Why Irreverent Body Scans Might Be the Best Meditation for Bedtime

Key Takeaways:

• Bedtime meditation can help calm your mind and body by bringing your attention to the present moment instead of your racing thoughts.
• Body scan meditation is a type of mindfulness that gently grounds you in physical sensations, helping soothe your nervous system for deeper sleep.
• Hatch Restore’s new Irreverent Body Scans takes the intimidation factor out of the equation, guiding you through a mindfulness moment with lighthearted humor and storytelling.

Meditation has a reputation for being serious, silent, and a little intimidating. But unwinding before bed doesn’t have to feel like another thing you need to get right. Sometimes, the most effective way to relax is to meet your nervous system where it is, and sometimes, that includes a dry sense of humor.

Irreverent Body Scans are a new kind of bedtime meditation on Hatch Restore, blending immersive storytelling, humor, and traditional body scan techniques to help you let go of the day and ease into rest.

Table of Contents

1. The Benefits of Mindfulness and Body Scan Meditations
2. Irreverent Body Scans: A New Way to Wind Down
3. FAQs
4. References 

The Benefits of Mindfulness and Body Scan Meditations

Mindfulness, or intentionally focusing your attention on the present moment, is one of the best ways to calm the nervous system before bed. Body scan meditations are guided mindfulness practices that help you move your attention slowly through different parts of your body, noticing sensations without trying to change them. They’re especially effective before bed because they gently shift attention out of the mind and into the body. 

Instead of working to turn off racing thoughts, a body scan helps interrupt mental chatter by grounding your awareness in physical sensations — where you’re holding tension, where you can relax, and what it feels like to shift gears toward rest. This process can help turn off your nervous system’s fight-or-flight response by supporting relaxation throughout your body, making it easier to fall asleep after a busy or stressful day. 

The issue? For some of us, meditation can feel intimidating, which can make it kind of counterproductive. Sitting still with your thoughts, worrying if you’re doing it correctly, or feeling like you’re failing at relaxing isn’t exactly calming.

Irreverent Body Scans: A New Way to Wind Down 

When mindfulness (or any other bedtime activity) feels like another item on the to-do list, it won’t actually be relaxing. Irreverent Body Scans on Hatch Restore are here to help you wind down, but without the intimidation factor.  Keeping the benefits of traditional body scans — releasing tension, slowing your breathing, and calming the nervous system — Irreverent Body Scans swaps the intimidating vibe for something lighter, funnier, and more human. 

Each Body Scan track is designed to gently relax your nervous system by gently guiding your attention through your body to help you relax in the present moment. There might be a few affirmations sprinkled in, but don’t worry, we’ll try our best not to make you cringe. By the end of your meditation, you’ll feel relaxed and ready for sleep — because you weren’t busy judging what you were doing the whole time. Add Irreverent Body Scans to your Unwind Routine tonight to support your nervous system, sleep deeper, and wake up feeling refreshed. 

Learn how Restore can help you take care of yourself, starting with deeper sleep.

Frequently Asked Questions

How long should a body scan meditation be before bed?

Body scan meditations can be effective in as little as five to ten minutes. Shorter scans are often easier to stick with at night, and they still provide meaningful relaxation benefits.

Is it OK if I fall asleep before the body scan ends?

Yes. Falling asleep during a body scan is common and often a sign that your nervous system is relaxing. You don’t need to “complete” the meditation for it to be effective.

Can body scan meditations help if my body feels restless at night?

They can. By bringing gentle awareness to physical sensations, body scans often help release subtle tension and make restlessness feel less overwhelming over time.

References

1. Rusch, H. L., Rosario, M., Levison, L. M., Olivera, A., Livingston, W. S., Wu, T., & Gill, J. M. (2019). The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. Annals of the New York Academy of Sciences, 1445(1), 5–16. https://doi.org/10.1111/nyas.13996
2. Gan, R., Zhang, L., & Chen, S. (2022). The effects of body scan meditation: A systematic review and meta-analysis. Applied psychology. Health and well-being, 14(3), 1062–1080. https://doi.org/10.1111/aphw.12366