5 Sleep Affirmations to Repeat When You’re Struggling to Fall Asleep

Imagine sleeping as soon as your head hits the pillow and waking up feeling refreshed and energised, ready to take on whatever the day throws at you. What a dream (no pun intended), right?

Unfortunately, the reality for many is that they lie awake restless, tossing and turning for hours on end. Or, they find themselves waking up at 3am every night, unable to fall back asleep until just before their alarm goes off.

But this is where sleep affirmations come in. Here, we discuss what sleep affirmations are, why they actually work and how you can use them to doze off at night.

What is a sleep affirmation?

An affirmation is a short, positive statement that can help you overcome negative thought patterns. Sleep affirmations work in the same way normal affirmations do but for the purpose of sleep.

Often the cause of what’s keeping you up at night is stress and negative thoughts such as ‘I’m never going to get to sleep’, ‘I’m going to be awake when my alarm goes off’ or ‘I’m going to be exhausted tomorrow’. So, by replacing these negative thoughts with positive ones, you’re more likely to increase your chances of getting restful sleep.

They first came to attention in Jennifer Williamson’s book Sleep Affirmations: 200 Phrases for a Deep and Peaceful Sleep, where she explained how to implement sleep affirmations into your bedtime routine.

"By focusing on the calming messages and the imagery they elicit, you successfully interrupt negative or stressful thought patterns from the day," Williamson explains in her book.

Do sleep affirmations work?

Various studies have proven that people who believe and are able to manifest positive development and change, are more likely to possess a growth mindset. Having a growth mindset is key to achieving positive behaviours that will lead to more success.

Moreover, “research of MRI studies shows affirmations activates neural pathways associated with self-related information processing,” sleep expert Olivia Arezzolo tells Bed Threads Journal.

The beauty of sleep affirmations is that each one is unique and serves a different purpose (for example, are you stressed, worried or restful?), but they all intend to make you feel relaxed and comfortable, without being too soppy or feely.

What are the best sleep affirmations to relax at night?

There are various ways you can use sleep affirmations to your advantage. Arezzolo suggests writing three down in the morning and before bed. You can also read them aloud to yourself, listen to a repeated audio recording of you saying a few affirmations or simply repeat them in your head like a mantra as you lay in bed.

Here are five affirmations to try tonight, according to Arezzolo:

1. ‘I trust I will be able to fall asleep with ease tonight.’

2. ‘It is easy for me to sleep deeply.’

3. ‘I treat myself with kindness and compassion, and allow myself to rest as I need.’

4. ‘I love sleep and sleep loves me.’

5. ‘I know I will have the sleep I need tonight.’

Want more sleep advice? Here are 3 pressure points to try that will help you fall asleep faster.