Night-Time Breathwork Meditation to Fall Asleep Faster

In a world that rarely slows down, falling asleep can feel harder than it should be. If your mind tends to replay the day, the moment your head hits the pillow, you’re not alone. There are simple techniques and meditation designed to calm your nervous system, quiet racing thoughts, and guide your body into rest.

In this post, you’ll learn an easy meditation and some techniques you can do in your night time routine to help you fall asleep faster — no experience or perfection required, just consistency.

Bringing awareness to your body

Find yourself nestling down in your cosy bed, only to think about how a conversation could have gone? Or gravitating towards your screens right before bed. While scrolling is tempting, it can cause disruptions to your circadian rhythm and harm your overall sleep hygiene. I'm definitely guilty of these...

Waking up and feeling more groggy throughout the day can be such a nightmare, especially when coffee can’t fix it! I have compiled a list below of meditation practices and techniques that I have used in the past and am currently using.

Sleeping Techniques:

Sleep meditation - helps to relax those pesky racing thoughts.

Relaxing music playlist - listening to calming music, nature sounds, or even white noise signals to you that it's time to wind down.

No screens before bed - Eric Vittinghoff, members of the Health eHeart team, and Ginger.io Incorporated found that “Exposure to a smartphone screen, particularly around bedtime, is associated with a lower quality of sleep.”

Read before bed - I recently started this myself, and find reading helps me fall asleep naturally and faster, allowing my mind to enter a relaxing mode ready for sleep.

Mood lighting before bed - avoid overexposing yourself to harsh lighting before bed, e.g, LED lighting, “the big light” in rooms. Choose to turn on your bedside lamps :)

Hot bath - Experts found that “bathing 1.5–2 h before bedtime with a relatively large rise in core temperature was more beneficial for falling asleep and sleep quality.” Credited to: Takafumi Maeda, Hiroko Koga, Takasi Nonaka and Shigekazu Higuchi.

Sleep Meditation

You can also try sleep meditation with relaxation music. This helps you to relax, unwind from the day just gone, and drift effortlessly into peaceful sleep. Here is one to try out!

If you are struggling with insomnia, a busy mind or are just looking to wind down and get ready for sleep this is great choice.

Final Thoughts

Falling asleep is simply about creating small moments of calm and consistency that signal to your body it’s safe to rest. Whether it’s a few minutes of sleep meditation, switching off your screens a little earlier, or dimming the lights and reading a page or two, these simple techniques can add up to better, deeper sleep over time.

Be patient with yourself as you build a night time routine that works for you — rest is a practice, not a performance. Try one or two of these techniques tonight, return to them often, and allow your evenings to become a softer, more supportive transition into sleep.

Your mind and body will thank you in the morning.