When we think about sleep, we often focus on the immediate physical benefits. But did you know that expressing gratitude and taking time to reflect on your day can help you to sleep better? Indeed, gratitude and sleep have a symbiotic relationship.
By frequently expressing gratitude for the good moments in your day, you can clear space in your mind for a restful night's sleep. This will also help to lower any stress factors that could keep you up at night.
In this article, we'll discuss how gratitude can help to enhance the quality of your sleep and how you can get started with a gratitude practice.
What is Gratitude?
Gratitude is how you show appreciation and thankfulness regarding different things in your life. Your family and friends, job, house, etc., are all things you can show gratitude towards.
Practicing gratitude can:
- Lower your blood pressure
- Improve your overall mental and physical health
- Help you feel refreshed after waking up
- Promote compassion towards yourself and others
Gratitude focuses on the present rather than the past or future. Being grateful for things you may or may not have can attract greater opportunities.
There are two main components of gratitude:
Affirmation
Affirming that there are good things in your life worth being grateful for is the first step of gratitude. This does not necessarily mean that your life is perfect and you have everything you wish for. Being grateful and content with what you currently have will bring a more positive outlook on life.
Acknowledgment
While many of the things you are grateful for may have been obtained by you, acknowledging that there is a greater source to your success is important during gratitude. This can be acknowledging people, or if you’re spiritual, a higher power.
How Gratitude Affects Your Sleep
Nighttime is often when our worries and anxieties come to the surface. When the dark falls and our eyes start to close, it can be easy to succumb to the weight of our thoughts. But what if we turn this around and instead use this time to reflect on all the good things in our lives?
Gratitude can positively affect your sleep by getting rid of negative thoughts and emotions. Filling your mind with positive things can help your brain produce dopamine, the brain’s pleasure chemical.
Because mental health plays such a big role in the quality of sleep you get, practicing gratitude before bed improves your psychological and physical well-being.
In a study conducted with 400 individuals who suffered from sleep disorders, 40% of them reported that they fell asleep faster and longer when they practiced gratitude before bed.
With all these benefits of gratitude, it is clear that having a regular practice of expressing thanks can help you to sleep better.
Sleep Affirmations and Things to Think About Before Bed
You should make practicing gratitude before bed a habit. Clearing your mind of negative thoughts before bed can decrease the chances of nightmares and help you feel more refreshed in the morning.
Here are some examples of things you can think about:
- The best part of your day
- A beautiful place you would like to visit
- Family and friends
- Future goals and aspirations
- Things you want to achieve the following day
If you don't know how to express gratitude for the above, you can also try using sleep affirmations. These positive statements aim to remind yourself of what you have in life and why they are important. They may sound something like:
- "I'm so grateful for the people in my life who support and love me."
- "I'm thankful for all the wonderful opportunities I have."
- "I'm happy and content with what I currently have in life."
- "My dreams are achievable and I'm excited for what's to come."
- "I am grateful for the skills and knowledge I have."
- "Today, I am grateful for even the small things in my life."
- "Waking up and going to sleep each day is a blessing."
You can also go ahead and express these thoughts to someone you know or write them down in a gratitude journal if that works better for you.
Bedtime Gratitude Meditation: A Guide
You can take your gratitude practice to the next level through a structured bedtime gratitude meditation.
- Start by lying in bed, making sure to be comfortable and relaxed. Then, take a few deep breaths with your eyes closed. Start with recognizing the positive things that happened during the day, such as an accomplishment or a kind gesture you received from someone.
- Take your time to really acknowledge each event and appreciate it without judgment.
- Continue reflecting on the things in life that you are grateful for, such as your family, friends, and health. Reflecting on the people in your life who have been supportive of you can also be beneficial.
- When you feel ready, slowly open your eyes and take a few more deep breaths. When you find yourself drifting away, take a moment to recognize the gratitude you have experienced and how it makes you feel.
Try doing this every night before you sleep, and soon enough, it will become a natural practice for you. A nightly routine that's focused on gratitude can help you sleep better and be more content with your life.
When to Seek Help for Sleep Issues
If you find that your sleep problems are severe and, despite practicing gratitude, they continue to affect your day-to-day life, it may be time to seek help from a medical professional.
Seeing a doctor or psychologist can help you understand the underlying causes of your sleep issues, as well as provide you with tools such as medications or therapy to help resolve them.
Even so, don't stop practicing gratitude. It is still a great way to improve your overall well-being and sleep quality, even if you are facing more serious sleep issues.
BetterSleep: Start Your Gratitude Journey Today
The BetterSleep app encourages good sleeping habits, including practicing gratitude before bed.
With a variety of features, such as check-ins, reminders, and sleep tips, the app allows you to easily track your progress and manage your sleep. It offers audio and video recordings of guided meditations to help you relax and let go of any negative emotions before bed.
Download the app today and enjoy hundreds of resources to help you sleep better every night.
