When it comes to incorporating meditation into your routine, it doesn’t necessarily require the Buddha statue and incense sticks—you just need a cozy spot with no distractions. For many people, the bedroom is a space synonymous with comfort and relaxation. That makes it the ideal spot for a pre-bedtime sleep meditation that will set the tone for a restful night’s rest.

The good news is that most meditation practices can be done in bed—as long as you are awake and alert, of course. Several sleep meditations, such as the body scan portion of Yoga Nidra and some gratitude or loving-kindness meditations, ask you to focus on relaxing each part of your body in turn. This technique is also easy to do while lying down.

Other types of sleep-focused meditations, such as visualizations or guided body scans, can also be done while reclining, says Kamau. The benefits of sleep meditation are numerous, including reducing stress, improving the quality of your sleep and helping you fall asleep faster.

Keiko Aikawa, an expert 4.9-star meditation teacher on Insight Timer, recommends removing any distractions like electronics, books and magazines from your room before meditating. She also suggests putting on loose, comfortable pajamas that aren’t too tight. She advises clearing your bedroom of any clutter and adding a serene scent to the space to create a peaceful sanctuary.

Regardless of the type of meditation you choose to do, it’s important to have a clear intention, a calm state of mind and a willingness to let go. As with all aspects of meditation, it takes practice to master a regular sleep meditation, but the payoff is worth it for your physical and mental health.