Reduces Stress

Reducing stress is often the primary goal of meditation. When stressed, your body goes into fight or flight mode, increasing the hormone cortisol as a stress response.1 However, research shows that people who meditate can lower their levels of cortisol.2

Research also says people feel more relaxed after meditation. A 2017 review on stressed college students found mindfulness-based stress reduction (MBSR)—a form of mindfulness meditation and yoga—helped reduce anxiety and stress.3 In addition, an 8-week study found that people who used a mindfulness meditation app had more success in decreasing work-related stress than those who didn't meditate.4

Helps You Sleep 

Stress, nightly anxiety, and depression can all make it difficult to sleep, which increases your risk of developing a mood disorder. Meditation can not only help reduce stress and anxiety, but it can also help improve your sleep. A 2019 review found meditation helped improve the sleep quality of people struggling to get enough sleep.11 In addition, a smaller study of participants with insomnia found mindful meditation mildly improved wake time and sleep quality.12  

Research shows mindfulness-based meditation treatments also helped people sleep longer and improved their insomnia symptoms, compared with those who did not meditate. Additionally, researchers found that people who practice mindfulness-based therapy for insomnia were more likely to be in remission or have improved symptoms after six months.13