Cultivating gratitude can boost well-being—and may help you sleep better.
By Jill Duman
Gratitude
is a fundamental component of most spiritual paths, and a growing body
of research suggests that it has important health implications, too,
including better sleep, fewer physical ailments, and a greater ability
to cope with stressful situations.
"Gratitude elevates, it energizes, it inspires, it transforms," says
Robert Emmons, a University of California, Davis, psychology professor
who has helped champion the study of gratitude as a factor in mental
and physical health. A series of studies he conducted in 2003 found that people who kept
weekly written records of gratitude slept longer, exercised more
frequently, had fewer health complaints, and generally felt better
about their lives when compared with those who were asked to record
only their complaints. In another study, he found that students who
wrote in gratitude journals felt more satisfied with their lives and
their school experience.
Practicing conscious gratitude has also been linked with positive
mental health. Todd Kashdan, associate professor of psychology at
Virginia's George Mason University, found that when veterans with
posttraumatic stress dis-order kept gratitude journals, they
experienced a greater sense of overall well-being in their lives.
"There are two parts of being grateful," Kashdan says. "One is
recognizing that someone benefited in some way, then mindfully seeing
the connection to yourself. You have to really be in the present to see
what's happening in your life, what's causing things to happen, and how
you fit into things bigger than yourself."
A gratitude practice is a natural companion to yoga, which "offers
numerous opportunities to reflect on all there is in one's life to be
grateful for," says Emmons. To begin consciously cultivating gratitude,
try considering what life would be like without a pleasure you now
enjoy, or think about who you are grateful for. A daily gratitude
journal can help you be more mindful of these things in your life. But
your gratitude practice doesn't have to be scripted: Simply taking time
on a regular basis to mentally note your blessings is a big step in the
right direction.
This article is from the Yoga Journal newsletter.