Meditating can give you so much: Less stress and anxiety, more resilience, and the ability to cope with what life throws at you. But just like developing and maintaining any healthy habit, discovering the best time to meditate each day can help you get the most perks out of the practice and stick with it for the long haul. That’s when change really happens.

“Meditation is similar to working out: You can’t do it once and receive the benefits. The benefits build with time,” says Peloton instructor Aditi Shah. But those benefits are absolutely worth the effort: “A meditation practice gives you so much bang for your buck. It’s short, but it affects how you relate to yourself and the world. And this starts with your ability to commit to it,” she says.

Part of that commitment involves finding the best time of day to meditate so you can create consistency in your practice. “You begin to develop an understanding of the technique and hone those muscles of focus,” Aditi explains. As you improve your meditation skills, you’re more likely to make meditation something you do every day—or at least regularly. 

But, is there really an ideal time of day to meditate for everyone? Or is there an ideal time to meditate for you? Here’s how to figure it out so you can bring balance into your life.

When Is the Best Time to Meditate?

Similar to working out, the best time to meditate is the time that works for you and will consistently fit into your schedule on a regular basis. The best time of day to meditate is a time that you can regularly commit to and that you know will help optimize your body and mind for what’s next in your day, whether that’s a stressful commute or a night of rest. 

While it’s most important to find a sliver of time in your day when you’re available to meditate, some research suggests that most people find the best time to meditate is the early morning (7 AM to 9 AM) or late evening (10 PM to midnight), as those are two of the most popular times for people to practice meditation and mindfulness. Other research indicates that bookending your day with meditation—AM or PM—can boost your mental health. 

While morning and evening are both excellent times to meditate, there are plenty of other beneficial windows for your practice as well. Below, explore some of the best times to meditate and why you might choose one part of the day over the other. 

In the Morning

Many people, including Aditi, like to meditate in the morning. “I feel as if it sets me up for the day,” she says. The other benefit of meditating in the early hours is that it may be easier to accomplish when the rest of your day hasn’t had a chance to get in the way.  

To reinforce a morning meditation habit, Aditi recommends habit stacking, in which you “stack” meditation onto an existing habit. For example, maybe you brush your teeth, make your bed, and then sit down for a quiet meditation every morning. By tying meditation to something that you’re already consistently doing each day, there’s an increased likelihood that it’ll become a natural part of your routine. 

Of course, maybe you don’t have the luxury of a slower morning, and getting ready for work or getting the kids to school is a blurred rush. For you, the morning may not be the ideal time.

At Lunchtime 

If a midday meditation works best for your schedule, know that that timing may actually also help you practice mindful eating and get a second wind for the rest of your day. Meditating while you eat lunch is considered a form of “mindful eating,” or purposely paying attention to your food, moment to moment, and focusing on how the food activates each of your senses. Not only can meditating at lunchtime help you actually enjoy your meal, but research has shown that mindful eating can lead to improved mental wellbeing, increased body satisfaction, and more pleasure when eating.

Meditating midday may also help give you the energy boost you might be seeking in your second (or third…or fourth) cup of coffee. For example, research has shown that not only can meditation help lengthen your attention span (a huge benefit for those sluggish 3 PM meetings).

Before a Workout

If you’re striving to hit a certain fitness goal, scheduling your meditation session just before your workout may help you get there. Taking a few minutes to get quiet, focused, and in touch with your body may help you move more mindfully through your workout and even help you push through challenging moments. 

“A mindfulness meditation practice can get you into a focused mindset before a ride or run,” Aditi says. She adds that some runners like to use meditation on race day. “Visualizing your best self or what you want to get out of the activity can help you level up.”

After a Workout

If you find your mind racing and body buzzing post-workout, this may be the perfect time to settle in for a meditation session. Moving your body before meditating can help you better prepare for the practice of sitting in silence and allow you to enter the meditation with less stress and stiffness, making the experience even more enjoyable. A post-workout meditation can also help you wind down from exercise, helping you regulate your emotions and reset for the rest of your day. 

