Everybody loves a good quote, and these words of wisdom can help you settle in for sweeter dreams and better night's sleep.
Mood and perspective play a significant role on our mindsets before bed, which can in turn influence our quality of sleep. Think about your own experiences -- is there a difference in how you sleep when you're feeling good about things vs. when you're feeling stressed or down? A lot of that may have to do with what you're thinking about as you settle into bed.
On those nights that you struggle to turn off the day and quiet your thoughts, a little motivation and encouragement may be helpful for sleep. In fact, studies have shown that how positive we feel and how much gratitude we feel can indeed influence sleep.
Researchers from the University of Manchester found that people with higher levels of gratitude and positive thoughts before bed slept longer and reported better rest quality than those with more negative thoughts. A Cornell survey of middle-aged adults also found that people with a more positive outlook reported better sleep.
On the other hand, mulling over negative thoughts or thinking about all that you need to do can keep you up later and leave you feeling sleep deprived the next day.
The good news? You can train yourself to kick these negative thoughts and flip the switch from negative to positive. It's not about suppressing the unwanted thoughts, which often backfires, but changing gears (and dealing with negative thoughts at a more appropriate time). When you find yourself ruminating, make a conscious effort to think instead about what you are grateful for or what you are happy about.
Use positive self-talk (I will sleep well and feel great tomorrow!) to replace self-defeating ideas. If external cues are more helpful to you, try guided relaxation audio programs (find many free ones via phone apps and the web) or music. Deep breathing exercises can be helpful if you find that stress or anxiety is what's keeping you up. Meditation and prayer can also prove helpful for creating a sense of calm.
Another helpful way to get in the positive and happy spirit before bed? Reading motivational and inspirational words.
We've put together a great collection of quotes with positive messages that aim to reinforce a calm mindset before sleep. Try printing this page or jotting a few of your favorites down on sticky notes and keep them bedside for your nightly reading.
21 Inspiring Quotes for Bedtime Reading
Taking time to live will only inspire your work. (Source)
Think your way to happiness! Happy feelings attract happy circumstances. (Source)
Don't compare your beginning to someone else's middle. (Source)
Why do we close our eyes when we pray, cry, kiss, dream? Because the most beautiful things in life are not seen but felt only by heart. (Source)
Don't you dare, for one more second, surround yourself with people who are not aware of the greatness that you are. (Source)
The two most important days in your life are the day you are born, and the day you find out why. (Source)
Stop being afraid of what could go wrong and start being positive about what could go right. (Source)
Mistakes are proof that you are trying. (Source)
Never be afraid to fall apart because it is an opportunity to rebuild yourself the way you wish you had been all along. (Source)
Throughout life people will make you mad, disrespect you and treat you bad. Let God deal with the things they do, cause hate in your heart will consume you too. (Source)
Let her sleep for when she wakes, she will move mountains. (Source)
Too many of us are not living our dreams because we are living our fears. (Source)
The longer you wait for something the more you'll appreciate it when you get it. Cause anything worth having is definitely worth waiting. (Source)
It is not happy people who are thankful; it is thankful people who are happy. (Source)
If people are trying to bring you down, it only means you are above them. (Source)
We must be willing to let go of the life we have planned so as to have the life that is waiting for us. (Source)
Always remember you are braver than you believe, stronger than you seem and smarter than you think. (Source)
You miss 100% of the shots you never take. (Source)
The secret of change is to focus all of your energy, not on fighting the old, but on building the new. (Source)
Be the change you wish to see in the world. (Source)
Tomorrow is going to be the best day ever. (Source)
As you scan through these quotes, take time to think about what they are trying to say and what it means to you. Regardless of what your pre-bed routine entails, remember -- stay positive and keep gratitude in the forefront of your thoughts.
This article originally appeared on the Amerisleep blog.