Meditation has many proven benefits, from reducing stress and anxiety to increasing attention span and quality sleep hours. Most people don’t need to be convinced that meditation is worthwhile—the problem many face is finding the time. If you’re ready to commit to a meditation practice, this is the place to start: finding and setting aside the time to do it.

Why Meditation?

Meditation is an ancient practice. People have used it for so long because it is beneficial, but science is only catching up to it. The many proven benefits of regular meditation include:

• Reduced stress while gaining better stress management skills
• Less anxiety and other negative emotions
• Reduced symptoms of mental illness, like depression
• Improved self-awareness
• Greater ability to focus and concentrate
• Improved quality of sleep
• Lower resting heart rate
• Lower blood pressure
• Better management of symptoms of chronic illness

Certain types of meditation also offer specific rewards. For instance, a gratitude meditation can make you feel happier, while mindfulness meditation improves focus.

When to Meditate

The best time to meditate varies by person. It should be a time that you are distraction-free and when you have five minutes or more to spend on it. A short meditation is fine, but ideally, you’ll find longer periods of time several times per week. These are some of the most popular times to meditate:

• First thing in the morning. This is an ideal time to meditate if it’s possible with your schedule. A morning meditation sets the tone for the day and prepares you to face work, chores, and other tasks with a calm, clear mind.
• After work. Another good time to approach meditation is after the stress of a workday. Meditation at this time helps you separate your mind from work and prepare to enjoy your off hours. You can release work worries and thoughts and set a boundary between work and personal time.
• After a workout. Physical activity, like meditation, helps clear and calm the mind. Try meditating after exercise or yoga because you’ll be primed to rest, sit still, and focus your mind.
• Before bed. If you struggle with insomnia, bedtime meditations can be great for releasing negative thoughts and calming the mind for sleep.
• When stress is building. Whenever stress threatens to overwhelm you, taking a few minutes to meditate can bring you back to your center. It’s a healthy substitute for other coping mechanisms, like drinking, overeating, or mindlessly scrolling through social media.

The Best Time to Meditate is When You Can

The powerful benefits of meditation cannot be overstated, so the best time to do it is whenever you can. It’s better to meditate at off hours or less than ideal times than not to do it at all. Most important is that you have a chance to sit comfortably without distractions for at least a few minutes. So be it if that means meditating in the supply closet on your lunch break.

Whether it’s a quick shower meditation or full-on, dedicated meditation retreats, what matters is that you do it. Check out the guided meditations on BetterSleep to find one that works for any time of day, even if you only have a few minutes.