Gratitude Journaling: The Secret to Better Sleep

Gratitude Journaling: The Secret to Better Sleep 1

The Insomnia Epidemic

Insomnia is a common problem for many people. It’s that persistent inability to fall asleep, stay asleep, or both. It leaves you feeling drained, irritable and less productive through the day. According to the CDC, about one-third of adults in the United States aren’t getting enough sleep. The National Sleep Foundation recommends at least 7-9 hours of sleep for adults, on average. Several factors can contribute to insomnia including stress, anxiety, caffeine, exposure to blue screens before bedtime, among others. While there are several treatments available, one of the most budget-friendly ways is gratitude journaling. The simple act of writing down what you’re thankful for can improve your sleep quality exponentially.

The Positive Effect of Gratitude Journaling on Sleep Quality

The National Institutes of Health defines gratitude as a positive emotion that occurs after one receives something valuable from another person. Gratitude journaling involves writing down what you are thankful for in your life. By doing so, you’re inviting positive vibes into your life, which can ultimately lead to more positive experiences. Moreover, regular gratitude journaling can help you reflect on the positive aspects of your life and shift your focus from the negative ones, promoting a sense of calm and contentment. Studies have shown that individuals who practice gratitude journaling enjoy improved sleep quality and better mental health in general. These benefits are derived from a shift in focus from what you don’t have to what you do have. This mindset shift can trigger the release of hormones associated with positive emotions including, dopamine and serotonin, that can help improve sleep quality.

How to Start a Gratitude Journal

The beauty of gratitude journaling lies in its simplicity. Here are a few tips on how to get started:

  • Find a notebook or diary where you can keep track of your daily thoughts
  • Commit to journaling every day, even if it’s just a sentence or two
  • Start small by listing three things you’re grateful for every day and gradually increase the number of items
  • Be genuine. Express what you are truly thankful for, even if it seems small. It could be something as simple as having a roof over your head or a good cup of coffee
  • Use prompts. If you don’t know where to start, use gratitude prompts. Some examples include “What made me smile today?” or “What small act of kindness did someone do for me today?
  • The Best Time to Gratitude Journal for Better Sleep

    While there isn’t a specific time of day that works best for everyone, incorporating gratitude journaling into your nighttime routine can help create a sense of calm and relaxation before bed. Instead of mindlessly scrolling social media, spend at least 10 minutes writing in your gratitude journal. Doing so will help you reflect on the good experiences of the day, which can help you feel more relaxed and at ease before bed.

    The Importance of Consistency in Gratitude Journaling

    To reap the benefits of gratitude journaling, consistency is key. Just like any other healthy habit, it needs to be done regularly to work. Commit to journaling every day, even when you don’t feel like it. Train your brain to intentionally seek out and recognize things you’re grateful for, however small. This way, gratitude becomes a natural, habitual response. Incorporating gratitude journaling into your daily routine can help improve your overall well-being, including sleep.


    If you are one of the many people struggling with insomnia or poor sleep, gratitude journaling could be the key to your sleep issues. The act of listing what you are grateful for every day can help shift your focus from the negative to the positive aspects of life, promote feelings of calm and relaxation before bed, and ultimately lead to better sleep. Give it a try, you might be surprised at how much of a difference it can make in your life. Visit this external resource for additional information on the topic. Find more insights in this informative guide, dive deeper into the subject.

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