A sleep mantra can help you to relax, and bring you into the most positive, calm state of mind possible. Sleep mantras can also help you fall asleep in a way that lowers stress and boosts your self-confidence.
Do you have trouble falling asleep? Do you suffer from insomnia and find it difficult to get enough sleep at night? If so, then these 75 sleep mantras are for you. A mantra will help guide your thoughts and aid in relaxation techniques that will make it easier for you to fall asleep. Not only can they help with the physical act of sleeping, but they can also cure insomnia as well! Follow these steps closely and remember: “sleep is delicious.”
Even better, they help you stay in tune with your thoughts, stay positive, and stay relaxed. Sleep mantras are very effective as your self-talk and thoughts are closely monitored by your unconscious mind, and when you sleep it releases all your worries and hurts.
Table of Contents
- How a sleep mantra can help you relax, and release anxiety
- How to use your chosen mantra: these practical tips will get you started
- Here they are: the 75 best sleep mantras to help you fall asleep faster
- Four more tips on how to fall asleep even faster
- Extra: sleep resources from academic studies and other research
- These 10 great sleep tips will help you cure your insomnia starting right now
How a sleep mantra can help you relax, and release anxiety
A sleep mantra also helps you to sleep peacefully. To achieve this it’s important to let your mind relax, relax your thoughts. and then focus on your breathing.
Sleep mantras are powerful, and you can perform them whenever you feel stressed or nervous. In other words, not only when you are going to sleep.
You can use a sleep mantra to relax or release tension. This helps you to relax your breathing, as well as focusing on your mind and body. This can have a tremendous effect on your mindset and allow you to stay more relaxed and positive for the rest of the day.
How to use your chosen mantra: these practical tips will get you started
1. How to recite your mantra
Every evening, in the quiet and stillness of your stress-free room, recite some words that you believe will aid your search for a more peaceful and fulfilling sleep. Those words are your “sleep mantra.”
2. Letting go of your thoughts
Allow your thoughts to drift away from troubles as they arise during bedtime routines. Studies show that repeating this mantra over and over again before bed increases feelings of joy, which in turn reduces stress hormones like cortisol as well as anxiety-related hormones such as adrenaline and noradrenaline – all key contributors to insomnia!
3. A bit of gentle meditation helps
Meditation can also be a great way to induce a deep sleep and reduce stress levels. Focus on your breath as you inhale and exhale slowly. This is a great technique for relaxation because it forces you to concentrate only on your breathing. Similar exercises have been shown to reduce stress by 60%, while also improving circulation, strength, immunity and flexibility to help you get more quality sleep.
4. Remember gratitude
As you recite your sleep mantra to yourself, focus on what it is that you are grateful for when you say your mantra. This will help to re-align your thoughts.
Here they are: the 75 best sleep mantras to help you fall asleep faster
Listen to these “sleep mantra” words as you slowly repeat them in your head. Doing so will help you become calm, relax, and release anxious thoughts.
I am relaxed, and I am ready to sleep
I am surrounded in love and peace
My sleep is my choice
I am an expert in my sleep
I am the decision maker of my mood
In mind and body, I am strong
I am doing everything that I need to do to feel alive
My physical and mental health are deeply intertwined
I am on a journey to sleep nirvana
I sleep with the rhythm of nature
The mind is like a parachute; when it opens, my body becomes calm
I connect my mind and body
I am connected with the energy of my soul
My sleep is based on balance
My sleep is based on freedom
I take responsibility for my rest
Sleep equals success, harmony, relaxation, wellness, peace
Sleep is the time of my own heart, my own mind, and my own peace
Stay calm, sleep, then rise and shine
Sleep is essential for keeping strong
I am gentle and loving, and I have no fears
Sleep is a commitment to give my body rest
I am the rest, and sleep is where I go
I am positive, I have no fears in my sleep
Sleep is an opportunity to discover and create
I am released from stress and worry, I am released from pain
Live through joy, love my way
I am tranquil and relaxed, I am at peace
I have achieved the joy and peace I seek
My day will not be disrupted by stress or worry
I am able to release anger and worries
Sleep is in me, and I choose peace
I have accomplished my goal of relaxation
To relax, I let go of the day
I am breathing easily and peacefully
Embracing love, embodying my dreams in sleep
I am confident and strong, I am strong in my sleep
Rest lives inside me
I have achieved tranquility
I coast to joy on waves of liquid time
Peace is a gift from deep in sleep
I am able to sleep peacefully
I choose love for life
Hope and surrender to the unknown sleep
I am healed when I dream
I release all fear
My dreams are what make me strong
I am strong, and I fall asleep well
Rest and love are my true and perfect destinations
I love myself, and I am strong
Be the smile that comes from within
I feel comfortable and secure; I am able to sleep now
Peace is my sleep and joy in waking hours
I am secure and at peace
Trust and peace are what I know to give this day
In the night’s embrace, release your grip on life
Sleep well. Be at peace
I am dreaming my dreams
Forevermore, be free of fear
I have become the peace and love within
I am sleep
Resting in me are the gifts of life
Truly now, I choose to rest
I am strong when I sleep, I am strong when I dream
Dream sweetly tonight knowing this day will pass
Peaceful dreams await me
I am unique and sleep like I am unique
I can sleep anywhere
Release all worry
I am a natural sleep singer
I meditate with intention
Sleep well my friend
I have control of my subconscious mind
I am a master of my mind and body
Tonight I find solace in peaceful slumber
Summary: Remember that you are a strong, wise, and positive person who can do anything in life if you follow your instincts. Always do what makes you feel happy, confident and at peace. And falling asleep is part and parcel of that wholeness.
