Sleep Affirmation Techniques

Learn techniques for soothing the mind in order to achieve a deep and restful night of sleep.

| August 2018

  • woman sleeping peacefully
    Use short soothing affirmations to achieve a mindset for a deep and restful night’s sleep.
    Photo by Getty/Mladen Zivkovic
  • Book cover
    “Sleep Affirmations: 200 Phrases for a Deep and Peaceful Sleep” by Jennifer Williamson teaches readers to let go of stressors of the day and focus on the positive possibilities of tomorrow. Use short soothing affirmations to achieve a mindset for a deep and restful night’s sleep.
    Cover courtesy Simon and Schuster

  • woman sleeping peacefully
  • Book cover

Sleep Affirmations: 200 Phrases for a Deep and Peaceful Sleep (Simon and Schuster, 2018) by Jennifer Williamson is a guide for readers to achieve the best mindset for a deep and restful night of sleep.  Using the power of different short, soothing messages of affirmation, readers are encouraged to leave the stressors of the day behind and focus on and embrace the possibilities of tomorrow.

Incorporate these techniques into your nightly routine, and again to help you fall asleep after waking. Though the affirmations read well in sequence, you are free to select your nightly reading by turning to a random page. To make sure these affirmations work for you, keep in mind the following suggestions:

  • Repeat one affirmation nightly. If tonight’s affirmation doesn’t resonate with you, or if you’re not ready for the message, simply flip to the next (or another) page.
  • Take 5-10 minutes to repeat the affirmation. Take your time and let the message sink in.
  • Start by reading the words out loud, if possible. If you can’t or don’t want to speak the words out loud, repeat them silently to yourself.
  • Once you’ve placed the book back on your nightstand, let the affirmation reverberate in your mind. Loosely ponder what you remember and love most from the message — it might be one sentence or one word that sticks with you. (Many of the affirmations rhyme for easy remembering.)
  • Anchor the affirmation in your body with the mindful placement of your hands. Placing your hand on your heart or belly, holding your own hands, and cradling your face are all self-comforting mechanisms that help to establish the affirmation internally.
  • Embody the energy of the message. Say it — really expe­rience it — with great feeling and awareness. Go beyond the words themselves and focus on the imagery they elicit.
  • When distractions arise, return to the affirmation. In this way, every disturbance becomes another chance to enjoy the affirmation’s deep sentiments. 
  • Affirm with sincerity and conviction. For any affirma­tion to work, you must believe it is true for you. This is why each message leaves room for personal exploration; no matter your beliefs, remain receptive to the energetic quality of the statement.
  • If you encounter resistance, simply be aware. In the process of using a new affirmation, old, negative, or contradicting beliefs might arise. This is not a sign of failure. Resistance to something new is natural. “I’m not worthy” and “Nothing works” are just old thoughts. Give yourself compassion, and give the new affirmation space to grow. It’s all part of a larger practice.


Nighttime is my time to heal. 

As I hand over my thoughts to the healing night, they are carefully held for me. I entrust my worries, fears, and hurts to the universe, and all is taken care of for me. Sleep is coming to restore me back to full vitality.

I have done my best today, and I am willing to forgive the rest.

My best is always good enough and everything else is worthy of forgiveness. I am willing to try this belief: I have done my best. I forgive the rest. Now it’s time to let go.

Loving kindness pervades my whole being.

I imagine the cleansing light of compassion pouring through my whole body. It purifies and corrects any deviance from love. I imagine this soft light spreading from me to all beings. We are all purified and made whole again with love.

As you practice these positive, mindful affirmations, you’ll participate in the creation of what you truly want. When you relax into your creative power and embrace what’s possible, sleep will become an effortless extension of your nature.

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