Thanksgiving isn’t just about turkey and pumpkin pie—it’s also a time to reflect on what we’re grateful for. But did you know that gratitude has the added benefit of improving sleep? It’s true! Cultivating thankfulness doesn’t just warm your heart; it helps you relax, unwind, and sleep better.

Gratitude and Sleep: The Science

Research shows that focusing on gratitude before bed can significantly enhance the quality of your sleep. In one study of over 400 adults, participants who reflected on positive thoughts fell asleep faster and stayed asleep longer. Another study revealed that practicing gratitude helped people with neuromuscular disorders get an extra half-hour of sleep each night. The takeaway? A thankful heart can lead to better sleep.

How to Incorporate Gratitude into Your Bedtime Routine

Ready to give it a try? Here are a few easy exercises to incorporate this Thanksgiving:

• Gratitude Journaling: Spend 10–15 minutes before bed jotting down everything you’re thankful for. Whether it’s the smell of fresh-baked pie or a kind word from a friend, focusing on positive moments can set the tone for restful sleep.
• Gratitude Breathing: As you lie in bed, take a deep breath. Visualize something that fills you with gratitude as you inhale and let go of tension as you exhale. Repeat until you feel relaxed.
• Countdown to Gratitude: Instead of counting sheep, count your blessings. Reflect on five things that made you smile or brought joy to your day.
• Gratitude Meditation: Close your eyes and visualize someone or something you’re grateful for. Notice how the feelings of thankfulness spread throughout your body, helping you release stress.

Looking for more ideas? Check out even more options for expressing gratitude.

Rest Well, Be Thankful

This Thanksgiving, let gratitude guide you into a season of rest, renewal and joy. Whether you’re journaling, breathing deeply, or counting your blessings, these small acts of thankfulness can help you sleep more soundly and wake up refreshed. After all, feeling well-rested is the best way to enjoy family, friends, and Thanksgiving pie!

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Dream big, work hard, sleep ambitiously,

Joe Castignani