When challenges arise in life, tunnel vision sometimes takes over and we can end up focusing on everything that’s going wrong. Directing our focus to gratitude can help restore perspective, which may improve sleep. In one study, volunteers who made a nightly list of things they were grateful for before bed slept better and woke up feeling more refreshed than people who jotted down things that bothered them. Think of gratitude meditation as a mental version of writing that list. When we feel more confident in our ability to do something, we’re more likely to try it and then repeat it.

How to do it:

• Step 1: Sit quietly with your eyes open or closed. Think about a positive event that recently happened in your life—for example, getting outdoors on a gorgeous afternoon. Reflect on a specific reason you’re grateful it happened. For example, “I’m grateful that spending time in nature helped me feel connected to something bigger than myself.”
• Step 2: Next, think about a relationship that’s important to you—whether with a friend, partner, child, community member, or even a pet. Reflect on a specific reason you appreciate this relationship. For example, “I feel so cared-for when my neighbor checks in on me to see how I am doing.”
• Step 3: Next, think about an object you appreciate, and focus on a specific reason it inspires thankfulness. For example, “I’m so grateful to have inherited my grandmother’s handmade quilt; it sparks my own creative spirit.”
• Step 4: Last, think about yourself. Focus on a specific quality you appreciate about yourself. It can be as simple as, “I’m grateful I have two strong legs that carry me through this world” or “I’m grateful for the passion and ideas I can use to make my community better.”

The upshot: Meditation can support better sleep

Insomnia has many possible causes, so there’s no cure-all. But if your sleep troubles are stress-related, a meditative practice may help you score better slumber. Over time, meditation techniques—including body-scan meditation, gratitude meditation, and more—may help dial down the body’s stress responses for a calming effect that reduces anxiety at bedtime. For best results, experts recommend meditating regularly in a setting with minimal distractions. If sleep doesn’t improve after a few weeks of meditation—or if you suspect your sleep issues go beyond stress and anxiety—you might benefit from developing a more comprehensive plan with your doctor.