10 Beautiful Ways to Wake Up Happy – A Nightly Ritual

We all want to wake up in the morning feeling happy, content and refreshed. However many people report not getting this satisfaction when they wake from sleep. When we wake up groggy and grumpy, it can throw our whole day out, leaving us just wanting to return to our beds and hide under the covers to binge watch Netflix!

If you are over waking up groggy & grumpy, and want more out of your mornings, yet are not sure why you are feeling this way in the mornings; have a look at your nightly ritual. Just like anything, preparation is key in getting what you want. So developing a ritual at night can really help set yourself up for a good night sleep.

Nightly Sleep - The Gratitude Butterfly



  1. Eat a light meal for dinner. – In Ayurveda your digestive fire is called Agni, which translates to ‘Little Sun’, and it is said to mimic the suns cycle. At night it is at its weakest and has a big period of having a low impact on digesting your food. When we put a big heavy meal into our bodies at night, our digestive fire is low, and takes our bodies/minds a lot more energy to digestive this meal, taking away from having a deep peaceful sleep. So having a light meal 2-3 hours before you go to sleep is a great way to help improve your sleep; leaving you to wake up refreshed in the morning.


  1. Have a soothing drink. – Having a calming drink like Chamomile tea or Brami Tulsi tea one hour before bed is a great way to calm down your mind and body. A big thing that stops people from getting a good night sleep is that their mind is racing. Do you ever lie awake at night, willing yourself to go to fall asleep, but your mind won’t shut off? Having a tea like Brami Tulsi is a great way to calm this down, as it has a special affinity for the brain and mind.


  1. Wash your face. – Unless you have just had a shower and are about to jump straight into bed, then your face will probably have sweat and grime from the day on it. If you do not wash this off, you will be laying in this grime all through the night. Gross! Not only can this clog your pores and bring toxins into your body (especially if you are going to sleep with makeup on), you will be sharing this grime with your pillow. Now most of us do not change/wash our pillow slips every day; so you can imagine the build-up of even just a weeks’ worth of dirt and sweat in your pillows fibres that you are sleeping on for your “beauty sleep” on each night.


  1. Write out what you were thankful for today. – Daily Gratitude is so important, not just for our sleep, but in our daily life too. Gratitude is one of the fastest ways to bring happiness into our lives every day. When you are thankful, you are creating peace with the world around you, which in turn, helps you when you go to sleep, as it helps to melt away your stress and worries. For some great gratitude inspiration check out here.


  1. Say affirmations – Affirmations are short, powerful statements that you say to help you to consciously create your life in the positive way you desire. Here are my top favourites I say before bed.

My essential nature is perfect and faultless. It is to this nature that I return.

– I have done my best for today and I am thankful.

– I close this day with pure joy and love. I now drift into a peaceful sleep.

– I am connected to an unlimited source of abundance.

– I live in the moment, and am grateful for all my life experiences. All of them.


  1. Light stretching. – Doing some light stretching or calming yoga before bed, is another great way to calm down the mind and get the body ready for a good nights sleep. There are many different stretches you can do, it is all about finding the ones that you enjoy.


  1. Turn off all technology. – You should turn off all devices at least 1 hour before bed. There is so much information about why we should turn off all deceives before bed; so here is a quick low down. Devices such as televisions, computers, tablet PCs and smart phones etc . are all emitting a blue light which can reduce the production of melatonin (our natural sleeping hormone) at night. This then causes increased  nightly sleeping difficulties and more daytime drowsiness. Using devices before bed can also cause the mind to become more awake and alert, which is definitely not what we want when we are trying to go to sleep! Instead, try reading a book, or using an adult colouring book, or even meditating before you turn off the light.

         (NIGHTLY TIP: Leave your phone on the other side of your room, and NEVER under your pillow! They will help lower your exposure to the phones radiation waves, and if you have an alarm on your phone, you will literally have to get out of bed to turn it off! )


  1. Get comfy. – You spend between 6-9 hours in your bed every night. That is an average of 56 hours a week, just sleeping in bed! So you want to make this space as cosy and comforting as you can. Investing in a good mattress s is always a good idea – as this is where you spend so many hours of your life. However if you cannot financially afford a new mattress at the moment, there are many other ways to create a beautiful sleeping space. Things like gentle lighting, fresh air and cosy sheets is a great way to start.


  1. Be in-tune with nature. – I love having fresh flowers in my room and an air purifying plant is also amazing (in looks and action). Before bed, I like to ground myself with a head massage and a foot rub. I also visualize myself grounding down to the earth, just like how a tree plants its roots firmly and deeply into the ground.


  1. Have something to look forward to. – A few years ago, I found that I was pro-longing going to sleep, because I was not looking forward to tomorrow. So I would stay awake, reading or on my phone etc, willing that this day would not end. Obviously the next day always came, but I was always groggy, grumpy and sporting some major eye bags (and no, they weren’t Chanel! hehe). Then I decided enough was enough. I was only hurting myself by this process, so I decided to change my attitude towards my mornings. So I started to create a beautiful morning routine that would make me wake up excited and ready to go. Having little things to look forward to each morning, made a huge change in my attitude to going to sleep at night. Now I wake up every morning with a smile on my face, ready to charge the day with love and gratitude in my heart and mind. – For a beautiful morning routine check out our article ‘A Beautiful Morning Routine’.


Sleep is the best meditation

– Dalai Lama


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The Gratitude Butterfly
About me

Em is an Ayurvedic Practitioner, Reiki Master, Blogger, Writer, Speaker and Positive Living Guru. Em is passionate about inspiring people to live their life to their highest potential with a foundation in Happiness, Health and Gratitude. Join her beautiful GratiDude tribe for daily tips and inspiration. Her mission is to inspire people all over the world to live a life that is overflowing with Love, Wellbeing and Gratitude.


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Kandja Sylla
Reply September 2, 2016

These are great tips! I am going to try doing affirmations before I go to bed and though it will be hard, will try turning off technology too. Your tips are all on point for me not to be cranky or groggy in the morning. Keep on posting Em!xx


Reply September 6, 2016

Great article, do you know the 5 minutes journal? It's a pretty journal for daily gratitude and affirmations journaling you will like it! The people behind it are famous enterpreneurs in the same gratitude mindset ♡

Rhonda Swan
Reply September 7, 2016

Great tips, lovely lady! Keep up the great work and live unstoppable.

Relax Massage
Reply January 8, 2018

Thanks for posting this fantastic article. I'm a long time reader however I've never been compelled to
leave a comment. I've bookmarked your website and shared
this on Twitter. Thanks again for a great post!

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