COLLECTION/RESEARCH AFFIRMATIONS & JOURNAL PROMPTS FOR SLEEP
EXAMPLE FROM PRANCIER BLOG:
30 Positive Sleep Affirmations to Relax at Night!
Wellness and mindfulness are such important yet under-appreciated parts of our mental health and self-care. As adults or grown-ups with many responsibilities and hectic lives, we tend to put these things aside and forget how much it can affect our well-being, especially in hectic times like this! One of the repercussions of all the added stress that we have in our lives often manifests itself in the form of insomnia, or difficulty going to sleep. I know I have experienced this more than ever before throughout the past year. And while sleeping medication and anti-anxiety pills can appear to be the easiest solution, they often have undesirable and long-lasting effects on your mind and body.
As someone who has dealt with anxiety since my pre-teen years, I have always been searching for natural remedies that help me live in a state of better mindfulness.
Even if you have never dealt with anxiety, taking the wrong approach to managing the stress of everyday life can have similar impacts on our bodies. For example, you might find yourself feeling especially restless or tense, worrying excessively, experiencing sleeplessness or insomnia, and have an overall lack of concentration.
Luckily for us, there are many natural remedies that can alleviate those symptoms and simply help you to live a better life! One key is to remain focused not only on your physical health, but on your mental health as well. The right diet, the right workout routine, and having the right nighttime routine are key!
In the past year, I’ve decided to focus more on my night routine. After spending years thinking about what kind of foods I put into my body, almost completely cutting my alcohol intake, and working out almost every day, I was still experiencing sleeplessness, unwanted thoughts, and often excessive worry at night. That’s when I decided to completely change my night routine. Besides trying to go to bed earlier (I have always been a night owl), I now make a point of sipping a comforting and relaxing tea blend (I have shared 5 of my favorite tea blends here) while saying my positive sleep affirmations right before going to bed. Surprisingly, this has done wonders for my sleep schedule and has completely changed my rest!
What Are Bedtime Affirmations?
Bedtime affirmations or sleep affirmations, as I see them, are quotes, short phrases, or mantras that you’ll use to put your mind in a positive mental state and hopefully remove all negative thoughts. They will help you focus on your optimistic thoughts, take your worries away, and in a way cleanse your body in order to be ready for a full night of sleep.
Do Affirmations Work While You Sleep?
I believe that putting positive affirmations, thoughts, words and energy into the world will bring only positivity back into to your life. But beyond my beliefs, it’s no secret that most of us tend to dream about things that worry us or past experiences that we have lived. Dreams are directly related to our state of mind, thoughts, and experiences. If you go to bed in a positive state of mind and with positive thoughts, chances are that you’ll be rested in the morning and wake up with a positive attitude the next day!
What Do You Say To Yourself Before Bed?
There are several affirmation and self-care books you could read before going to bed, but I prefer to say a few mantras and phrases that I love and are very uplifting. On top of those, I am also sharing some more specific ones: sleep affirmations for success, sleep affirmations for confidence, and even sleep affirmations for anxiety. Many of them you can twist around a bit and make them your own!
30 Sleep Affirmations To Say Before Bed
My mind and my body are ready to rest. I am in my sanctuary. Everything will be okay!
I am grateful for my body, my body is relaxed. I look forward to tomorrow.
I did my best today. I am ready to be recharged. Tomorrow is a new opportunity.
My dreams are a place for positivity and hope only. I believe in myself.
Sleeping is a natural state for me. I’ll enjoy a full night of sleep and will wake up recharged in mind and body.
Calming thoughts and optimism will fill my dreams. I am in a safe space to sleep.
I will let every worry go. My eyes are tired, my body and I deserve a good night of rest.
I am thankful for this day, grateful for this bed, and I’m looking forward to tomorrow.
Stress and worries can’t control me. I will let go and be at peace. I’m deserving of a good night of sleep.
I love and accept this body. I will nourish it through loving thoughts in my dreams tonight.
I am thankful for the opportunities that came my way today. Now I shall rest. Tomorrow my goals are always possible.
I feel myself more at peace with every breath I take. I deserve good dreams. Tomorrow I’ll receive the things I dream about.
