Why Meditation Might Cause Insomnia — And How to Fix It

Millions of people are told that meditation is the perfect remedy for insomnia. “Just meditate, and you’ll sleep like a baby,” they hear. But for some, the opposite happens. They close their eyes, expecting peace, only to find their minds crackling with energy—thoughts racing like fireflies in the dark. Instead of drifting into sleep, they lie awake, trapped in their own thoughts. Minutes turn into hours. Frustration sets in. Exhaustion deepens. But sleep? Nowhere to be found.

I’ve taught meditation for over 25 years, and I’ve seen this happen to many people. When done incorrectly, meditation can backfire—leading to sleepless nights, heightened anxiety, and even depersonalization. But when done right, it becomes a gateway to deep rest and healing.

It’s all about understanding how to meditate properly.

Let’s explore why meditation might be keeping you awake — and how to fix it.

Why Does Meditation Cause Insomnia For Some People?

1. Overstimulating Meditation Techniques

Not all meditation techniques are calming. Some techniques — like concentration-based meditation or certain breathwork exercises — are designed to sharpen focus and increase mental alertness. These are not ideal for winding down before sleep.

For example, years ago I was intensley practicing Samatha meditation (a single pointed concentration exercise) while preparing for exams. My focus was razor-sharp — but at night, my mind wouldn’t drift off. Instead of going to sleep, I lay in bed hyper-alert, my focus still sharp, unable to go to dreamland. The technique I was using was perfect for focus, but terrible for relaxation.

2. Meditation and Brainwaves

Science shows that different types of meditation affect different brainwave states. Practices that stimulate the mind can increase beta waves, which are linked to alertness. But for sleep, we need more alpha and theta waves — the calm, dreamlike brain states that help us drift off.

While some meditations like Kundalini are detrimental for sleep, others, such as mindfulness, can significantly improve sleep quality. I’ve created a guide to the best meditations for sleep. It will help you to choose helpful methods while avoiding unhelpful ones.

3. Emotional Release Without Grounding

Meditation often brings buried emotions to the surface. If you meditate and stir up strong feelings but don’t ground yourself afterward, those emotions can linger and keep you awake.

4. Meditating at the Wrong Time

Meditating too close to bedtime can sometimes stimulate the mind rather than relax it. The mind needs time to transition from focus to rest.

Again, this means that if you do want to do emotional exercises or those that involve heightened concentration (and I suggest you do), I’d recommend doing them in the middle of the day, not too close to either waking or sleeping.

5. Forcing the Practice

Trying too hard to “meditate correctly” creates tension. Meditation should be about letting go, not controlling. The more you force it, the more your mind resists, leading to frustration and wakefulness.

Jenny’s Story: Meditation That Kept Her Awake

Jenny, one of my students, struggled with insomnia despite meditating every night. She was using complex visualization meditations to help her manifest her success, but the technique she was doing left her mind in planning mode. Instead of resting, her brain kept strategizing and organizing.

I guided Jenny to switch to entoptic meditation — focusing on the natural light patterns that appear behind closed eyelids. This gentle, effortless practice shifted her out of planning mode and into peaceful relaxation. After just a few sessions, she was finally able to fall asleep with ease.

How to Adjust Your Meditation for Better Sleep

1. Choose Gentle Techniques

Use calming methods like body scan meditation, Loving-Kindness meditation, or slow, diaphragmatic breathing. These activate the parasympathetic nervous system and prepare the body for rest.

When you do these techniques in bed, do them with the quality of mind of someone who is choosing to rest. That is, do them gently, “loosely”, not holding on too tightly to the mind.

2. Try Entoptic Meditation

Close your eyes and simply observe the soft, swirling light patterns that naturally appear. This practice requires no effort or visualization — just quiet observation. It helps quiet the mind without stimulating it.

Honestly, sometime I will do entoptic meditation in the middle of the day, and even then it makes me feel like dozing off!

3. Shift Your Meditation Mindset

Instead of treating meditation as something you “do,” approach it as something you “fall into.” Sleep-friendly meditation isn’t about effort—it’s about allowing. Try lying down and imagining you’re already dreaming, watching thoughts drift like clouds instead of controlling them. This subtle shift can make meditation feel like a natural transition into sleep rather than a task to complete.

4. Use Micro-Relaxation Triggers

Your brain responds to patterns. If you always meditate in the same way before bed, your mind will start associating it with sleep. Try a specific “wind-down ritual”:

– Rub your fingertips together slowly, feeling the texture of your skin.

– Breathe out with an audible sigh, signaling your nervous system to relax.

– Repeat a soft phrase like “melting… sinking… floating…” to cue your body into deep rest.

These tiny sensory cues can rewire your mind to recognize meditation as a bridge to sleep.

Moving From Insomnia to Restful Sleep

My personal experience with overstimulating meditation — and students like Jenny — has shown me that meditation for sleep needs to be gentle, simple, and timed well. The right practice can help you move from frustration to deep rest.

If you’re struggling with meditation-induced insomnia, try soft techniques like entoptic meditation, relax your approach, and give yourself permission to let go.

Ready to Sleep Better?

I’d love to help you find the right meditation for your sleep needs. Book a private session with me here, and we’ll tailor your practice to help you rest naturally.