Three surprising mindfulness techniques to help you sleep better

Photo of a sleep mask, some lavender and a candle against a soft pink slik background
Here at MindfulnessUK, we know that getting a good night’s sleep is essential for your mental and physical wellbeing. But it’s not always that easy.


From stress and anxiety to physical discomfort and restless thoughts, many people struggle to find the peace and relaxation needed to drift off into a deep slumber.

Fortunately, there are several mindfulness techniques that can be effective in promoting relaxation and helping you to sleep better. While techniques such as body scan and deep breathing are often discussed in relation to sleep, there are other, slightly less common techniques that can be just as helpful.

Here are three techniques that might help you sleep better:


1. Gratitude Practice

Gratitude practice is an excellent way to cultivate feelings of positivity and contentment, which can help to reduce stress and promote relaxation. This exercise involves taking a few minutes before going to sleep to reflect on the things in your life that you are grateful for. You can do this exercise by making a mental list of three things that you are thankful for, or by keeping a gratitude journal next to your bed and writing down three things each night. Focusing on positive aspects of your life can help you feel more relaxed and content, which can make it easier to fall asleep.

2. Awareness of Distant Sounds Practice


Awareness of distant sounds practice is a mindfulness technique that involves intentionally focusing on the sounds around you, including those that are far away or barely audible. By paying attention to these sounds without judgment or distraction, you can cultivate a greater sense of mindfulness and awareness in your daily life. And when it comes to sleep, awareness of distant sounds can help create a more peaceful and calming environment by reducing the impact of unexpected or disruptive noises, allowing you to fall asleep more easily and enjoy a more restful night’s sleep.

3. Loving-Kindness Meditation


Loving-kindness meditation is a technique that involves cultivating feelings of love, compassion, and kindness towards yourself and others. This technique can be particularly helpful for those who struggle with anxious or restless thoughts that keep them awake at night. Start by sitting comfortably with your eyes closed, and bring to mind someone you love and care about deeply. Next, repeat a series of phrases silently to yourself, such as ‘may you be happy, may you be healthy, may you be safe, may you live with ease’. After a few minutes, switch to focusing on yourself and repeat the same phrases. This practice can help to reduce stress and promote feelings of warmth and wellbeing, which can make it easier to fall asleep.

If you’re struggling to sleep, it may be worth trying some of these less common mindfulness techniques to help you drift off into a deep slumber.


By incorporating practices such as gratitude, awareness of distant sounds, and loving-kindness meditation into your bedtime routine, you may find that you’re able to sleep more soundly and wake up feeling more refreshed and energised.

You can find some free guided versions of these practices on our Resources page.
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