One of the most common questions the beginner (and intermediate) meditator has is: what is the best time of day to meditate?
The time of the day selected for meditation is not essential, but it does make a difference.
This article answers this question from all possible angles.
The Pragmatic Answer
I have never come across any scientific study on the effects of meditating at different times of the day—so I will answer you from my experience as a meditation teacher, and as someone who has meditated regularly for nearly two decades.
For you to get the most benefit from your meditation, ideally you want to practice when you feel rested and alert. So this means not right after a heavy meal, or when you are sleepy or physically exhausted.
Apart from that, the most important thing—especially for beginner and intermediate meditators—is simply keeping the daily habit.
So the practical answer is: the best time to meditate is the one that best fits your schedule. In other words, it’s when you are most likely to do it, consistently. And that depends on your lifestyle and routine.
Having said that, let’s dive into the specific advantages and disadvantages of different times of the day.
Different Times of the Day
Morning Meditation
Meditating early in the morning—right after a trip to the bathroom, and before breakfast—is the time recommended by most teachers.
Pros:
- Creates a buffer against the stress of your day
- It’s easier to keep the daily habit, and make sure you don’t skip, since you do it before the busy-ness of the day kicks in
- It sets up a better mood and tone for the rest of your day
- The benefits of the practice are more easily carried over to daily life
- You naturally feel more well-rested, which leads to a better meditation
- There are fewer distractions going on in your mind, and less noise around you
Cons:
- You may need to wake up a bit earlier than usual
- Some people find that they are still a bit sleepy, and it’s hard to focus
If you struggle with self-discipline for building a meditation habit, read this article.
Noon Meditation
Meditating at noon, before lunch, is an increasingly popular option for busy professionals who can’t make time in the morning, and need a break in the middle of a stressful day
Pros:
- Gives you a natural break in your day, allowing you to decompress and get ready for the challenges of the rest of your day
- For most of us, noon is a time when we are fully awake and alert, but not yet tired, which is the ideal state to be in for meditation
Cons:
- It may be hard to find a good place to meditate, where you can sit without being interrupted, and without feeling weird
- Depending on the nature of your work, lunchtime may be hectic and inconsistent; you may need to shorten it some days, or you might be interrupted with an urgent call/task
Evening Meditation
Keeping a meaningful meditation practice at night is challenging, but may be the preferred time for those who are not morning people.
Pros:
- Great way to recover from the stress of the day
- Creates a nice break between work time and personal time
- There is less time pressure involved
- Helps you to relax at the end of your day and have better sleep
Cons:
- You may feel too tired to meditate
- Your mind may be less alert and rested, which leads to sleepy sessions
- It may be hard to meditate every day—some nights you will feel exhausted after a long workday, or may have social or family activities to participate in
- If you need to skip, you cannot “leave it for later”; you’ve missed it
If your goal with meditation is mainly to get better sleep, then meditating right before bedtime can be a good idea. I recommend the practice of Yoga Nidra for this.
On the other hand, if you meditate mostly for other purposes, then it’s better to practice earlier on in the evening—ideally before dinner—so you are more alert. If at any time you struggle with sleepiness during meditation, see this answer.
On-Demand Meditation
Regardless of what is your chosen time for a formal meditation practice, I highly recommend that you also practice a couple of “mini-meditations” during the day.
These are informal meditation practices done anytime, anywhere, and in any bodily position. They usually last one to three minutes, and can be done with eyes open or closed.
You could use mindfulness reminder tools for that, or simply take a couple of minutes to pause whenever you feel stressed out or emotionally triggered.
What the Spiritual Books Say
In most contemplative traditions and ancient meditation manuals, the ideal time for meditation is said to be the two hours before sunrise. In the Hindu tradition, this time is highly regarded as auspicious for meditation, and is known as Brahmamuhurta.
The spiritual explanation given to this recommendation is that at this time there is a predominance of calmness and purity (sattva) in the atmosphere, and that “the energy more easily flows through the central channel (sushumna)”.
The Yogis, for example, feel very strongly about this. In the words of Swami Sivananda (one of the fathers of modern Yoga, and an early inspiration in my own path):
O Man! It is Brahmamuhurta now!
Do not snore. Do not roll in the bed.
Throw away the blanket.
Get up, start your meditation vigorously, and enjoy the eternal bliss of the Inner Self.
— Swami Sivananda
A more naturalistic explanation for this unearthly recommendation would be the following.
- Exposure to darkness and sunlight activates the pineal gland, which secretes hormones such as melatonin, responsible for the regulation of our circadian rhythm and all our other hormones.
- When the sun sets and darkness falls, our bodies naturally produce more melatonin, promoting relaxation, introspection, and a state of mind akin to meditation.
- During the early hours of the morning, before the hustle and bustle of the day begins, we find ourselves in a unique state of restfulness where meditation can be enhanced by the calming effects of melatonin.
For some individuals, meditating at night may be a more appealing option. Ancient masters preferred sunset meditation, while some traditional practitioners suggest meditating at 2 am after a few hours of sleep.
Modern Yogi Sadhguru recommends meditating at 3 am or 3:30 am for optimal results.
Timing Matters
Ultimately, the best time to meditate is in the early morning, after attending to your morning routine but before eating breakfast.
If morning meditation doesn’t align with your schedule, choose a time that works best for you and commit to making it a daily habit.
Evening meditation can be beneficial, but aim to practice before dinner to avoid feeling drowsy during your session.
Regardless of the time you choose, incorporate mini-meditations throughout your day to maintain consistency and make meditation a cornerstone of your routine.
Consider how physical activity impacts your practice as well. Light exercise can boost energy levels and enhance alertness for meditation, while strenuous activity may leave you feeling depleted.
What time of day do you prefer to meditate, and what factors influence your decision? Share your thoughts in the comments below.