Sleeping is one of the biggest components to self-care that helps us heal both physically and mentally, regulate our mood, and find the energy to tackle the next day. When coupled with appreciation, the benefits of sleep can increase for our minds and bodies. How can we incorporate gratitude into the sleep cycle? Here are 4 ways.
1. Recall three things you are grateful for about yourself or your day at bedtime.
When we add the element of feeling grateful for ourselves or our day to our sleep routine, sleeping becomes a positive activity. The reflective appreciation can set an uplifted mood in the body and mind and prepare us for a restorative night’s sleep. Rather than feeling upset, frustrated or sad, the appreciation turns the page and helps us mentally process our emotions and activities in an upbeat way. Even if the day was tough and you’re feeling sad, you might think of how you’re grateful to be able to accept the less positive emotions. Any amount of reflection with appreciation can be restorative and beneficial especially around sleep time. Using appreciation this way might help with insomnia or too much thinking at bedtime.
2. Appreciate the relaxing aspects of your bed, sheets, a pillow, or sleep environment.
Using the sleep environment to relax ourselves is a great way to ensure restorative sleep. By also appreciating the comfort of a bed, the sheets or blanket, your pillow, and the sleep environment, we can train ourselves to relax and unwind to fall asleep quicker and stay asleep longer. The sleep cycle becomes that much more restorative with this kind of reflective gratitude.
3. Appreciate the pre- and post-steps to your sleeping routine such as toothbrushing, changing into night clothes, and turning off the lights.
When unwinding before sleep, appreciate the steps you take to feel more appreciation. For example, you can feel grateful for being able to brush your teeth and floss, or having night clothes to change into, or being able to turn off the lights to your bedroom. Appreciating the steps in the sleep routine builds in a positive element and hopefully is a positive gateway to more restorative sleep. Savor the appreciation prior to bedtime to set the grateful mood. Ultimately, the sleep cycle can leave you feeling more rejuvenated and happier.
4. Say ‘Thank you’ first thing in the morning when you wake up.
When we awake, rather than thinking of how am I going to get through the day? remember to say thank you first thing as you wake. This will set the tone of the day and is actually used by Oprah also as one of her ‘deepest spiritual practices.’ You can’t go wrong by starting the day with immediate gratitude.
These four ways are small reminders of how appreciation can be added to a gratitude-centered lifestyle. Gaining relaxing and recharging sleep is critical to living a full life. Use your appreciation for all aspects including the sleep cycle.