back pain.

20 best sleep meditations

Here are 20 sleep meditations. They are divided into 4 categories:

  • Deep relaxation
  • Binaural beats
  • Hypnosis
  • Self meditation
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It's not clear which type of meditation is more effective than others for helping you fall asleep. While they are all designed to help you sleep better, they have slightly different purposes and mechanisms for helping you fall asleep. Based on the explanations and descriptions below, you can choose the most suitable option.

Meditations vary in duration. Some last less than an hour, while others last several hours. Most have guiding words in the beginning, which fade over time, leaving you with quiet, soothing music to help you fall asleep.

You can listen to them as long as you want while you go to bed, or you can even play them while you sleep. It's more a matter of preference.

Deep relaxation

As the name suggests, deep relaxation meditations will help you calm your body and mind. They usually use body scans to relax every part of the body, and a soothing voice and background music help calm your thoughts.

As you listen to meditations, remember that relaxing the body and mind is a process. Don't expect perfection. That is to say, your mind may wander or wander off - this is normal. Instead of forcing your body and mind to relax, just let them relax.

1. Soaring Among the Stars, Jason Stevenson.

Duration: 1 hour. 2 minutes.

Jason Stevenson has some of the best meditations on YouTube. His voice is soothing and he has the right choice of background music. His recordings have a good balance of music and voice volume. As the name suggests, this meditation gives you the feeling of floating among the stars.

2. Blissful deep relaxation from honest guys

Duration: 18,5 min.

The Honest Guys also have good quality recordings. In this meditation, the music is soft and slow, with gentle waves in the background. This is a relatively short meditation that you can comfortably listen to right before bed.

3. Fall asleep so fast, Lauren Ostrowski Fenton.

Duration: 1 hour. 17 minutes.

Lauren Ostrovsky Fenton has a soft and relaxing voice. The presentation of the dream music is well balanced with her voice. Her guided meditation has good positive affirmations that help boost self-esteem.

4. The happiness of your higher consciousness. Kim Carmen Walsh.

Duration: 33 min.

This entry by Kim Karmen Walsh is designed to help you become aware of your own inner happiness. He will then lead you into a deep and restorative practice to improve sleep.

5. Develop self-love while you sleep, Nicky Sutton.

Duration: 2 hours

This is a great meditation by Nicky Sutton. Only the music is warm and loving. Combined with her soft voice, self-love affirmations really touch your heart.

Meditations with binaural beats

Binaural beats are a technique that causes brain activity to slow down, causing drowsiness. Here's how it works: Your brain creates brainwaves from pulses of electrical activity when neurons interact with each other. Generally, higher brainwave frequency is associated with higher levels of alertness, such as concentration. Lower frequencies are associated with lower levels of alertness, such as deep sleep.

Two tones with slightly different frequencies have taken root in the background music, one in each ear. Your brain, instead of processing both tones, processes half the difference between the two frequencies. For example, if you receive a 300 Hz signal in one ear and a 280 Hz signal in the other ear, your brain will process a 10 Hz tone.

The two frequencies in meditation are designed to slow down your brain activity for deep sleep. As you may have guessed, you need to listen to these meditations with headphones to get the desired effect.

Binaural beats have two other benefits for sleep: they increase sleep-promoting hormones and reduce the pain that can keep you awake.

6. Discussions about perfect deep sleep from honest guys

Duration: 30 min.

This is another good guided sleep meditation from The Honest Guys. Like most of their meditations, this one is short compared to most other YouTube meditations. The music is slow and the voice is soothing and relaxing.

7. Guided meditation for sleep and healing during meditation vacations.

Duration: 40 min.

The scene of this meditation is a night beach with a fire. Along with the music of the fantastic landscape, you can hear the sound of the waves and the crackling of open fires. This meditation will promote healing while you sleep.

8. Deep Sleep Meditation with PowerThoughts Meditation Club Affirmations

Duration: 1 hour. 44 minutes.

Here is a meditation that boosts your self-esteem. This will help you overcome your fears and develop inner strength. The music is calm, the voice is soothing, and the affirmations are powerful. After a while, the voice fades, and the music helps to fall into a deep sleep.

