Bedtime gratitude

Before going to bed, everyone has different rituals to help them fall asleep. Psychologists have found that practicing gratitude can help improve insomnia, so they recommend writing down "3 good things" every day. Research shows that positive emotions make people more proactive, but stress often leads us to focus on the negative aspects of life. Scientists believe this is a survival mechanism that helps us avoid harm. This is why psychologist Martin Seligman advocates practicing "Three Good Things." Studies found that participants in the "Three Good Things" exercise experienced a 9% increase in well-being after six months and found it easier to fall asleep at night. This exercise trains people to notice the small positives in life, redirecting attention from the negatives to the blessings, which can then be recorded and reflected upon. To practice "Three Good Things," reflect on your day before bed and write down anything that made you feel good, no matter how big or small, and consider why it happened. For example, "My presentation went well because my colleagues supported my hard work." Japanese media "NHK" reported that Chiba University professor Eiji Shimizu refined the practice of "Three Good Things" by suggesting people focus on the following: 1. What you can do Notice your personal growth throughout the day, such as "I went for a morning walk with my dog, enjoying a peaceful winter day." 2. What you like Observe the beautiful things you see and feel, like "Seeing a cute child on the tram reminded me of my wonderful childhood." 3. Learn to be grateful Write down the people you want to thank and why. Ultimately, cultivating a heart full of gratitude makes it easier to fall asleep and helps improve insomnia.