10 Affirmations to Say to Yourself If You Wake Up in the Night
When your mind is racing, try repeating these soothing phrases that can help you feel more calm and ease you back to sleep.
Waking up in the middle of the night is normal. You may be jolted by a noise, by your partner, or you may just need to use the bathroom. Most of the time it’s easy to get back to sleep. But sometimes it feels impossible to stop your mind from racing.
One way to relax is to close your eyes and focus inwardly on soothing and calming phrases or mantras that can serve as mental anchors and help to shift your mindset. Used to promote relaxation since ancient times, the action of repeating simple words has been found to calm the nervous system. A 2020 study found that affirmations can lower stress, which may help to clear your mind and redirect your thoughts away from your worries, so it’s easier to drift off to sleep. Another study found that mindfulness meditation, including the use of mantras, may support sleep.
When choosing an affirmation or mantra, one key is focusing on gratitude, which has been linked to good sleep. It can also be helpful to remind yourself that you are cozy, and that being in bed is in itself an enjoyable experience. Here are some you can try:
I am grateful for my life, my friends, and my family.
I am thankful for this safe space to sleep.
I trust my body to guide me back to sleep.
I am okay exactly where I am and can let go of tension.
I am drifting off in perfect timing, getting all the rest I need.
I am becoming sleepier with each breath I take.
I am letting go of my worries, trusting that all is well.
I am calm and peaceful, and ready to sleep.
There is nothing I can do right now about my worries except rest.
I am happy resting in my comfortable bed.
My body is at peace, and my mind is at rest.
With each breath I take, I release the tension in my body.
I trust in my body's natural ability to rest.
It’s time for sleep and my thoughts can wait until morning.
If you still find that you are unable to sleep well on a regular basis, consider making an appointment to see your doctor or a sleep specialist.