Sleep is key for our physical, emotional, and mental health, but nowadays, so many of us struggle to get enough of it. Life is full of stresses and disruptions but did you know that gratitude is scientifically proven to show an improvement in sleep? Research has shown that gratitude can help reduce stress, improve mood, and foster better, deeper sleep.
I personally choose to practice gratitude at night to help relax my mind, ease me into a grateful state, and improve my sleep. Here are 6 ways you can sleep better using gratitude.
6 WAYS TO SLEEP BETTER USING GRATITUDE
Here are 6 ways to incorporate gratitude into your bedtime routine to improve your sleep:
- Keep a gratitude journal
One of the simplest ways to practice gratitude is by keeping a gratitude journal. Before going to bed, take a few minutes to reflect on what you are grateful for. It could be something as small as a kind gesture from a stranger you experienced earlier in the day or something as big as a new job opportunity that is on your horizon. Reflecting on the positive things in your life can help shift your focus away from stressors and negative thoughts, making it easier to relax and fall asleep.
- Practice mindfulness
Another way to incorporate gratitude into your bedtime routine is by practicing mindfulness. Mindfulness is the practice of being present in the moment and paying attention to your thoughts and feelings without judgment. Before going to bed, take a few minutes to sit in silence and focus on your breath. As you breathe in, think about something you are grateful for, and as you breathe out, let go of any negative thoughts or stressors. This can help calm your mind and prepare you for a good night of sleep.
- Express gratitude to others
Expressing gratitude to other people you appreciate can also improve sleep. Before going to bed, take a few minutes to reach out to someone and express your gratitude for them. It could be as simple as sending a text message or leaving a note on their pillow if it is someone in the house. Just be cautious about being exposed to too much blue light before bed! Expressing gratitude to others can also improve your relationships, which can in turn help reduce stress and improve sleep.
- Try visualization
Visualization is another technique you can use to incorporate gratitude into your bedtime routine. Before going to bed, close your eyes and imagine yourself in a peaceful setting. Think about all the things you are grateful for in your life and focus on the feelings of gratitude. This can help relax your mind and body, making it easier to fall asleep. My therapist had me do this so often which I started working with her and it was hugely impactful.
- Incorporate gratitude into your pre-sleep routine
Incorporating gratitude into your pre-sleep routine can be incredibly beneficial. Before going to bed, take a few minutes to reflect on the day and think about all the things you are grateful for. This can include small things like having a warm bed to sleep in or bigger things like a loving family. Reflecting on these things can help put you in a more positive frame of mind and make it easier to fall asleep.
- Use gratitude affirmations
Gratitude affirmations are positive statements that help you focus on the things you are grateful for in your life. You can use these affirmations to remind yourself of the good things in your life and to shift your focus away from negative thoughts or stressors. Some examples of gratitude affirmations include "I am grateful for the love and support of my family," "I am grateful for the roof over my head," or "I am grateful for the food on my plate."
Having a more positive and peaceful mindset can help relax your mind and body, making it easier to fall asleep and stay asleep. Remember, the key is to find what works best for you and make it a regular part of your bedtime routine. Maybe it's a gratitude journal before bed, or sending a quick text message to a loved one expressing your gratitude, or even using gratitude affirmations as you drift off to sleep.
Whatever it is, make it a regular part of your bedtime routine and you'll be surprised at how quickly you start to see the benefits of better sleep, improved mood, and overall well-being by having a grateful heart. The next time you're lying in bed wide awake, try incorporating gratitude into your bedtime routine and see how it can help you fall asleep and stay asleep. Sweet dreams!
CHANGE THE WORLD.