I have done enough today. I’m at peace with the universe. Great things come after a good night of sleep.
I choose sleep, rest, peace, and relaxation over stress and worry.
My mindfulness is my priority.
I am proud of myself for today. Tomorrow will be even better. I am a beautiful being. I deserve to sleep.
I am worthy of resting, relaxing, and dreaming. My good dreams will become a reality.
I choose to stop worrying, stressing, and dwelling on negativity. I am in a natural wellness state. My body deserves a good night.
I am healthy and I will thank my body with a good night of rest.
My mind is full. I am letting go today. Tomorrow my mind and my body will shine again.
I feel safe in my sleep. My sleep calms me and recharges me for a better tomorrow.
I love myself. My mind, my soul, and my body are beautiful. I will attract loving dreams.
I heal through my sleep.
I welcome a peaceful, calming, and gentle night. With these breaths, I relieve my mind and my body of all anxiety and stress.
Today is gone, I am going to sleep at peace. My mind is in synchronization with the natural state of the universe.
My eyes are closing effortlessly. I’ll enjoy an undisturbed night of sleep.
My good night of rest has the power to overcome my fears, my anxiety, and my doubts. I will now confidently rest. I’m confident in my dreams.
I am not defined by my mistakes of today. I deserve a good night of rest. I am worthy of tomorrow.
I deserve love, I deserve peace, I deserve rest.
I am learning, I’m growing, I’m excited for tomorrow. I believe in me.
36 Sleep Affirmations for a Peaceful Rest
Affirmations For Anxiety That’s Keeping You Up At Night
Night affirmations are a fantastic tool for combatting anxiety that is keeping you tossing and turning in bed. These mantras will remind you to feel empowered, knowing that you have complete control over your thoughts and emotions.
1. I have the power to control my thoughts and emotions.
2. I am at peace with my past.
3. I am stronger than this emotion.
4. I can overcome any obstacle.
5. I am not worried about things I can’t control.
6. I am aware of my surroundings and feel at peace.
Affirmations for Self-Love Before You Fall Asleep
These self-love affirmations will help you to become a more confident, caring, and overall happier person. Everyone deserves to love and feel loved, so here are some mantras to getting started on your journey!
7. I am learning to love myself more every day.
8. I am content with myself and all of the progress I have made.
9. I love and approve of myself.
10. I embrace who I am.
11. I am in the process of positive change.
12. I love my body and all that it does for me.
Self-love runs on a high vibration that will attract others with positive energy into your life. The more love you have for yourself, the more you can expect to gain from those around you.
Gratitude Affirmations to Have a Peaceful Evening
There are countless mental and physical benefits to expressing gratitude daily. These benefits can aid you in falling asleep quicker and easier.
13. I am grateful for the lessons today taught me, so I am stronger tomorrow.
14. I am grateful to be able to enjoy all of the little things in life.
15. I am grateful for my strong and capable body.
16. I see and appreciate the light in myself and those around me.
17. I appreciate the abundant opportunities that tomorrow brings.
18. I am grateful for the infinite blessings in my life.
Expressing your appreciation sends a signal to the universe that you want to experience more of the things you are grateful for. When you end your day by showing gratitude, you will not only go to sleep thinking happy thoughts but wake up feeling better too.
Bedtime Affirmations to Help Relieve Insomnia
Repeating sleep affirmations targeting insomnia let your body know it has permission to rest. Nighttime affirmations for restless nights need to be rooted in the belief that you deserve to feel rested.
19. As I lay in bed, I let go of whatever does not serve me.
20. I release the day.
21. My to-do list can wait until tomorrow.
22. I fall asleep quickly.
23. I sleep all through the night.
24. My confidence and happiness increase as I sleep.
Next time you’re struggling to fall asleep, try these mantras and watch them work their magic!
50 Night Journaling Prompts to Help You Put Your Thoughts to Bed
LEIGH WEINGUS • 12/21/2021
Having a handful of night journal prompts ready to use whenever you need them can be a very useful tool. When we think about journaling, we often think of it as something that’s part of a morning routine: Think morning pages as we sip a steaming mug of coffee and get our day off on the right foot with a little reflection.