“For many people, meditation feels really good mentally and physically when done at the end of a workout like yoga,” Aditi says. Yoga lends itself particularly well to meditation because it’s a mind-body practice that puts you in a calmer headspace and prepares you for more formal meditation, she says. However, if you find that meditation feels especially good to you after rowing, running, riding, or strength training as a way to slow down again, then go for it.

Before Bed

Do you climb into bed only to find that your head swirls with a combination of anxious thoughts and a long to-do list? Practicing meditation before bed might be the perfect nighttime ritual.

According to research in the journal PLOS One, adults with insomnia who used a mindfulness meditation app for more than 10 minutes per day for eight weeks reported that their sleep quality improved and that they had less fatigue compared to a control group. Though participants weren’t told when to meditate, the most common time to do so was at night. 

It’s easy to fall asleep when meditating, which is fine if that’s your goal. Otherwise, Aditi recommends doing your meditation sitting up in a comfortable position for your practice. (Then, tuck into bed.)

In the Middle of the Night

One of the challenges of an unexpected 3 AM wakeup? Drifting back off (rather than staring at the clock). If you have middle-of-the-night insomnia, using a guided meditation may help you quiet your mind, center yourself, and relax enough to prompt you to fall back asleep, suggests a 2020 study. (Pro tip: Try a sleep meditation on the Peloton App.)

How to Find the Best Time of Day to Meditate for You

Look at your schedule and consider what you most want to get out of your meditation practice, and let that guide you to finding your best meditation time. 

For example, do you want your mornings to feel more calm? Consider bookmarking a few minutes in the morning before work to meditate. Do you want to drift off peacefully rather than falling asleep while scrolling through social media? A nightly sleep meditation could be a great fit.

If you worry that you have no time to meditate, you just need to get a little creative. Can you meditate on your commute? Can you practice a few minutes of mindfulness meditation, in which you tune into your breath or something happening in the present moment—something that can be done absolutely anywhere at any time? 

“If there is something that’s a priority to you, make sure your schedule or calendar reflects your priorities,” Aditi says. (And if it’s not a priority at this time, that’s completely OK too.)

If you’re struggling to find any time in your day to commit to a meditation practice, consider creating a physical space in your home that encourages you to commit. Whether that means rolling out your yoga mat next to your bed or creating a calm corner of your apartment dedicated to meditation, having a special space just for your practice may help motivate you. And remember that you don’t need a ton of time to meditate every day. In fact, just 5 minutes of meditation can serve as a great base. 

Overall, any time you can fit in meditation in a way that meshes with your schedule and feels uplifting and empowering is the best time for you to practice meditation. And that’s important because, just like cardio or strength, the benefits of meditation are all in the repetition. 

“The most important thing is to make the commitment to meditate consistently because doing anything consistently will change your life,” Aditi says. 

Why It’s Important to Prioritize Meditation In Your Schedule

With so much going on in your daily life, you may be wondering why meditation should be a priority. But the benefits speak for themselves—and you don’t need a ton of time to reap them. 

“Meditation does not ask for a lot,” Aditi says. In fact, research shows that just 5–12 minutes per day of mindfulness meditation is associated with less stress and anxiety, according to a study in the Journal of American College Health. “You only need a place to be where you can tune out,” Aditi adds.

Meditation has been shown to be an effective stress-management tool, inducing a relaxation response in the mind and body. Not only can it help you focus on the present, but it also helps reduce muscle tension and lower your heart rate and blood pressure. 

Meditation can also help you observe your thoughts and feelings in a non-judgemental manner allowing you to better regulate your emotional reactivity. Not to mention, meditation can help improve your attention span, memory, and productivity. And if physical performance is top of mind for you, know that research has linked meditation to improved endurance and cognitive functions in college athletes.

Whether you choose a guided mindfulness meditation, take your practice outside with a walking meditation, or drift off to a soothing sleep meditation (all of which you can do with the Peloton App), you’ll start to notice the physical, mental, and emotional benefits of taking a few moments for yourself, no matter which time of day you do it.