Four more tips on how to fall asleep even faster
1. Avoid screen time before bed
Screen-based devices like phones, computers, and tablets can emit blue light, which can interfere with your body clock and prevent you from falling asleep on time, and thus from getting a good night’s sleep. If you’re worried that screens are keeping you up at night, or you find yourself struggling to fall asleep, try limiting screen time. Or at the very least, put your phone in airplane mode. Let go of the daytime when it’s bedtime.
2. Get exercise during the day
Sleep is important for your health, but getting exercise and sunlight throughout the day is also crucial. You don’t necessarily have to go to the gym or outside for a jog, but just try to get up and move around for 10-15 minutes every couple of hours to get your blood flowing. Exercise can also improve the quality and quantity of sleep. Even better, regular exercise reduces stress, and is a natural mood booster.
3. Keep a sleep diary
It’s always good to keep a sleep diary because it’ll help you keep track of your sleeping pattern, and give you a more accurate assessment of how well you’re sleeping. It’s also important to write down the time you go to bed, how many times you wake up each night, and how much sleep you get each night.
4. Slow down
Learning to slow down, mirror, and balance our external environment’s influence on our internal clock is a key to great sleep. Let’s start by improving our environment’s influence on our circadian rhythm.
Extra: sleep resources from academic studies and other research
- Six simple tips for better sleep from the Mayo Clinic.
- More great tips from the Sleep Foundation (for example setting up your bedroom for optimal sleep).
- Healthline has its own list of 17 sleep tips (go easy on the daytime napping!)
- The Centers for Disease Control and Prevention emphasizes the benefits of a consistent routine.
- Likewise, the UK’s NHS has suggestions too, like not being too hard on yourself if you’re still awake.
These 10 great sleep tips will help you cure your insomnia starting right now
Take your peaceful sleep from good quality to best quality by following the tips below. These are proven tips that will help you fall asleep faster, sleep more soundly, and wake up feeling energized. These suggestions will have the most noticeable effect on your sleep if followed for at least two weeks before assessing progress.
- Write it down: The first step to sleeping better is identifying the reasons for your insomnia. This is a vital part of curing it and you should write down what’s making you feel anxious or stressed out so that, in time, those feelings will lessen on their own.
- Practice deep breathing techniques by day: Breathe in deeply through your nose and exhale in such a way that your stomach expands on the inhale and contracts as you exhale.
- Try to be strict about bedtime: Set a “curfew” for yourself so that it’s easier for your body to adjust its sleep cycle accordingly. It will also help with feeling less tired during the day which could lead to more stress! So go to bed around the same time every night (and make sure it is early enough that you are getting a full seven or eight hours of sleep). And try to maintain a regular bedtime schedule even on weekends or days off from work.
- Create a bedtime ritual: This is an important part of your new sleep routine. The beauty of creating a bedtime ritual is that it will become something you look forward to! You may even find yourself already feeling more relaxed before you even begin your routine.
- Get some exercise in the daytime: You don’t have to go out running, just get up from sitting or lying down and move around a little bit before going back into bed again – this helps regulate blood flow throughout the body in order make you feel better rested. If you are feeling healthy while awake, then it only makes sense that you will feel better when you sleep
- Avoid eating heavy meals right before bed: Doing so can cause indigestion leading to uncomfortable sleeping patterns.
- Avoid caffeine in afternoons/evenings: Self-explanatory.
- Limit alcohol intake later than 6 pm: You might drink some red wine early in the evening, as it has some benefits when consumed before going to bed. But that’s it!
- Drink (warm) milk before bed: Milk contains tryptophan which can help increase feelings of calmness that promote sleepiness. Drinking milk will also fill up your stomach so it doesn’t distract from falling asleep during the night.
- Don’t nap: If you are having trouble falling asleep at night, make sure that you’re not taking naps during the day! It’s a common misconception that by napping, your body will adjust and fall into an easier cycle of nighttime sleeping. In fact, it does just the opposite because this increases daytime sleepiness which makes it harder to fight off against going back to sleep later on.
And remember: your body has a natural sleep rhythm, so don’t fight it! We hope this sleep mantra overview has have helped you learn how to have a good night, go to bed on time, and learn how to get better at sleeping.
Photo: by Andrea Piacquadio from Pexels