Dharma and Science: A Meditation Guide for Better Sleep

In this episode of Deep Dive we explore the intersection of mindfulness meditation and sleep improvement, specifically for better sleep quality and as a treatment for insomnia. It compares the efficacy of meditation practices with Cognitive Behavioral Therapy for Insomnia (CBT-I), which is highlighted as the clinical gold standard. The text integrates scientific evidence from randomized controlled trials and meta-analyses with Buddhist teachings and practices (Dharma) to suggest a 12-minute pre-sleep routine. This routine emphasizes posture, slow breathing, gentle chanting, and letting go to foster a calm state conducive to sleep. Ultimately, the source positions meditation as a viable and effective option for sleep improvement, particularly when CBT-I is not pursued.