Toss and turn every night not being able to fall asleep? These sleep affirmations will help you get a good night’s sleep and wake up refreshed.
For a very long time, I found myself waking up 4 or 4:30 in the morning, not knowing what to do next. The second I opened my eyes, a to-do list unfolded in my mind. To stop stressing over the leftover tasks from yesterday, I turned to my phone. The next thing I know, I scrolled all the way to 6 am.
Sleeping is hard. A good night’s sleep feels like a game of chance instead of a daily routine. You go to bed, not knowing if you would fall asleep or stay awake throughout the night. And the more you worry about the ticking clock, the less likely you will sleep well. So is there any way besides medication to help?
The Harvard’s Medical Guide to A Good Night’s Sleep lists bedtime meditation as an answer. It calms your mind and stops your brain chatter before bed. The author, Lawrence J. Epstein, also recommends using a mantra that keep you grounded. These comforting words replace your overthinking at bedtime and give your brain permission to rest. So, I’ve put together a list of calming sleep affirmations that I find helpful. And I hope they will bring you a good night’s sleep as well.
What are sleep affirmations and how do they work
Like any positive affirmations, sleep affirmations are positive statements that reinforce a particular concept. For example, “I am grounded” is an affirmation to strengthen the feeling of calmness.
When you repeat it several times, whether aloud or by heart, the affirmation becomes a belief – it helps to clear out doubts and bring your focus to your mind.
And according to studies, we are more likely to assert new ideas into our subconsciousness when we are about to fall asleep or when we just wake up. That’s why sleep affirmations can be more effective in bringing calmness and positivity.
But just like other mindfulness practices, it takes consistency for sleep affirmations to work. If you have chronic insomnia, practicing 5 to 6 times a week is a good starting point. Keeping a sleep journal will also help to keep track of your improvements.
How to use grounding sleep affirmations step by step
- Create an undisturbed environment.
Your bedroom is a place for relaxation. So avoid bringing work or anything stressful into the room.
Before you go to bed, turn the lights off and turn your phone on airplane mode so no one will disturb you. Now you have a space to quiet down and move on to the next step.
- Get ready to sleep.
Find a posture where you can sleep comfortably and breathe smoothly. Close your eyes and shift your focus to the breath.
- Repeat the affirmation.
As you inhale and exhale, repeat the sleep affirmation of your choice in your head. Feel the air coming in and out of your nostrils during the repetition. Is it warm or cold?
Move on to your fingertips, cheeks, hands, and feet. Are they relaxed, or are they tightened? Bring your attention to the problem areas and use your breath to soothe the muscles.
- Observe your thoughts.
As you repeat the sleep affirmations, your mind may take you to different places—the past, the future, and the present. This is when some people get carried out and frustrated.
So instead of trying to think of nothing, observe your thoughts like an outsider. Watch them come and go, and don’t be bothered by them. Remind yourself that thoughts are just thoughts, and you don’t need to react to them.
- Let go of the judgments.
When you try to control your sleep or thoughts, the urge often backfires. So instead of giving yourself a deadline for sleep, let go of the judgments. Remember that no sleep is bad or good.
Instead, take the sleep affirmation practice as a chance to befriend your sleep. Then, when the stress is off your shoulder, a good night’s sleep will come to you naturally.
- Gradually slip into sleep.
If everything is going well, you may feel sleepy by now. Your eyelids are getting heavier, and you’ll fall asleep. But feel free to extend the practice if you need to.
Everyone and every practice are unique. And there’s no single standard of how quickly you should fall asleep. So keep practicing and journaling, and you’ll see improvements with time.
Calming sleep affirmations for bedtime
I don’t chase sleep. I let sleep come to me.
Let go of your eagerness to control your sleep. Let sleep find you as you relax your muscles and release the tension.
I allow myself to leave things behind for now.
Stop urging yourself to take care of your daytime problems. Your bedtime is dedicated to you and you alone. You can take care of your tasks tomorrow. And now all you need to do is to relax.
This is the time for me to be with myself.
There is nothing else I need to do now.
I am anchored. I am grounded. And I am safe.
Remember that you have nothing to worry about. Focus on your breath and the warmth you feel at the tip of your nose. As you inhale and exhale, feel your body slowly sinking deep in your bed and drift into sleep.
Gravity is keeping me on the ground.
Stop and chill.
Sometimes the most productive thing you can do is to rest. Now is the time.
I am sailing to the depths of the night.
Imagine yourself on a boat sailing on the open sea. Moonlight scatters on your skin, and stars are leading the way. You are relaxed and ready to go to sleep.
I let go of tension and control.
Usually, the more you try to sleep, the harder it gets to fall asleep. You don’t have full control of your sleep. Let go of the voice that demands you to sleep by 12 and let your body do what it should do.
My body and soul heal in sleep.
Give yourself the time to heal. Allow your body to rest.
What I worried about doesn’t bother me anymore.
You may find it hard to fall asleep when your mind lingers on what has happened. As you go to bed, today is officially over. Your bedroom should be a sacred place that only allows calmness and peace.
The outside world fades into the background now.
As I close my eyes, I put myself on pause.
Bedtime is the time to stop your mind from racing. Let your worries fade away in the dark, knowing that you can always resume tomorrow.
I let things come and go.
Your emotions and feelings don’t have to interrupt your peace. Instead, imagine standing as an observer on the shore. Detach yourself from your thoughts and simply let them float.
Read also: 23 Positive meditation mantra to help you restore your inner peace
I am exactly where I need to be.
At this moment, you are the only one that matters. The past, the future are slowly dissipating with every breath you take. Relax, and enjoy the moment of serenity.
Be here now.
All you need to do is to pause your racing mind and feel the signal your body is sending.
Thoughts are just thoughts.
One-word mantra and affirmation for sleep
Sometimes all you need to stop your mind from monkeying around is one word. A single word can replace your mind chatter and gradually guide you to a good night’s sleep.
- Breathe.
Inhale calmness, exhale stress.
- Pause.
Pause worries and embrace solace.
- Flow.
Go with the flow. Let go of control.
- Relax.
Relax your muscles and sink into sleep.
- Release.
Release anger, stress, and anxiety. Your bed is your safe harbor.
- Still.
Anchor your mind and enjoy the moment of stillness.
Tips for a good night’s sleep
Besides practicing sleep affirmations, these strategies will also help you to fall asleep faster and sleep better throughout the night.
- Dim the light an hour before bedtime and close the curtain of the room.
Darkness will help trigger the release of melatonin, making us more sleepy. If it’s still too bright with the curtain closed, try putting on an eye mask while sleeping.
- Keep your room cool.
The recommended room temperature for sleep is about 65°F or 18°C. The hotter the room, the harder it is to stay asleep.
- Use earbuds.
Quietness is essential for good sleep. If your room faces the streets, and it’s too loud for you to fall asleep, a pair of earbuds will help.
- Go to bed at a consistent time.
When you have a regular time for bed, your brain will naturally set it as a default. It will stop confusing over when to sleep every night.
- Leave your bed if you can’t fall asleep.
The bed is for sleep, not stressing over insomnia. If you find yourself staring at the ceiling for long and can’t fall asleep, get up and do something else. Read a book instead and go back to bed when you feel sleepy again.
Do you find these sleep affirmations helpful?
I hope these bedtime affirmations and tips help to improve your sleep. If you have your own to share, leave it in the comment!