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9. Deep Sleep Guided Meditation by PowerThoughts Meditation Club

Duration: 1 hour.

This is a guided meditation that will help you calm your wandering mind. A slow, soothing voice causes your mind to follow a slower pace. As in the previous guided meditation, the voice subsides after a few minutes.

10. Guided meditation for deep restful and restful sleep during your meditation vacation.

Duration: 47 min.

This dream meditation uses guided imagery to help calm your body and restless mind. Background music is slow and floating.

Meditations with hypnosis

Guided meditations with hypnosis are an effective way to reprogram your subconscious mind into the way you want to think or behave. When we are in a state of deep relaxation, our mind is more receptive to new information, so during meditation this is a great time to internalize positive affirmations that can improve the quality of your life.

These meditations will basically help change your outlook on sleep. One is for facilitating healing, while the other is designed to help you deal with stress and anxiety.

11. Deep sleep hypnosis to cleanse the soul and body. Michael Sealy.

Duration: 1 hour. 30 minutes.

Michael Seeley is one of the most popular guided meditation artists on YouTube, and for good reason. The recordings are of high quality and use a good balance of different elements to achieve the desired effect. This guided meditation uses soft music and guided imagery to promote inner healing while you sleep.

12. Meditation with Jason Stevenson.

Duration: 1 hour. 2 minutes.

Here is another guided meditation by Jason Stevenson. This one uses hypnosis techniques to promote deep sleep. The music is soft, slow and touching. Since the voice fades after a while, you can simply start this meditation and let it play while you fall asleep.

13. Guided Sleep Meditation, Jason Stevenson.

Duration: 50 min.

This guided dream meditation will help you reprogram your mind to release stress and anxiety. It uses guided imagery and soft relaxing music to soothe your body and mind and promote more restful sleep.

14. Sleep Hypnosis Meditation Female Voice Soothing Relaxing Music

Duration: 3 hours.

Although not as popular as most other guided meditations, this meditation uses a female voice and hypnotic techniques to put you into a deep sleep. Her voice is soft and soothing, and the music is a slow dream landscape that gives the feeling of floating in the air.

15. Hypnosis with subconscious programming for falling asleep, Nicky Sutton.

Duration: 1 hour. 16 minutes.

Here is another good meditation by Nicky Sutton. The first 18 minutes will help to relax the body. Subsequently, affirmations help reprogram your mind to fall into a deep sleep.

Meditations for self-relaxation

While this list of meditations is mostly guided sleep meditations, there are some great recordings of soothing music, nature sounds, or a combination of the two. Some sounds of nature, such as ocean waves, symbolize relaxation. When we hear these sounds, our subconscious associates them with relaxation and sleep.

This is the type that you can just quietly play in the background while you go to bed.

16. Clearing the aura and balancing the chakra through meditation and healing.

Duration: 8 hours

This video contains touching dream music that will help you fall asleep any day of the week.

17. Dreamscape Music for Relaxing and Sleep by Peaceful Productions

Duration: 8 hours

This is another record of soft, fantastic music. It uses delta waves - brain waves of the same frequency as during deep sleep.

18. Music for deep sleep: ocean waves and relaxing music through soothing relaxation

Duration: 3 hours.

This meditation combines relaxing music and ocean waves to put you into a deep and restful sleep.

19. Gentle rain sounds for a relaxing sleep from a relaxed guy.

Duration: 3 hours.

Some people like the sound of rain to help them relax. This record is nothing but gentle rain.

20. Angelic Music with Sleep and Healing Claims by Jason Stevenson.

Duration: 2 hours.

This guided dream meditation is almost entirely touching music with intermittent affirmations in a soft angelic voice.


If you have trouble sleeping at night, don't worry about your heart. These guided sleep meditations will help you slow down your frenetic mind and make sleeping much easier. The best part is that you don't have to do anything other than just listen to them and relax.

Your sleep is important not only for you to feel better the next day, but also for your long-term health and success in life. Enjoy these meditations and enjoy life.

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