Quality sleep is vital for our bodies and minds. But it isn’t always easy to get. Do you ever toss and turn or wake up in the middle of the night? Maybe your brain is overloaded with thoughts before bed or you’ve had a stressful day. A helpful strategy for a good night of rest could be bedtime affirmations.
The Benefits of Bedtime Affirmations
So, how does saying positive affirmations lead to better sleep? The answer to that is simple. There are studies showing that affirmations lower your stress levels and increase your wellbeing. Our brains are creatures of habit. Talking kindly to yourself often will train your brain to get used to those sort of thoughts, rather than unhelpful or hurtful ones.
A peaceful and kind inner voice before bed will help you drift off to sleep more easily.
Tips to Remember
Keep in mind that we want our bedtime affirmations to feel honest. It’s crucial to stay authentic and accept the reality of things. Try to avoid toxic positivity, but tell yourself that you can get through hard situations in life. That means struggles with sleep as well! Think of it like processing your feelings and being your own cheerleader.
Authenticity is important. For example, avoid saying things like, “I will get the best sleep of my life every single night!” And swap it for something like, “I deserve a good night’s sleep tonight.”
Keep your bedtime affirmations short, realistic, and kind.
If you’d like to read more about the topic, check out my other posts on positive affirmations. I share more useful tips and advice in these posts!
Bedtime Affirmations for Better Sleep
I feel safe and comfortable in my bed.
I deserve to rest and sleep well.
I am ready to relax and drift off to bed.
I’m letting go of tension from the day with each breath.
I don’t need to worry about tomorrow at this moment.
Everything will be alright.
I look forward to peaceful dreams.
Things will work out for me.
I did great today.
This time is set out just for me.
It’s important to recharge my body and mind.
I’m open to the good things that will come tomorrow.
I’m grateful to be here.
Sleeping is self-care.
Tomorrow is a new day.
I feel like I’m floating gently on clouds.
I’m relaxing all the muscles in my body.
I accept who I am right now.
I release leftover anxiety about today to start fresh in the morning.
Sleep will help rejuvenate me.
I’m enjoying the stillness of tonight.
My loved ones are nearby.
I welcome the tranquility I’m about to get.
There’s no pressure if I don’t fall asleep quickly. It will happen eventually.
I accept my thoughts and let them pass by like a river.
I’m present in the here and now.
Prioritizing sleep is a way to show respect to my body.
Each day is an opportunity to learn new things.
I’m trying my best and that’s what matters.
I’m where I need to be presently.
Tomorrow, I can start the day over at any time I’d like.
I don’t need to figure everything out right now.
It’s not necessary to have all the answers.
My home is my oasis.
I give myself permission to slow down.
I want to show myself love.
I’m putting my health first.
I feel content in my safe space.
The people in my life value and love me.
I’m doing what I can to wake up more refreshed.
I’m letting go of things I can’t control.
Everything is a work in progress.
It’s okay if my sleep habits aren’t perfect.
My heart rate is slowing down as I’m winding down.
I’m restoring my energy through sleep.
I’m taking slow, deep breaths…in and out.
Sleep Hygiene Tips
Set up a calming space.
What makes you feel the calmest? Ideally, you want your bed to be a comforting space for the rest you deserve. Focus on the four senses to self-soothe. For example, I’m a huge fan of cooling pillows because I get hot in bed. Also, think of scents you love. You can use a diffuser, buy a pillow spray, or even spray a few spritzes of your favorite perfume in your bedroom.
Try to keep your sleep routine as consistent as possible.
It’s important to keep your sleep pattern consistent. Try to go to sleep and wake up around the same time every day. Doing this will reinforce your sleep-wake cycle. To help you start to do that, use an alarm (that doesn’t annoy you) in the morning. Also, pick times that you know you can be consistent with and work for your schedule.
As long as it’s practical for your lifestyle, don’t feel pressured to wake up early if you’re a night owl! We all have our own patterns that feel most natural to our bodies.
For example, my husband likes to go to sleep around 9 pm every night. However, I find that my circadian rhythm hits around 11:30 pm and that’s when I start to feel tired. Accepting that I’m more of a night owl has helped me get better sleep in the long run!
Check your thermostat.
The ideal temperature for sleep is between 68-72 degrees Fahrenheit. This is going to also depend on your comfort levels. However, generally any temperature below 65 or above 75 degrees can disrupt sleep. Keep it around the optimal range and see what your body likes best!
Limit naps during the day.
It’s perfectly okay to nap during the day if you need rest. Naps can even be beneficial for your health! The trick is to keep naps at around 15-30 minutes, so they don’t impact your sleep at night. Also, the best time to sleep is in the early afternoon rather than evening. That’s because if you nap too late in the day, it may be harder to fall asleep at night.
Exercise regularly.
Physical activity is wonderful for your physical and mental health. Did you know it also helps you sleep better?
You don’t have to “break a sweat” or push yourself to your limit to make movement a part of your day. Any type of movement counts as exercise…even a leisurely walk with your dog! In fact, that’s my favorite way to move my body these days. If you’d like to know more about the topic, I highly recommend checking out my joyful movement post!
Dim the lights.
Turn down the lights while saying your bedtime affirmations! Create a serene environment for yourself through lighting. Warm colors are best to foster that cozy setting. Try to also keep your bedroom as dark as possible while you sleep for your body’s overall health. I’m personally a big fan of blackout curtains!
Avoid screen-time before bed.
Doctors say you should put screens away at least an hour before bed. That’s because digital devices emit blue light, which suppresses melatonin. I understand this tip is hard to follow. I’ve struggled with it a lot through the years because I like to scroll through Reddit and TikTok before bed.
Lately, I’ve been trying to listen to music or read a comforting book instead of scrolling. I’m not perfect, but it works for me! I suggest finding calming activities you can do before bed that will entertain, but not overstimulate you.
If you’re in the market for a cozy book, here are my top recommendations!
Stop drinking caffeine 4-6 hours before bed.
I love coffee just as much as the next person. I’ll be your resident millennial here and say coffee is life! But, it’s a good idea to avoid caffeine hours before bed. That’s because caffeine blocks adenosine, a chemical that makes you sleepy.
Get up from bed if you can’t sleep.
For me, this is the most frustrating tip! But I’ve learned a lot through my struggles with sleep. The best thing you can do if you can’t fall asleep is get out of bed.
Give yourself 20 minutes. If you don’t drift off to sleep by then, go to another room and do something relaxing. That could be reading a magazine, light stretching, or meditating.
I know it’s an awful feeling when you can’t sleep. But beating yourself up about not being able to fall asleep will only cause more anxiety. And it’s not fair to you! Eventually, you will sleep. Until then, do things that will help you unwind.
If you enjoy listening to positive affirmations, check out my YouTube channel! You can listen along before bed.🌌
That’s it for my bedtime affirmations, everyone! 🌙 I hope you enjoyed the post and have a beautiful rest of your day.
Share your thoughts!