Can Gratitude Help Us Sleep Better?
“Walk as if you are kissing the Earth with your feet,” says Thich Nhat Hanh in his book, Peace Is Every Step: The Path of Mindfulness in Everyday Life. Every step is a blessing, every step is complete. This is gratitude as a way of living. However, not all gratitude has to be this deep. “I feel grateful for not having to be a weed,” said a kid in our character-building summer camp. Evidently, gratitude can look different for each person. But regardless of individual differences, all types of gratitude have been shown to help both our happiness and health.
What is gratitude?
According to the Oxford Dictionary, gratitude is “the quality of being thankful,” but Robert Emmons, a leading scientific expert on gratitude, shares a deeper meaning in his Berkeley Greater Good essay. Emmons says gratitude is both an “affirmation of goodness,” and the recognition that “the sources of this goodness are outside of ourselves.” Not only does gratitude make us recognize the goodness around us, but it also forces us to appreciate the beings - whether they are people, animals, or higher powers - that give us this goodness (“Gratitude”).
Body and Brain Changer
Interestingly, gratitude has been found to create physical changes in our bodies that are beneficial to our physical health. These can be huge motivating factors to practice gratitude for those who want to live a healthy lifestyle. On top of this, gratitude can significantly improve our mental health. Below are some groundbreaking discoveries of the effects of gratitude on both physical and mental health.
Gratitude causes lower levels of inflammation and cardiac risk (Warren)
A study of 186 heart failure patients by Dr. Robert Emmonsfound that those with more gratitude had less inflammation occurring through their bodies. To test the results further, some patients then kept a gratitude journal for eight weeks, causing them to experience reductions in circulating levels of inflammatory biomarkers and reduced cardiac risk, compared with the control group.
Better and more sleep, less anxiety (Warren)
In a study of 401 people, those who felt more grateful got an average of 30 more minutes of sleep per night. They also had better sleep quality and were able to fall asleep faster. On top of that, they had less daytime fatigue compared with those who felt less grateful. This increase in sleep then was shown to reduce symptoms of anxiety, as research shows that insufficient sleep can increase anxiety levels by 30%.
Fewer depressive symptoms in teens (Warren)
In a study of 700 students ages 10 to 14, grateful teens had fewer depressive symptoms, were happier with their lives, and were less likely to abuse drugs and alcohol. These effects of gratitude can easily change the course of students’ lives and set them up for greater fulfillment and success.
Strengthens relationships (“Gratitude”)
Authentic gratitude strengthens relationships, because as Emmons writes, “it requires us to see how we’ve been supported and affirmed by other people.” This recognition and value of the other people in our lives build a sense of trust and purpose in our relationships, making them more comfortable and meaningful, and supporting our mental health.
Whether you want to be physically healthier, get better sleep, be less anxious, or have deeper connections with those around you, practicing gratitude is a great option for you. By practicing gratitude, not only are you helping yourself, but you are better at supporting and appreciating those around you, making the world happier and kinder, little by little.
To learn more about gratitude and other important character strengths and support Camp Kindness Counts, subscribe to The Power of Kindness and share this article. Thank you for your support and for reading! And remember - even the smallest act of kindness is worthwhile.
Written By: Sonali Agarwal | Camp Kindness Counts TIPS Intern
Sources:
“Gratitude Definition: What Is Gratitude.” Greater Good, greatergood.berkeley.edu/topic/gratitude/definition.
Lechner, Tamara. “The Neuroscience Behind Gratitude: How Does Cultivating Appreciation Affect Your Brain?” Chopra, Chopra, 1 Oct. 2020, chopra.com/articles/the-neuroscience-behind-gratitude-how-does-cultivating-appreciation-affect-your-brain.
“Peace Is Every Step Quotes by Thich Nhat Hanh.” Goodreads, Goodreads, www.goodreads.com/work/quotes/870836-peace-is-every-step-the-path-of-mindfulness-in-everyday-life.
Warren, Sarah. “The Science of Gratitude: How It Changes Your Brain and Body.” Somatic Movement Center, 21 Nov. 2019, somaticmovementcenter.com/gratitude/.