You climb into bed, ready to shut off after a long day—but instead your brain turns on. “A lot of people struggle with a ‘busy’ mind at bedtime,” says Lisa MacLean, M.D., a psychiatrist at Henry Ford Health. “The quiet and stillness invite your brain to reflect on everything that happened today or everything you need to do tomorrow. Unfortunately, that can quickly turn into an overwhelming loop of overthinking.”
Overthinking does not equal a good night’s sleep. One possible remedy: bedtime affirmations. “Bedtime affirmations are a practice that, along with other good sleep habits, can help quiet your busy brain so you can get the rest you need,” Dr. MacLean says.
What Are Sleep Affirmations?
Bedtime affirmations, or sleep affirmations, are phrases or mantras that you say to yourself as part of your nightly routine. Instead of running through your mental to-do list or worrying about things you can’t control, affirmations fill your brain with positivity. “It’s a way to soothe yourself at night and clear your mind so you can welcome relaxation,” Dr. MacLean explains.
The words you say can vary depending on what’s stressing you—and what ideas speak to you. Dr. Maclean suggests several themes that can be effective for bedtime affirmations.
When you’re stressed:
- I let go of what I cannot control.
- My mind is calm, my body is relaxed and I’m at peace.
- Urgency is a feeling, not a fact.
For days you’ve been hard on yourself:
- I did my best today.
- I am enough.
- Tomorrow is a fresh start.
To welcome sleep:
- Sleep restores my body, mind and spirit.
- I am safe in this moment.
- Rest is rest, even if I am awake.
To encourage gratitude:
- I’m thankful for this warm bed.
- I’m grateful for the things I learned today.
- I am grateful for this body that allows me to navigate the world.
To calm a racing mind:
- This thought can pass.
- Nothing needs solving right now.
- My mind is blank.
How to Use Bedtime Affirmations
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Bedtime affirmations work best when you pair them with other healthy sleep habits, Dr. MacLean says. Just like bedtime routines can help kids fall asleep, bedtime routines can help grown-ups relax, too.
The first best thing you can do to calm a racing mind is to put away your phone. Then create a routine that works for you—maybe a warm shower, writing a few lines in your journal or some gentle stretching before you get into bed.
As you climb under the covers, do some deep, slow breathing to relax your body while you recite your bedtime affirmations, Dr. MacLean suggests. Repeat them as many times as feels right—there are no rules or expectations here.
“Really focus on the words and feel the associated emotions as you say them,” Dr. MacLean says. “Be mindful of the phrase you chose and lean into the meaning—you can even say them out loud.
Don’t be frustrated if the sleep affirmations don’t immediately send you to dreamland, she adds. What’s important is establishing a routine that tells your mind it’s time to rest. With practice, this calming self-care ritual can help relax your busy brain and welcome slumber.
When Bedtime Mantras Aren’t Enough
While affirmations can help you set the stage for sleep, they aren’t a cure for everything. “Affirmations aren’t a cure for anxiety disorders or other mental health conditions,” Dr. MacLean says. “If you’re having panic attacks, chronic sleep disruption, thoughts of self-harm or persistent thoughts that interfere with daily function, talk to your doctor.”
But for managing everyday stress and a restless mind, reciting a bedtime mantra can be a surprisingly helpful habit. “It takes practice to get into the routine of using bedtime affirmations,” Dr. MacLean says. “But as important as sleep is, it can be well worth the effort.”
Reviewed by Lisa MacLean, M.D., a psychiatrist specializing in adult ADHD treatment at Henry Ford Behavioral Services in Detroit. She is the director of physician wellness for Henry Ford Health, using her expertise to help doctors optimize wellness and find balance by teaching them healthy coping strategies so they can better serve their patients.
