Meditation And Post-Session Fatigue: Why Am I Tired?

Meditation is often praised as a way to relax, de-stress, and let go. However, it can be so effective at helping you find a state of calm that it puts you to sleep. There are several reasons why you might feel tired after meditating. Firstly, brain wave activity during meditation is similar to that during sleep. Secondly, you might be lacking sleep or experiencing daytime fatigue. Thirdly, meditating on a full stomach can cause sleepiness, as your body focuses its energy on digestion. Finally, if you are new to meditation, you might not be getting enough rest, and the relaxation felt during meditation can make you want to sleep.

Brain wave activity during meditation and sleep share similarities

Electroencephalography (EEG) is a method used to evaluate the brain during meditation. It measures the electric fields of large groups of neurons and has excellent temporal resolution. EEG measures the frequency of brain waves, which can range from low-frequency delta waves (4 Hz) commonly found during sleep, to beta waves (13-30 Hz) associated with an awake and alert brain.

During meditation, the brain exhibits an abundance of theta and alpha waves, which are associated with relaxation and reduced external focus. Theta waves (4-8 Hz) are slow brain waves that increase when we are awake but focusing internally, such as during daydreaming. Alpha waves (8-12 Hz) are the frequency the brain reaches when it is relaxed and not actively processing information.

Research has shown that meditation can induce these relaxation-related brain waves. A study by Lagopoulos et al. found that during meditation, theta waves were most abundant in the frontal and middle parts of the brain, indicating a state of "relaxed attention." Alpha waves, characteristic of wakeful rest, were more abundant in the posterior parts of the brain during meditation compared to simple relaxation.

The findings suggest that meditation yields more marked changes in electrical brain wave activity associated with wakeful, relaxed attention than just resting without any specific mental technique. This distinction is important as it shows that meditation is not simply a state of sleep or drowsiness, but a unique state of consciousness that combines elements of relaxation and alertness.

While the brain wave activity during meditation shares some similarities with sleep, it is important to note that they are distinct states. For example, delta waves, characteristic of sleep, were not prevalent during meditation, confirming that the brain remains awake and in a unique state of relaxed attention.

Lack of sleep or daytime fatigue

If you're feeling tired after meditating, it could be because you're already tired, stressed, overwhelmed, or sleep-deprived. Your meditation practice may be your body's way of telling you that you need more rest and relaxation.

If you've always been a busy person, your body may need time to adjust to the stillness of meditation. Similarly, if you're a night owl, your meditation practice may be highlighting the daytime effects of staying up late.

Meditation puts you in touch with what your body needs, and if you're already exhausted, you may need to "recharge your battery". It's important to differentiate between feeling sleepy when you're exhausted and when you're relaxed. When you're exhausted, you need to sleep to regain lost energy, whereas when you're relaxed, sleep helps you gain more energy for the rest of the day.

If you're feeling sleepy during meditation, it could be because you're not getting enough sleep at night or enough rest during the day. It's recommended that adults get 6-8 hours of sleep per night, but this varies from person to person. Some days, you may feel refreshed after just 3 hours of sleep, while other days, 8 hours may not be enough.

If you're consistently struggling to stay awake during meditation, it may be a sign that you need to increase the amount of rest you're getting. Remember that sleep and rest are not the same thing. Even if you're getting enough sleep, your daytime lifestyle or circumstances may be draining you.

Eating too close to a meditation session

The type of food you eat can also have an impact. For example, foods containing the amino acid tryptophan, such as fish, eggs, cheese, and tofu, may induce sleepiness through the release of serotonin. Foods containing melatonin, such as cherries, can also make you feel sleepy as melatonin regulates the sleep-wake cycle.

Additionally, if you eat a lot of unhealthy food, it can take a long time to digest, causing your body to feel lethargic. This can result in you sleeping more than usual when you begin to meditate.

To avoid feeling tired during meditation, it's best to practice away from mealtimes. If that's not possible, try to eat a lighter meal before your meditation practice.

Meditating in bed or in the bedroom

If you can, try to reserve your meditation for another space. If you can find a space outside of the bedroom, do so—you may find that separating your sleep and meditation space makes all the difference.

If you don't have another space to meditate, try creating a designated meditation corner or wall space in your bedroom. You can add a decorative rug, a singing bowl, a trickling water fountain, an inspiring painting, or a statue that reminds you of peace and tranquility to help trigger a sense of calm and set the mood for mindfulness.

If you're feeling tired after meditating, it could also be because you're not getting enough sleep or rest. Listen to your body and reflect on your sleep habits to see whether you need to increase the amount of rest you're getting.

Depletion from illness or stress

Another reason you may be nodding off during your meditation session is depletion. This could be due to:

• Chronic fatigue syndrome
• Adrenal fatigue or Addison’s disease
• Chronic stress from life circumstances like racism

When the body has been fighting an illness or is in a chronic state of fight or flight due to stress, your energy levels will likely deplete over time.

Chronic stress may be due to illness, trauma, or the effects of life circumstances like racism.

Depletion may also be explained by chronic fatigue syndrome (CFS), a disorder involving extreme tiredness that doesn’t go away with rest and isn’t due to an underlying medical condition.

One theory suggests that prolonged stress may lead to adrenal fatigue, a subclinical level of adrenal insufficiency that could be a precursor to Addison’s disease.

Regardless of the cause, there is plenty of evidence to indicate that prolonged stress can lead to exhaustion.

If you suspect you may have one of the conditions listed above, it’s important to speak to a healthcare professional to receive an appropriate diagnosis and treatment.

How to stay awake while you meditate

Once you figure out what might be causing your drowsiness, you can pinpoint the best solutions to stay awake while you meditate.

• Practice away from meals: Your stomach should be empty to avoid any drowsiness-inducing ingredients. If your schedule doesn't allow this, try to eat a lighter meal.
• Practice away from the bedroom: Meditating in or near your bed may trigger sleep associations. Find a different space to meditate, even if it's just outside your bedroom.
• Create a designated meditation space: Train your brain to associate a particular space with meditation by setting up a specific area for your practice.
• Stand or walk while you meditate: It's hard to fall asleep while standing up, and this can also increase your circulation and stretch your body.
• Make sure you’re getting enough sleep and rest: Getting sleepy while meditating could be a sign that you need more rest. Listen to your body and increase your rest if needed.

When to seek help

If your sleepiness becomes a major obstacle to your meditation practice, there may be underlying issues like sleep deprivation, chronic fatigue, or illness that need addressing. Talk to your doctor if you suspect this might be the case.

Frequently asked questions