the journal
Meditation for sleep
The hard part is usually not falling asleep. It is the hour before, and the 3am wake-up that finds the day already waiting.
Notes on what helps a night that has gone wrong: slow breathing, the body scan, why tiredness and sleepiness are not the same thing, and what the research on sleep meditation actually shows.
If sleep has been bad for months, the first-line treatment is cognitive behavioural therapy for insomnia, not an app. The articles say so too.
August 28, 2026
A guided meditation to fall asleep to
Guided meditation may help you settle at bedtime, but it is not a sleep button. Here is what the evidence actually supports.
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August 24, 2026
Why waking up can turn into being awake
A brief waking can turn into full alertness when the mind joins the body. Learn common triggers and what helps you settle again.
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August 23, 2026
Tired and wired is real
Tired and wired can mean sleep loss and arousal at once. Learn how to tell it from stress and what to try tonight.
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August 19, 2026
Why bedtime turns thoughts catastrophic
Why worries feel bigger at bedtime, how sleep anxiety feeds the spiral, and what a short practice or getting out of bed can help.
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August 16, 2026
The morning after still counts
A rough night does not cancel meditation. Try a shorter, simpler practice that meets tiredness without adding strain.
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August 10, 2026
Breathing before sleep, minus the homework
Breathing before sleep can be simple and low-pressure. Try a gentler exhale, skip strict counting, and keep it small if routines make you tense.
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August 9, 2026
Why you keep waking in the night
Middle-of-the-night waking is common. Learn what often causes it, what helps at 2 a.m., and when it may signal a bigger sleep problem.
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August 5, 2026
The small move that helps you leave your phone alone
A small physical change can make bedtime phone checking easier to break. Learn how to build a calmer wind-down and leave your phone alone.
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August 3, 2026
Why tiredness makes little things hit hard
Sleep loss can make small hassles feel huge. This article explains why tiredness changes emotions and what to do on a worn-out day.
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July 29, 2026
Why you wake up tired after enough sleep
If you sleep seven or eight hours but still wake tired, the cause may be sleep quality, stress, habits, or a sleep disorder.
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July 29, 2026
When your thoughts surge at lights out
A racing mind at bedtime is common. This article explains why it happens, what to try tonight, and when CBT-I is the stronger option.
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July 22, 2026
Waking at 3 a.m.
Why 3 a.m. wake-ups happen, when meditation helps, and what to do instead of fighting sleep when the night feels too awake.
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July 22, 2026
Two weeks in: what meditation may start to change
After two weeks, meditation usually changes small things first: awareness, reactivity, and sometimes sleep. The effects are modest and uneven.
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July 22, 2026
A calmer mind at bedtime
A short exhale-focused breathing practice may calm bedtime arousal faster than meditation. The evidence for sleep is modest and mixed.
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One breath together.
Oshn is on the App Store. The first meditation is about you.