Do These 5 Things Before Bed & Wake Up Happier.

Via Tammy T. Stone
on Nov 1, 2014
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Tammy T. Stone

Wanna get happy? Just do this one thing.

Noooooooooooo. Of course not.

Happiness—or a consistent state of contentment—is very much something we can enjoy striving for. I believe that it is an achievable state, but there are absolutely no direct routes there. And if anyone tells you there are, I’d suggest carving yourself a beautiful, elaborate path in the opposite direction from their advice.

There’s something really lovely and fragile about knowing we can’t have instant happiness, that we get to wade into the many rides that our emotions take us on daily (even hourly), so that we can experience the fullness and richness of life.

But there are some things we can do to encourage ourselves down the long and winding road toward happiness, and it’s often the little things, done with mindfulness and persistence, that accumulate and train or minds (and brains) to think happy.

You know the drill: train the body to like running, and at first it will laugh and maybe spit at you—but eventually it will cave to your iron will, and a runner you (and your body) will be!

Why should the brain and mind be any different?

Awhile back, I wrote an article, 5 Things To Do Before Breakfast for a Happy Day. I’d like to follow that up with a companion piece about quick and simple things you can do right before bed to cultivate contentment in your life. I hope you enjoy!

Okay, you’re snuggled into bed, comfortable and warm and cozy. Check. Now …


1. Say thank you and review the day.

First things first: gratitude. Take a moment to say thank you – for the day you had, for the privilege and honour of having lived another glorious day, and for your own efforts at making a go of this crazy, powerful thing called life.

On to the review: don’t labour over this unnecessarily and absolutely don’t be full of regret for things left undone. Try to assume a slightly detached point of view, as though you were going over a friend’s activities, and try to observe, without judgement, one or two things you are proud of doing that day, and one or two things you might have done differently.

This will help you foster an ongoing awareness of your goals and behaviours, and this will help guide you toward your ideals.

As a last part of this review, you can make a mental note to yourself that for the next 24 hours (until your next nightly check in), you will aim, through your words and actions, to do and be exactly as you would like, using as a measure your highest aspirations for yourself.


2. Create a sankalpa and recite it to yourself.

Sankalpa” is a Sanskrit word, and is something close to an intention or resolution. It’s actually more of an idea for something we are very determined about, with the goal of making positive changes in our lives.

It is suggested that you decide on only one sankalpa, and that it be quite short and phrased in a positive and not negative way. It should also be phrased to indicate that success has already been achieved. So we should try to get at the root of our deepest desires and goals, rather than focus on more superficial ones.

Examples of sankalpa might be, “I am strong and healthy” or “My life is exactly as I desire it to be” or, if this has been an issue, “I am free from addiction.”

In achieving a firm resolve about the positive direction we want our life to take, we train our brains and minds to become more flexible for accommodating these changes in our lives. In this way, it helps to bridge the mind and body, and get them working in sync for the better.


3. Set an intention to remember your dreams.

I love this one. As we know, our minds are very powerful and trainable tools. We meditate to gain control of our minds, tame our thoughts and live in active harmony with the world around us. We can effectively guide the mind to work to our benefit, and one way to do this is to have access to our dream world.

Some people remember their dreams easily and naturally. I am not one of those people. There are several ways to cultivate this ability, and one easy and effective way is to actually think about it before bed. As you’re lying in the dark, you can bring to your attention the desire to remember your dreams, and even tell yourself, “I am falling asleep now, and dreams will come. I will be aware of these dreams, and remember them when I wake up.”

When you start remembering your dreams in the morning, you will have a feeling of accomplishment—you have guided your mind into working for you!

You can then work with your dreams in any number of ways.


4. Breathe and scan your body.

All this reviewing and intention-setting may have inadvertently made your mind over-active, and now is a good time to prepare body and mind for relaxation and sleep.

It’s simple! Take a few long, deep breaths, letting go of the thoughts and actions of the day. Then, at your own pace, bring your attention from the toes all the way up the legs and torso, front and back, followed by the hand, arms, shoulders, neck and head.

As you’re doing this, try not to judge any sensations you’re experiencing, or condemn yourself for having thoughts or distractions. And if you fall asleep, that’s okay! You have become rested, and that’s great! Just go along with the scan for as long as you can, and this objective, gentle attention will have a dramatically calming effect.


