Rewiring Your Brain for the Better
If you feel as though your immunity and quality of sleep could use a reboot, the simple practice of gratitude may be just what you need. The neuroscience of gratitude is an exciting area of research that has uncovered some surprising facts about how the practice leads to long-term positive changes linked to mood, resiliency, and overall health. Not only can thankfulness make us happier, but it also has a measurable healing effect on the body — including boosting immunity and better sleep. If you would like to reap the benefits of this easy yet powerful practice, continue reading to learn more about the science-backed benefits, tips for how to begin, and additional herbal support so that you can cultivate more vitality into your life.
The Science of Gratitude
More than just a positive feeling, practicing gratitude triggers a complex cascade of cognitive, biochemical, and emotional events within the body that activate key regions of the brain — such as the prefrontal cortex, anterior cingulate cortex, ventral striatum, and the insula. These are involved in emotional awareness, decision making, reward circuits, and feelings of happiness and contentment.1 Gratitude also impacts the right anterior superior temporal cortex, which is responsible for memory, emotion, autonomic function, and reward-oriented functions.2
Diving a bit deeper, research has also shown that gratitude affects us at a neurobiological level as it regulates our sympathetic nervous system, which is involved in feelings of anxiety and fight or flight, while also impacting us on a psychological level by reigning in negative ruminations and replacing it with positive thinking and awareness.4
What’s more, feelings of gratitude activate the limbic system of the brain, including the hippocampus and amygdala, which are associated with regulating memory, bodily processes, and emotions.4 The hypothalamus is also part of this system and involved in reward pathways that boost the release of feel-good serotonin and dopamine to boost motivation and mood.2
Additionally, gratitude impacts the very structure of your brain. Studies have found that those with greater levels of gratitude also have more gray matter volume3 — the part of the brain that is involved in voluntary movement, perception, speech, learning, and cognitive function. Along with these changes, gratitude promotes positive shifts in your neural structure that boost happiness and contentment, trigger feel-good neurotransmitters, and support immune regulation — making it a simple, free, and accessible way to cultivate whole-body wellness.2
In fact, several studies have found that those who scored higher for gratitude traits have more robust health and fewer headaches, digestive problems, dizziness, infections, and sleep problems. Researchers believe this is because gratitude helps to ease the threat cascade of biochemical processes involved with the amygdala region of the brain and lowers cellular inflammatory responses.5 Moreover, expressing gratitude and exercising simple acts of kindness energizes the hypothalamus, which is involved in the regulation of sleep. This, in turn, helps us to have more regenerative rest that encourages brighter mornings.4
Cultivating Thankfulness: A Few Simple Methods
If you would like to bring more gratitude into your life and reap the benefits, here are several easy ways to begin:
Journaling. Quick, easy, and fun — taking a few minutes at the end of the day to write down three things you are grateful for is a surprisingly powerful practice. Write as much detail as possible for the greatest effect. If you are grateful for a relationship or person, make sure to express this to them in person, over text, or in a short handwritten note to share the good feelings.
Mapping. If you are drawn to visual exercises, try gratitude mapping. Pick something you are grateful for and write it down in a circle. Then draw a connecting line and fill in more detail along the line about why you are thankful for it. Repeat this process with different areas of gratitude in your life with a new circle that’s connected to previous lines to map the overarching theme of thankfulness.
Gratitude Jar. This is a wonderful activity for the entire family. Simply write down what you are grateful for on a slip of paper and place it in the jar. At the end of the week or month, read through the slips to help remind you of all the positive aspects in your life.
Forest Bathing. The next time you hit the trail or are out in nature, make a point to slow down, breathe deeply, and look around you. Observe the beauty, textures, colors, and sounds. Consider it a walking silent meditation where you notice and truly appreciate and give thanks for your surroundings. See this post for more details.
How Gratitude and Herbal Remedies Work Together for Immunity, Sleep, and Wellbeing
Pairing herbal remedies with daily gratitude practices creates a powerful, whole-person approach to immunity, sleep, and overall well-being. Many herbs that support immune balance and restorative sleep also help calm the nervous system — and gratitude works similarly by lowering stress hormones, improving mood, and supporting a healthier immune response. When you combine the two, it reinforces the body’s natural rhythms of rest and repair. This mind–body synergy can lead to deeper sleep, greater resilience to stress and illness, and a more grounded sense of wellbeing that supports healing.
My favorite natural remedies for this purpose are included in our Travel Pack and Sleep Blend. When it comes to staying healthy and happy, these remedies are true everyday essentials.
Travel Pack. Our All-Purpose Salve is a must-have for home and travel. Formulated with herbs known for their antibacterial and antifungal properties, it can be applied inside the nose as a preventative to avoid catching the latest bug making the rounds. It is also indispensable for cuts, stings, burns, and rashes. Elderberry Tincture supports immunity and the body’s natural response to seasonal threats, while offering targeted support for respiratory health. It is usually well-tolerated by those with autoimmune conditions as well. My go-to remedy during cold and flu season, travel, or crowded environments, our Usnea Tincture is a powerful herbal ally can be sprayed on the back of the throat to help guard against contagious illness or applied topically to support healing, making it a simple yet potent way to stay healthy wherever life takes you. Purchase my Travel Pack bundle here.
