ChillSleep
Bedtime Routine

Gratitude Journaling Before Bed

End your day by writing 3 things you're grateful for to shift your mind toward peace

5 minutes

Gratitude journaling involves writing down specific things you appreciated about your day right before bed. This simple practice shifts your focus away from stress and worries toward positive experiences, priming your mind for restful sleep.

How To Do It

  1. 1

    Keep a dedicated journal and pen on your nightstand.

  2. 2

    Set aside 5 minutes before lights out for this practice.

  3. 3

    Write down 3 specific things you're grateful for from today.

  4. 4

    Be specific: instead of "my family," write "the way my daughter laughed at dinner."

  5. 5

    Include small things: a warm shower, a good cup of coffee, sunshine on your face.

  6. 6

    Close the journal and let those positive thoughts carry you into sleep.

The Science Behind It

Research from UC Berkeley shows that gratitude journaling before bed increases sleep duration by 30 minutes and improves sleep quality. It works by reducing pre-sleep worry and rumination while increasing positive emotions, which activate the parasympathetic nervous system.

Tips

  • Don't repeat the same gratitudes — challenge yourself to find new ones daily.

  • If you had a hard day, you can write small wins or things that weren't worse.

  • This practice becomes more powerful with consistency — aim for 21 consecutive days.

  • You can also include one thing you're looking forward to tomorrow.

Best For

Calming racing thoughtsEvening wind-downStress relief

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