Meditation for Insomnia: A Comprehensive Review of Mechanisms, Efficacy, and Clinical Applications
Zenodo (CERN European Organization for Nuclear Research) January 1, 2025 Vijay Shanker Yadav, Km Megha, Ruchi Tripathi et al.
Insomnia, a common sleep disorder involving difficulty falling or staying asleep, harms physical and mental health. Pharmacological treatments carry risks of side effects and dependency. Meditation, an ancient mind-body practice, offers a promising non-pharmacological alternative. This review synthesizes evidence from randomized controlled trials, systematic reviews, and meta-analyses. Meditation alleviates insomnia by reducing hyperarousal, modulating stress responses, and enhancing emotional regulation. Mindfulness-based interventions, including Mindfulness-Based Stress Reduction and Mindfulness-Based Therapy for Insomnia, significantly improve sleep onset latency, wake after sleep onset, and insomnia severity index scores. Yoga nidra and mantra meditation also reduce sleep disturbances. Older adults, patients with chronic illnesses, and those with stress-related insomnia benefit notably. Meditation is effective and safe, but further research on long-term efficacy and mechanisms is needed.