There’s a funny little quote I once saw floating around the internet—probably on someone’s Instagram story in the middle of a sleep-deprived doom scroll. It said: “If you think everyone hates you, you probably need sleep. If you think you hate everyone, you’re probably hungry.”
It stuck with me. Not because it’s the pinnacle of wisdom, but because, in its own way, it’s true. When we’re running on empty—physically, mentally, or emotionally—our perception of the world gets warped. We snap more easily, spiral faster, and carry a weight that often disappears after a nap or a nourishing meal.
But what happens when that nap never comes? When a full night’s sleep isn’t a guarantee but a hope? That’s the reality for countless people who struggle with insomnia, whether occasionally or chronically. And while many of us have access to the tools, knowledge, and even the time to rest, we often find ourselves wide awake anyway, wondering what went wrong.
Why We Struggle to Sleep
Let’s be honest. The modern lifestyle is not exactly designed to lull us gently to sleep. We spend hours glued to screens, bombarded by the never-ending churn of news, notifications, and entertainment—all of which keep our nervous systems buzzing. Even when we know we should be winding down, we often do the opposite: catching up on social media, watching one more episode, or scrolling into the void.
This behavior is more than just a bad habit—it’s a cycle that teaches our bodies to associate bedtime with stimulation rather than rest. The blue light from our devices delays the release of melatonin, the hormone responsible for regulating sleep. The emotional content of what we consume—whether it’s a gripping drama or troubling headlines—keeps our minds active long after our heads hit the pillow.
And yet, we expect to fall asleep like flipping a switch. We’re tired, but we’re also wired.
The Role of Meditation
So what’s the antidote? For many, it’s not pills or fancy gadgets, but something ancient and surprisingly simple: meditation.
Meditation isn’t about clearing your mind or achieving some transcendent state (although if that happens, great). It’s about creating a moment—a space—where your mind and body can start to unwind. You don’t have to be good at it. You don’t even have to stay awake through the whole thing. In fact, the best kind of sleep meditation is the one you don’t finish because you’ve already drifted off.
A well-designed meditation for sleep isn’t just relaxing background noise—it’s an invitation for your nervous system to power down. It guides your focus away from the racing thoughts and the tension in your body. Instead of forcing sleep (which never works), it gently allows sleep to find you.
A Personal Offering
I say all this not as a sleep expert, but as someone who has lived through many restless nights. I’ve stared at the ceiling at 3 AM, phone glowing beside me, reading sleep tips I was too wired to follow. That’s why I created a short, accessible meditation specifically for people in that very moment. It’s just seven minutes long—long enough to help you settle, but short enough that you don’t feel like it’s a commitment.
The guided meditation is followed by 25 minutes of calming, ambient music composed by my talented friend Drew Bathory. His music, like a gentle tide, is crafted to lull your mind and body toward stillness. It’s designed to carry you past the edge of wakefulness, into the space where sleep finally begins to take over.
This isn’t a miracle cure. Meditation won’t solve every root cause of insomnia, nor is it a substitute for professional care when needed. But for many, it’s the key to turning off the noise—externally and internally—and simply letting go.
Redefining “Sleep Hygiene”
The term “sleep hygiene” has become a bit of a buzzword, and understandably, it can sound a bit clinical. But at its core, it’s about creating conditions that make rest possible. Think of it like brushing your teeth before bed—not glamorous, but essential.
Here’s a gentle reminder for your next sleepless night:
- Dim the lights early. Let your body know it’s time to wind down.
- Put your phone away. Or at the very least, switch to a meditation or relaxing soundscape.
- Don’t force it. Sleep doesn’t come by command—it comes by invitation.
- Give yourself permission to rest. Even if you don’t fall asleep immediately, lying still and quiet can still be restorative.
And perhaps most importantly, be kind to yourself. Insomnia doesn’t mean you’re doing something wrong. Sometimes, your body and mind just need a little help returning to balance.
One Night at a Time
If you’re reading this with tired eyes, in the middle of the night or during another bleary-eyed morning, know that you’re not alone. Many of us are quietly battling sleeplessness, caught in the in-between of exhaustion and alertness.
Meditation isn’t a fix-all, but it is a tool—one that’s been around for centuries, quietly guiding people back to peace. Maybe tonight, it can help guide you too.
So if you’re lying in bed, phone in hand, wondering why you can’t sleep… maybe it’s time to stop searching for answers. Instead, close your eyes, breathe deeply, and let the quiet guide you home to rest.
