30 Soothing Bedtime Mantras for Better Sleep

In the discussion around identifying and managing the sources of our stress, we often skip over one of the most important factors that contribute to it: lack of quality sleep. Almost half of all Americans say they feel sleepy during the day three to seven days per week.

Not getting enough sleep can wreak havoc on your physical and mental health. According to the CDC, a third of US adults report that they usually get less than the recommended amount of sleep. Lack of adequate sleep is linked with many chronic diseases and conditions—such as type 2 diabetes, heart disease, obesity, and depression—that threaten your overall health.

Since we spend about one-third of our life asleep, it is essential to make sleep a primary focus in our self-care routine. Getting a good night’s sleep is incredibly important for your health. In fact, it’s just as important as eating a balanced, nutritious diet and exercising.

While stress, physical or mental illness, living or sleeping arrangements, family history, shift work, diet, and exercise habits can all contribute to the quality of our sleep, there are other tools we can use to help us sleep better. Journaling and meditating before you go to bed are gentle ways to decompress and let your mind and body wind down.

Habits to Improve Your Sleep

• Be consistent. Go to bed at the same time each night and get up at the same time each morning, including on the weekends.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices such as TVs, computers, and phones from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Don’t use tobacco.
• Get some exercise. Being physically active during the day can help you fall asleep more easily at night.
• Create a bedtime routine that includes mindfulness, meditation, and affirmations.

Affirmations are becoming more and more popular, and for good reason. They help us reshape our self-talk and become more compassionate. I use affirmations, or what I like to call bedtime mantras, to help me sleep better.

Sleep will never stop being important; in fact, sleep hygiene is proving more and more important as challenges to healthy sleep continue to increase. What’s clear, in any case, is that we all have to approach closing the day and winding down as a priority and not an afterthought. Hopefully these bedtime mantras can support you.

Bedtime Mantras for Better Sleep

1. I am ready to rest; all is well.

2. I feel relaxed and content.

3. I am grateful to be here and comfortable in my bed.

4. I feel happy to nourish my health with soothing rest.

5. I sleep with a light and serene mind.

6. I deserve to be at peace. I am well.

7. I am filled with a sense of deep, peaceful sleep.

8. Sleep comes easily to me.

9. I am feeling calm now that my day is done.

10. I am grateful for my health and happiness.

11. All is well and in perfect order.

12. My body is relaxed, and I feel light and love.

13. I breathe out stress and breathe in calm.

14. I invite positive energy to flow through my body.

15. As I welcome sleep, I focus on the good of the day.

16. I fill my mind with nurturing and healing energy.

17. I am becoming sleepier with each breath I take.

18. I am safe and secure right now.

19. I love and accept myself. I did good today.

20. I forgive.

21. I feel proud of myself for what I did today.

22. As I lie in bed, I embrace stillness. I am present in this moment.

23. I release the day.

24. With every breath I take, calmness washes over me.

25. I release all tension from the body as I prepare for bed.

26. Rest and rejuvenation are my priority right now.

27. I know I did my best today.

28. I am happy to give my body what it needs.

29. I allow my brain to rest now.

30. My dreams welcome me.

The truth is, we aren’t meant to be tired all the time or ridden with stress. We can heal by understanding the mind-body connection and navigating stress and anxiety, and by being aware of the physical symptoms they cause and our role in prevention with healthy sleep habits. Prioritizing sleep may be a key way to improve our overall wellbeing. Along with nutrition and exercise, taking care of sleep is one of the pillars of health.

These mantras are inspired by and excerpted from Shannon Kaiser’s book Find Your Happy Daily Mantra.

Want to try more? Explore these 14 affirmations for a more joyful life.