With the new year comes new intentions, goals, and habits. Resolve to start the year with kindness for yourself and those around you. Make it a habit to express your gratitude for the present moment every day and try to experience everything new. The new year brings opportunity to let go of the past with acceptance and move on, embracing change and growth. Remember that the only constant in life is change.
Accept what is and have faith in the future. Love the present moment. Give without expectations and hold your goals steady and certain in your mind.
It is equally as important to also remember that you deserve rest and relaxation. Work hard and believe in yourself, but don’t overwork yourself. Your value isn’t linked with your productivity. Rest is an essential part of healing and self-growth.
There is an abundance of prior research demonstrating that self-affirming individuals have higher self-esteem and self-actualization, amongst so many other health benefits. Current research on the relationship of sleep quality and health related behaviors, published in the PLOS ONE scientific journal, also suggests that improving self-actualization can also promote improvement in sleep quality.
In this study, health related behaviors showed to be significant predictors of sleep quality – specifically levels of self-actualization and stress management, both which can be increased through self-affirmation and meditation.
Another study by Killgore and Kahn-Greene on sleep deprivation and emotional intelligence confirms that poor sleep quality is linked to poor intrapersonal functioning (including reduced self-actualization, self-regard, and sense of independence), implying one with lower self-esteem is more likely to have sleep problems.
Stress is another factor that greatly affects sleep quality. The initial study concluded that some of the stress young adults experience commonly derives from intrapersonal functioning and interpersonal support problems. Fortunately, past research has shown that self-affirmation can actually lead to more commitment, closeness, and satisfaction in relationships (discussed in a previous newsletter article on affirmations and relationships).
Because of all of these findings, I encourage you to prioritize quality sleep by cultivating:
- self-affirmation
- a positive attitude
- good interpersonal relationships
- effective stress management techniques
Check out the Selfpause app if you’re interested in affirmations to help you foster personal confidence and self-compassion. There is also a whole category of affirmations specifically for sleep, to help you unwind, relax, and prepare for bed – or you can use the app to write and record your own affirmations and meditations!