While we’re all for journaling in the morning, there’s a huge benefit to journaling at night as well. When we get our thoughts from the day out on paper, we can clear our minds and get them ready for a restorative night of sleep. Plus, our memories from the day will still be fresh, so we won’t forget any important details.
Here are 50 writing prompts for nighttime to incorporate into your daily routine that will help you fall asleep faster and get you one step closer to living your best life.
- What’s on your mind right now?
- What was the best part of your day today?
- What’s one thing that went right today, and one thing that went wrong?
- What’s something you did today that you’re proud of?
- What’s one thing you can do tomorrow that your future self will thank you for?
- Did you feel genuine connection today? If so, who was it with?
- When do you feel the most well-rested?
- What’s the most important thing you have to do tomorrow? How can you make sure it gets done?
- Write down three emotions you felt today.
- When was the last time you did something that took you out of your comfort zone?
- Write down five things you’re grateful for.
- Do you feel like you’re generally living in the present moment? If not, what’s stopping you?
- Use one word to describe your day today.
- What’s something today taught you?
- When do you feel loved?
- What helps you stay focused, and when do you feel distracted?
- Write a letter to your younger self about how things went today. What would they be surprised by? Excited by? Disappointed by?
- What’s one thing you can do to help others?
- What does “living your best life” mean to you?
- What does your current evening routine look like, and how can you tweak it so it’s better aligned with your core values?
- What’s something you need to let go of?
- What do you think your best friend would tell you about the thing you’re worried about right now?
- Take a deep breath in through the nose and let it out slowly through your mouth. How do you feel?
- What’s something you feel guilty about? How can you work toward letting it go?
- Name a person, place, or activity that fills you with joy.
- When do you feel the most like you?
- What does your dream life look like?
- What are your top goals right now? Are you actively working toward them? If not, why?
- What’s one thing that’s causing you stress right now?
- What’s the best compliment you’ve ever received?
- What can you do to help you stay focused?
- When your mind starts to drift, what are you thinking about?
- What does the term “personal growth” mean to you, and how can you call it into your life?
- What’s one thing you know now that you didn’t know a year ago?
- In general, how are you feeling about tomorrow?
- What’s one thing that always makes you feel better after a bad day?
- Write down five great things that have happened in the past 10 years.
- What’s something in the near future that you’re really looking forward to?
- What patterns do you notice on nights when you have trouble falling asleep?
- What’s something you wish others knew about you?
- Name three little things you can do to make the next week easier.
- What’s your very favorite memory?
- What is your inner critic telling you right now? What can you do to silence him or her?
- How would you rate the current state of your mental health on a scale of one to ten, and what can you do to improve it?
- Did you complete the actions you set out to achieve today? Why or why not?
- Describe a place you visited where you felt really happy
- What is something you want to change about yourself? Why?
- What are your sleep goals?
- What do you want to manifest tomorrow?
- Name a guilty pleasure that you’re secretly grateful for.
Journaling Prompts for Better Sleep
Calm your mind, improve sleep, and find a routine
This activity will:
- Help calm your mind before bed;
- Give you techniques that may improve your sleep;
- Help you think about a bedtime routine that works for you.
Grab a journal or a piece of paper.
Before you’re ready to go to sleep, write down your thoughts and answers to the following prompts:
- What do you need before bedtime?
Everyone needs something a little different to help them fall asleep. Make a short list of what you need before bedtime. Maybe it’s a bath, a cup of tea, a dark room, a book, quiet meditation, or soothing music. Take a moment to figure out what you need and write it down. Stopping to consider what works for you can help you make a deliberate choice before bed.
- Choose one thing you’ll do tonight to improve your sleep.
Look at the list you made from the prompt above about what you need before bedtime. Can you choose one of those things and make a plan to act on it tonight? Maybe it’s making yourself a cup of tea before bed. Or meditating? Or speaking kindly to yourself? Or writing down things that cause you stress? Or focused breathing? Choose one and give it a try tonight. Set a reminder in your phone to do that one thing tonight.
- Write yourself a note about something positive.
