Does meditation for sleep actually work or is it just a placebo?

Research shows meditation improves sleep quality through measurable mechanisms: reduced cortisol, lower heart rate, activation of the parasympathetic nervous system, and reduced activity in the default mode network (the brain region responsible for rumination). A 2015 JAMA Internal Medicine study found mindfulness meditation significantly improved sleep quality in older adults compared to sleep hygiene education alone. That said, meditation works best as part of a wind-down routine, not as a magic cure. It reduces the mental and physical arousal that prevents sleep. If the cause of your poor sleep is medical (sleep apnea, restless legs, chronic pain), meditation helps but won’t solve the underlying issue.