5 Benefits of Practicing Gratitude Before Bed
As we flip the calendar to November, the season of giving thanks is officially here. But gratitude isn’t just reserved for the Thanksgiving table, it can actually help you sleep better. Science shows that taking just a few minutes to practice gratitude before bed can have powerful effects on your mind, body, and sleep. Here are five reasons to make thankfulness part of your nightly routine.
1. Calmer mind
Feeling frazzled at the end of the day? Gratitude might help with its soothing effect on the body’s stress response. Studies show that people who engage in gratitude practices— like silent reflection, writing a thank-you note, or sharing daily highlights with a loved one—tend to have lower levels of cortisol, the hormone associated with stress. A broader systematic review completed in 2020 noted that gratitude interventions showed the most promise for improving subjective sleep quality.
2. Quicker drift-off
If your mind races the moment your head hits the pillow, gratitude might help slow things down. Research from the journal Applied Psychology: Health & Well-Being found that individuals who spent a few minutes journaling about what they were thankful for each night fell asleep faster and experienced fewer negative thoughts at bedtime. Gratitude shifts your mental focus away from stressors, creating a more peaceful mindset before sleep.
3. Deeper rest
Gratitude doesn’t just help with falling asleep; it’s also important for staying asleep. Higher levels of gratitude can help you reach deeper, more restorative parts of your sleep cycle and prevent awakenings during the night. By reducing intrusive thoughts and emotional arousal, gratitude can support more consistent, high-quality sleep that leaves you feeling truly refreshed in the morning.
4. Brighter mornings
A more positive outlook at night can set the tone for the day ahead. Regular gratitude practice is linked to increases in positive emotions like joy, calm, and optimism. It can also reduce symptoms of anxiety and depression. Because emotional well-being and sleep are deeply connected, going to bed with a more positive outlook can enhance the overall quality of your rest—and how you feel when you wake up.
5. Healthier heart
Gratitude has surprising physical benefits. Research has linked consistent gratitude practice to lower blood pressure and improved heart rate variability, both of which contribute to cardiovascular health. Since your body does much of its healing during sleep, approaching bedtime with a calmer, more thankful mindset may help your heart recover more effectively overnight.
Small shifts, big impact
It’s remarkable that something as simple as gratitude can be so strongly supported by science. From lowering stress and improving sleep to boosting mood and even supporting heart health, the research is clear: gratitude has a meaningful impact on both mind and body.
And when you combine that mindset with a sleep environment designed for comfort and rest, you give yourself the best chance to truly recharge. Tonight, before you drift off, take a moment to reflect on something good. Your body, your mind, and your future well-rested self will thank you.