If you have kids who you just can’t get to bed easily, you might want to give this a try. Sleep meditation is a technique that can reap benefits not just for your little ones, but also for the adults in your family. Practicing this type of meditation before going to bed can help you and your children become more calm, relaxed, and ready to fall into a deep sleep.

Here are some ideas for how meditation for sleep can be just what the doctor ordered for helping your family catch better z’s—and wake up feeling more refreshed than ever.

How does meditation help you sleep?

Though meditation will need some practice before adapting it to your nighttime routine, you’ll be glad you put in the work once you get the hang of it. It can especially be helpful for those who frequently experience intrusive or ruminating thoughts, or who struggle with anxiety, depression, and/or insomnia. Sitting silently with your eyes closed while focusing on nothing but your breath can help you keep feelings of stress or adrenaline at bay, which can therefore help you sleep better.

Meditating typically leads to your heart rate decreasing and breath slowing, which activates the parasympathetic nervous system—helping improve your sleep quality as a result. Studies have also shown that meditation can help the cortisol levels in your saliva go down, and can also lead to changes in how your brain processes emotions. Practice breathing techniques, find a quiet and peaceful environment to do it in alone, and you’ll be all set.

How can it help you and your family?

For kids, meditation before bedtime is a great way to get them to sleep—particularly since mindfulness as a whole has proven to offer a wealth of benefits for their development. You can teach them how to meditate while they sit comfortably on their bed for a few minutes at a time, for example, while you use your voice to guide them. For adults, it’s a practice that can help you get to sleep a little faster than usual, as well as lowering your blood pressure and keeping your mind away from the trials and tribulations of everyday life.

If you aren’t going to lead the meditative session for your child, you can use mobile apps such as BetterSleep to get you and your family in the right space for sleep meditation. Be sure also to limit screen time before you practice this, and fall asleep around the same time nightly while sleeping in a cool, dark room, to improve your sleep even further post-meditation.