Why Starting a Gratitude Practice Before Bed Isn’t Pollyanna—It’s Essential for Your Health

Gratitude often gets a bad rap. The idea of “practicing gratitude” might sound like one of those useless, overly optimistic, rose-colored-glasses approaches to life, especially when your days feel more chaotic than calm. But here’s the truth: gratitude isn’t about ignoring the challenges or pretending everything is perfect. It’s about intentionally noticing the good—even in the midst of life’s messiness.

And it turns out, this simple practice is one of the most powerful ways to support your physical and mental health.

Gratitude Isn’t Fluff—It’s Science

Gratitude goes far beyond feel-good vibes. Research shows that it directly impacts your health. It reduces stress, improves sleep, boosts immunity, and even rewires your brain for positivity. Gratitude increases dopamine and serotonin levels—those chemicals that help you feel happy and calm—while decreasing cortisol, the stress hormone that leaves you feeling frazzled and drained.

So, if you’re looking for a way to find balance in your busy life, gratitude might just be your secret weapon.

The Power of a Bedtime Gratitude Practice

Why practice gratitude at night? The moments before you fall asleep are powerful. They set the tone for how your brain processes and stores memories. When you focus on worries or frustrations before bed, you prime your brain to hold onto those stressors. But when you end your day with gratitude, you help your brain let go of negativity and anchor in positivity, making it easier to rest and recharge.

Even better? Adding a guided gratitude or reflection practice, like a modern adaptation of St. Ignatius of Loyola’s *Examen*, can make this routine feel more intentional and meaningful.

Using the Examen for a Gratitude Practice

The *Examen* is a reflective prayer practice developed by St. Ignatius of Loyola. It’s designed to help you review your day with gratitude and discern moments of clarity and connection. While rooted in spiritual tradition, it can be adapted for anyone seeking a deeper, structured way to cultivate gratitude and mindfulness.

You can find guided versions of the *Examen* on apps like Insight Timer, making it easy to follow along before bed. Here’s a simplified version you can try:

1. Pause and Breathe:

Begin by sitting quietly, taking a few deep breaths to calm your mind.

2. Invite Gratitude:

Reflect on your day, asking yourself: *What am I most grateful for today?* Let your mind settle on specific moments, big or small, that brought you joy or peace.

3. Review the Day:

Walk through your day in your mind. Notice where you felt the most connected, at peace, or aligned with your values. Acknowledge these moments with gratitude.

4. Acknowledge Challenges:

Consider any difficult moments from the day. Instead of dwelling on them, ask: What can I learn from this? Gratitude doesn’t erase challenges but allows you to reframe them.

5. Set an Intention:

End by thinking about tomorrow. What’s one thing you want to carry forward?

By blending gratitude with a reflective practice like the Examen, you’re not just acknowledging the good—you’re gaining deeper insight into your day and yourself.

How to Start Your Practice

Here’s how you can make gratitude (with or without the Examen) part of your nightly routine:

1. Start Small:

Write down or reflect on three things you’re grateful for. These could be as simple as a kind smile from a stranger or the first sip of coffee in the morning.

2. Get Specific:

Dig deeper into your gratitude. Instead of “I’m grateful for my family,” try “I’m grateful for the way my son asked about my day and really listened.”

3. Add a Guided Practice:

Download an app like Insight Timer and search for guided Examen or gratitude meditations. Listening to a soothing voice walk you through the practice can help make it easier to start and stick with.

4. Feel It Fully:

Don’t rush the process. Immerse yourself in the feelings of gratitude and reflection.

5. Be Consistent:

Like any habit, the key is to do it regularly. Even a few minutes each night can make a difference over time.

Gratitude Isn’t About Perfection

Let’s be clear: gratitude doesn’t mean glossing over the tough stuff. It’s not about being endlessly cheerful or ignoring real struggles. It’s about recognizing that even in hard times, there’s room for moments of light and connection.

Incorporating gratitude, especially through a guided practice like the *Examen*, can transform not just your evenings but your overall mindset. You’ll find yourself becoming more attuned to the good, more resilient in the face of challenges, and, yes, sleeping a little easier.

So tonight, why not give it a try? Take a moment to pause, reflect, and notice what’s worth appreciating. Trust me—your mind, body, and spirit will thank you.

What’s one small thing you’re grateful for today? Let me know in the comments—I’d love to hear!