This is the first step to a perfect night's sleep
Posted: 28 March 2025
Whether it’s written on your bedside table or your phone lock screen, a sleep mantra can guide you into a more peaceful night.
If you've ever found yourself staring at the ceiling, counting sheep, you're not alone. Around 39% of Australians struggle to get the sleep they need… but we’re here to help change that.
We believe good sleep starts with small, simple habits, and one of the most powerful things you can do is set an intention before bed.
What does it mean to set sleep intentions?
It’s not about forcing yourself to fall asleep, or telling yourself you must get the perfect eight hours - it’s about creating the right mindset for rest.
By setting an intention, you’re choosing how you want to feel before sleep, calm, relaxed, and ready to let go of the day. And one of our favourite ways to do this is with a sleep mantra.
Creating your own sleep mantra
A sleep mantra is a simple sentence you repeat to yourself as you wind down. It helps signal to your brain that it’s time to rest. It doesn’t need to be fancy, just something that feels good to you. Here are a few ideas:
"I welcome restful sleep and peaceful dreams."
"With each breath, I become more relaxed."
"I release today’s worries and embrace tranquillity."
"I am safe, I am calm, I am ready to rest."
"My body knows how to rest, and I trust it to do so."
If you’d like to create your own, try filling in this simple prompt
"Tonight, I will feel ___________, ___________, and ___________."
Some words to choose from:
Calm, Grateful, Peaceful, Happy, Balanced, Content, Energised, Open-Minded
Where to put your sleep mantra
To make it part of your nightly routine, write your mantra somewhere you’ll see it:
- Set it as your phone’s lock screen
- Stick a note on your bedside table
- Write it on your bathroom mirror
- Stick it on your fridge
- Place a note on your bedroom wall or above your bed
- Write your mantra in the front of your journal
What if I still struggle to fall asleep?
Even with the best intentions, some nights are harder than others. If you’re lying awake, try these simple techniques...
Deep Breathing
Slow, deep breaths can be really calming, and signal to your nervous system that it's time to relax.
Focusing on your breath helps to reduce the body’s stress response and lowers your heart rate, helping you to create a more mindful mental state.
Why not try the 4-7-8 method tonight?
- Inhale for a count of 4
- Hold for a count of 7
- Exhale for a count of 8
Visualisation
Picture waves on a quiet beach or a cosy cabin in the woods. Let your mind focus on that instead of racing thoughts.
Imagining these soothing, peaceful environments helps your body to relax. This makes it easier to unwind and shift from a busy mindset to one that's calm.
Progressive Muscle Relaxation
This technique involves tensing and then releasing each muscle group in your body.
Gradually work your way up through your body, starting with your toes, calves, thighs, abdomen, chest, arms, and face. Focusing on each area helps release tension and prepares your body for deep sleep.
So, are you feeling confident about improving your quality of sleep?
If you’re looking for some extra guidance, we have a full Sleep Guide that takes you on a 7-day journey to better sleep. It covers food, exercise, and the perfect pre-bed routines - and it’s completely free!