5. Give the world and yourself some love.

If you are still awake now, notice if any source of pain came up during your body scan or even your memories of the day, and gently place your hands on that area, if you are able, and let the love flow. Do what you would do for your own child, or lover, if they were in pain. Touch, hold, fold in warm embrace.

You can also use your breath to fill this part of you with calm and peace. And if the pain was more psychological or emotional, place your hands on your heart, or chest area (or somewhere else, if your instinct guides you there), and do the same.

Remember that the love you give yourself is also love that extends out to the whole world, and by nurturing yourself, your surroundings become filled with light. In treating yourself with kindness, you are actually showing how grateful you are to be part of the magical unfolding of life.

There’s nothing better than going to bed in an atmosphere of gratitude and love!



Relephant Read:

10 Ways to Rock Your Morning  


Bonus: 10 Basic Salves for Burn-Out & Everyday Depression.  

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Author: Tammy Stone 

Editor: Renée Picard

Photo: courtesy of the author 



About Tammy T. Stone

Tammy T. Stone is a Canadian writer, photographer and chronicler of life as it passes through us. After spending a few years traveling through Southeast Asia and India, she has found a new home in Japan, a place she has long imagined and dreamed about. Always a wanderer, she's endlessly mesmerized by people, places and everything in between; the world is somehow so vast and so small. She feels so lucky to have been able to work, learn, live and travel far and wide, writing, photographing and wellness-practicing along the way. She invites you to see some of her recent photography here and to connect with her on her writer's page, twitter and her blog, There’s No War in World, here.


13 Responses to “Do These 5 Things Before Bed & Wake Up Happier.”

  1. Frank says:

    Sankalpa is much more than a "positive" intention, in fact that is not really what it gets at in terms of how it's been used for practices. Also taking a long deep breathe can actually make you more wired and alert, in fact everyone needs different things in their breathe to balance the mind before sleep – no cookie cutter solutions there.

  2. Tammy says:

    Thank you for that, Frank. Indeed … I did try to indicate in the article that a sankalpa is more than just an intention (or resolution), so your clarification is welcome; and I couldn’t agree more that we are all unique beings in need of different forms of self-nurturing, and hopefully the above can benefit as a set of guidelines, as ultimately, we all have to follow our own intelligence …

  3. katiecoolady says:

    I really love this list/article and have been applying it every night since I read it. My brother suffers from severe depression in the mornings so am printing it out to give him too. Thank you for this.

  4. tammystone4444 says:

    Thank you so much for writing this, and I'm so glad you've found it helpful. I truly hope your brother can benefit from it as well. Tammy x

  5. Ed Renier says:

    Among your listed “Feature Authors” on this website why is there such a dearth of minorities, and especially no African-Americans?

  6. elephantjournal says:

    We'd love more diversity in our writers. Please encourage your minority and African-American friends to submit their stories.

  7. Virginia Vose says:

    Loved this article!

  8. tammystone4444 says:

    Thank you so much!

  9. Jolene says:

    It’s not about the color of the writer, it’s about how the words color your world. Lovely article, thank you!

  10. tammystone4444 says:

    Thank you Jolene!

  11. TheLadyIndigo says:

    But basically nothing will help, unless as you age finally you lose your innocence, hopes and dreams and accept your mortality and have some children whom you think will replace you so you doesn’t matter anymore, therefore don’t feel anymore that losing another day is a tragedy and you won’t cling to preserving each and every one of them, long into the mornings, you are just simply tired at the end of the day sacrificing yourself for others and you don’t care anymore about your life slipping away. That’s basically it.

  12. LadyIndigo says:

    But basically nothing will help, unless as you age finally you lose your innocence, hopes and dreams and accept your mortality and have some children whom you think will replace you so you doesn't matter anymore, therefore don't feel anymore that losing another day is a tragedy and you won't cling to preserving each and every one of them, long into the mornings, you are just simply tired at the end of the day sacrificing yourself for others and you don't care anymore about your life slipping away. That's basically it.

  13. Lisa says:

    Can I use the handprint photo for Instagram?