“The Usnea tincture has become a daily staple in our household too. Just recently I felt a light cold coming on and increased the use of Usnea tincture from 2 to 3 times a day (+ Elderberry twice a day), which helped to keep the cold away – I was SO grateful!” -Tina B.
Next is our Sleep Blend. A deeply calming herbal formula, it is designed to help you fall asleep faster, stay asleep longer, and wake feeling truly refreshed. Valerian root works to boost GABA, which helps to ease anxiety, quiet restless thoughts, reduce nighttime waking, and addresses sleep challenges often linked to menopause. Hops naturally enhances valerian’s effects, promoting deeper, longer sleep while gently lowering body temperature to help the body fully relax. Chamomile soothes the nervous system and tired muscles, helping the body release tension, while passion flower calms anxiety, improves sleep quality, and supports emotional balance during times of stress, hormonal shifts, or mental overactivity. These botanicals create a powerful yet gentle blend that supports truly restful, uninterrupted sleep — naturally. Purchase here.
“This stuff is great! My sleep quality is way better and I actually feel rested.” Bert L.
A healthy body, a calm mind, and a grateful heart go hand-in-hand. Make these essential remedies part of your daily wellness ritual today and experience the difference. Tap here to learn more about these and many other gold-standard remedies at Nicole’s Apothecary.
FAQ: Gratitude, Immunity, Sleep, and Herbal Support
How does practicing gratitude improve health?
Gratitude triggers positive changes in the brain and body by lowering stress hormones, reducing inflammation, and promoting healthier immune responses. It also supports restorative sleep by energizing the hypothalamus, which helps regulate sleep cycles.
Can gratitude really boost my immune system?
Yes! Studies show that gratitude can reduce susceptibility to common illnesses, decrease headaches, and support digestion, while also strengthening your body’s natural defenses. Pairing gratitude with herbal remedies enhances these effects.
Which herbs complement a gratitude practice for better health?
Herbs that support immune function, calm the nervous system, and encourage deep sleep work best. Key examples include:
Elderberry Tincture – boosts immunity and respiratory health.
Usnea Tincture – helps protect against contagious illness, especially in crowded environments.
All-Purpose Salve – soothes minor wounds, bites, and rashes while supporting the body’s natural defenses.
Sleep Blend – includes valerian root, hops, chamomile, and passion flower to promote deep, restorative sleep.
How often should I practice gratitude for maximum benefits?
Daily practice is most effective. Even just a few minutes a day of journaling, mapping, or using a gratitude jar can trigger measurable improvements in mood, immune function, and sleep quality.
Action Steps: Boost Immunity and Sleep with Gratitude + Herbs
Start a gratitude practice. Write down 3 things you’re thankful for each day, or create a gratitude jar for yourself and your family.
Incorporate herbal support. Combine the power of gratitude with Nicole’s Apothecary Travel Pack and Sleep Blend to boost immunity and encourage quality rest.
Pair with mindfulness. Practice deep breathing or a short meditation focusing on gratitude helps to amplify the calming and restorative effects of herbal remedies.
Create a wellness routine. Consistency is key — make gratitude practices and herbal support a part of your daily ritual.
Reflect. Review your gratitude notes weekly to reinforce positivity, boost mood, and track improvements in sleep and overall well-being.
Nicole Apelian
Nicole’s Apothecary Products in this Post
Sleep Blend Tincture
Travel Pack
References
- Fox, G., Kaplan, J., Damasio, H. & Damasio, A. (2015). Neural correlates of gratitude. Frontiers in Psychology, 6, 149–154
- Zahn, R., Moll, J., Paiva, M., Garrido, G., Krueger, F. & Huey, E. (2008). The neural basis of human social values: Evidence from functional MRI. Cerebral Cortex, 19(2), 276–283. https://doi.org/10.1093/cercor/bhn080
- Fox, Glenn R et al. “Neural correlates of gratitude.” Frontiers in psychology, vol. 6 1491. 30 Sep. 2015, doi:10.3389/fpsyg.2015.01491
- “Does Gratitude Rewire Your Brain?” American Brain Foundation, November 26, 2025. https://www.americanbrainfoundation.org/does-gratitude-rewire-your-brainHazlett, L., Moieni, M., Irwin, M., Haltom, K., Jevtic, I., Meyer, M., Breen, E., Cole, S. & Eisenberger, N. (2021). Exploring neural mechanisms of the health benefits of gratitude in women: A randomized controlled trial. Brain, Behavior, and Immunity, 95, 444–453. https://doi.org/10.1016/j.bbi.2021.04.019