Some people find nighttime stressful. Ending the day can bring up anxieties. By telling yourself something positive, it can help you calm down. You can write about something good that happened in your day, something positive about a loved one, something you read about, a positive affirmation, or anything that will bring a smile to your face.
- Write what keeps you up at night.
It may seem counterintuitive to write about what keeps you up at night before bed, but getting worrisome thoughts down on paper can help them get out of your head. Write down some of the things that buzz in your brain when you wish it was sleeping. What do you worry about? What events replay in your mind? Do you lie awake thinking about all the things you have to do the next day? If so, make a to-do list and leave it by your bed. It’ll be there when you wake up, so you don’t have to worry about forgetting it.
How Sleep Journaling Helps You Sleep
How Sleep Journaling Helps You Sleep
As a kid, did you ever keep a journal or a diary? Well, sleep journaling is something a little different.
During childhood, we may have used journaling to write about our everyday lives and experiences, including our dreams, goals, and worries. Perhaps it gave you some peace of mind to internalize what you were thinking and helped you make sense of things as you grew older.
Even beyond our childhoods we often grapple with anxiety, worry, and racing thoughts. These thoughts can be overwhelming and may inhibit our day-to-day lives as well as negatively impact our sleep. But they don’t have to.
Writing your thoughts in a journal can be a very effective way of processing your feelings. Not only that, but journaling can help you recognize unproductive or negative thoughts and behaviors, and can help you respond to these behaviors in a more constructive way. And when you can handle life’s stresses in a positive way, it’s much easier to sleep well at night.
What is Sleep Journaling?
Sleep journaling is simply the act of recording your thoughts and feelings a few hours before you fall asleep each night. It may sound similar to keeping a sleep diary, sleep log, or a dream journal, but there are key differences between them.
Sleep diaries and sleep logs are intended to keep track of your sleep habits, rather than your thoughts. A dream journal is exactly what it sounds like: a written account of your dreams or nightmares. All these activities serve their own purposes, and can be very helpful for better sleep depending on your needs.
There is no right or wrong way to approach bedtime writing— as long as you’re able to practice mindfulness and write what you feel, you’re off to a great start. But if you’re not sure where to begin, there are easy ways to help yourself get into the habit of writing.
What Do You Write in a Sleep Journal?
Each person’s circumstances are unique, so it’s important to center your writing around your specific experiences and be as open and thorough as possible. Even with this in mind, you may still be wondering how to organize your thoughts on paper. Following a writing prompt can be a very helpful way to do this— writing prompts encourage you to think critically and really ponder your thoughts, rather than just idly jotting them onto a page.
If you’re not sure what to write, try some of these suggestions.
1: Vent Your Day’s Worries and Frustrations
Anger, worry, and frustration are natural and healthy responses to life’s stresses, but it’s important to release them in a healthy way. Journaling is an excellent way to blow off steam and let go of some of the anger you may be feeling. Writing down your angry or unpleasant thoughts can help you make sense of them, as well as provide a sense of catharsis you can’t get from bottling up your emotions.
It’s also worth documenting troubling experiences here so that you can examine why they’re affecting you, and how you can respond to or move past them.
2: Keep a Gratitude Journal
On the opposite side of the coin, you can keep track of things that make you happy. Reflecting on what brings you joy can help put you in a more positive mood, which can also benefit your physical health, your mental health and lead to better sleep.
Consider a positive experience or event that has happened recently, and be sure to note why it brings you happiness. Some extra positivity in your life can really go a long way in helping you get a better night’s sleep.
3: Make a To-Do List
Writing out a to-do list may seem overwhelming if you’ve got a lot on your plate, but it really is helpful for quieting anxious thoughts and helping you clear your head each night.
Begin by compiling the unfinished tasks you need to address tomorrow, big or small. Not only does this provide you a clear list of intentions for the following day, but it also helps you keep track of your progress and removes the anxiety of pondering all these tasks as you’re trying to wind down for bed.
You can follow these prompts as much or as little as you want— the important thing is that you are writing!
If you’re looking for physical journals that not only help you organize your thoughts but encourage personal growth, I recommend the range of Best Self Journals and Planners. I’m proud to be a partner of Best Self because of their commitment to self-improvement, making positive changes, and helping everyone live their best lives.
