Relaxation Techniques
About This Technique
Bedtime gratitude practice is a simple yet powerful technique that involves reflecting on things you're thankful for before sleep. This practice helps shift your focus from worries or negative thoughts to positive aspects of your life, creating a sense of contentment and peace that can facilitate better sleep. Regular gratitude practice has been shown to reduce stress, improve mood, and enhance overall well-being.
Ready to begin?
Find a quiet, comfortable space where you won't be disturbed for the next 5-10 minutes.
Benefits
- •Shifts attention away from stress and worry
- •Reduces rumination and racing thoughts
- •Promotes positive emotions before sleep
- •Helps create mental space between daytime stressors and sleep
- •May increase overall life satisfaction and happiness
- •Can be practiced anywhere, including in bed
Tips for Better Practice
- 1Be specific in your gratitude - instead of 'family,' think 'my sister's supportive phone call today'
- 2Include small, everyday things along with major events
- 3Try to find new things to be grateful for each day rather than repeating the same items
- 4Consider keeping a gratitude journal by your bed to jot down your items
- 5If you have trouble finding things to be grateful for, start with basics like having a bed, food, or shelter
Related Techniques
If you find this technique helpful, you might also want to try: