Contemplative Neuroscience
Reviewing Papers on Meditative States and Their Neurological Signatures

Meditation and Sleep

Meditation has long been linked to better rest, but how exactly does it affect the sleeping brain and body? This theme brings together studies exploring how contemplative practice influences sleep quality, architecture, and related physiological processes. From improving subjective sleep satisfaction to altering inflammatory markers and cognitive control mechanisms, these findings show how meditation might help us fall asleep faster, sleep more deeply, and wake more refreshed. They also hint at something deeper: that our waking practices shape our sleeping mind.

Papers in this Theme

  • Practitioners of Vipassana Meditation Exhibit Enhanced Slow Wave Sleep and REM Sleep States Across Different Age Groups

    Can meditation protect against the decline in sleep quality that comes with aging? This study compared long-term Vipassana meditators with non-meditators and found that meditators had significantly more slow wave and REM sleep—even into their 50s. With more restorative sleep cycles and better sleep structure, this research highlights meditation’s potential to support healthy sleep across the lifespan.

    PATTANASHETTY, R., SATHIAMMA, S., TALAKKAD, S., NITYANANDA, P., TRICHUR, R., & KUTTY, B. M. (2010). Practitioners of vipassana meditation exhibit enhanced slow wave sleep and REM sleep states across different age groups. Sleep and Biological Rhythms, 8(1), 34–41. 10.1111/j.1479-8425.2009.00416.x

  • A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia

    Can mindfulness meditation help you sleep better? This randomized controlled trial found that both MBSR and a tailored mindfulness-based therapy for insomnia (MBTI) led to significant reductions in total wake time and insomnia severity. MBTI, which integrates behavioral sleep techniques, showed the strongest and most lasting improvements—offering a powerful, non-pharmacological option for those struggling with chronic insomnia.

    Ong, J. C., Manber, R., Segal, Z., Xia, Y., Shapiro, S., & Wyatt, J. K. (2014). A Randomized Controlled Trial of Mindfulness Meditation for Chronic Insomnia. Sleep, 37(9), 1553–1563. 10.5665/sleep.4010

  • Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances

    Can mindfulness meditation help older adults sleep better? This randomized trial says yes. In just six weeks, participants in a community-based meditation course saw clinically meaningful improvements in sleep quality, outperforming even a structured sleep hygiene program. They also experienced less fatigue and depression, with benefits comparable to medication but without the side effects.

    Black, D. S., O’Reilly, G. A., Olmstead, R., Breen, E. C., & Irwin, M. R. (2015). Mindfulness Meditation and Improvement in Sleep Quality and Daytime Impairment Among Older Adults With Sleep Disturbances. JAMA Internal Medicine, 175(4), 494. 10.1001/jamainternmed.2014.8081