How Does Journaling Help Sleep?
I discussed above that sleep journaling can be beneficial to your mental health by allowing you to process your racing thoughts in a healthy and productive way. This is a key step to ensuring you get a good night’s sleep.
Bedtime worry is a significant factor in delayed sleep latency, or difficulty falling asleep. By slowing down and taking the time to make sense of your thoughts and emotions, you can make it much easier to fall asleep each night.
A 2018 study by Baylor University required fifty-seven healthy students to do one of the following each night five minutes before bed: Create a to-do list for the following few days, or compile a list of tasks that they have completed each day. Participants who created a to-do list each evening actually fell asleep significantly faster than those who noted their completed tasks.
In addition to that, the more thorough participants were in creating their to-do lists, the more quickly they fell asleep each night. While the findings are encouraging so far, a larger study with a wider variety of participants would be beneficial for finding additional information.
Michael K. Scullin, Ph.D., the study’s lead author and director of Baylor University’s Sleep Neuroscience and Cognition Laboratory noted that certain personality traits, as well as anxiety and depression, can have different effects on a person’s ability to fall asleep. While it’s unclear that these findings would also apply to patients with insomnia, similar writing activities have been shown to benefit those experiencing insomnia.
NOTE: If you are making a list of things to remember or a gratitude list, you can do that in bed or right before bed. But if you practice journaling as described below, try to do it right after dinner or 2-3 hours before going to bed so you have plenty of time to process.
Cognitive Behavioral Therapy for Anxiety and Insomnia
Cognitive Behavioral Therapy (CBT) is an effective treatment for racing thoughts and an anxious mind. Through CBT, patients can learn to cope with their anxieties, stop the cycle of negative thinking, and help them get the restful sleep they deserve. Journaling is a common technique used in CBT because its use helps to bring awareness to a patient’s mental health struggles and encourages self-reflection as part of the path to wellness. CBT uses a process called ABC and it looks like this:
A: Activating Event
Write down the event that led to your unpleasant or anxious feelings, and describe the initial thought that came into your mind when you experienced the event. It may be an automatic thought that you have during these kinds of experiences.
Identify the negative thinking behind your belief, and ask yourself if you can think of a person or event when this kind of thinking first occurred. It may be challenging, so you’ll have to look deep. Write that down as well.
What are the consequences, both short and long term, if you continue this kind of thinking? Be sure to consider the potential physical, emotional, and mental consequences.
Disputation is where change occurs. Challenge your reasoning by looking for evidence for and against your way of thinking about the situation. Now that you’ve considered your thinking, write down a healthier way of approaching these thoughts. Now, write down your new positive way of thinking and consider ways you might act on that line of thinking in future situations. Finally, ask yourself if you feel more positive and optimistic. This step allows you to reinforce the idea that if you change your thinking, you will change your mood.
As well as being an effective treatment for mental health conditions, CBT is also a common treatment for insomnia. Cognitive Behavioral Therapy for Insomnia, or CBT-I, seeks to find a connection between how a patient thinks and how they sleep. CBT-I is found to be highly effective in patients with primary insomnia— as many as 70 to 80 percent of patients showed improvement in their symptoms following therapy. That’s a huge difference!
When to Seek Help
Some nighttime worries and the occasional sleepless night are normal in our everyday lives. However, if you regularly struggle with racing thoughts and poor sleep, it’s important to seek out your treatment options.
If you think you may have a sleep disorder such as insomnia or sleep apnea, it’s important to get tested so you can begin the necessary treatment. To find accredited sleep experts or sleep centers near you, check out this tool provided by the American Academy of Sleep Medicine.
If you find yourself in a constant state of anxiety, hopelessness, or negativity, get in touch with your doctor or your insurance provider. They can help you figure out your treatment options, and help you not only feel better but sleep better too.
It may not always be an easy habit to get into, but journaling before bed can really make a difference if you’re struggling to get a good night’s sleep. If you’re preoccupied with nighttime worries, give it a try! Good sleep and renewed peace of mind could be just a few minutes away.
Michael J. Breus, PhD, FAASM
The Sleep Doctor
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