Research has found that people who practice gratitude consistently sleep better, have lower blood pressure, exercise more, have fewer aches and pains, and feel more alert, optimistic and alive. Socially speaking, grateful people are more outgoing, and they’re less likely to feel lonely or isolated. Feeling grateful, especially when you’re dealing with life’s challenges, takes effort. Here are some ways to cultivate your sense of gratitude: Keep a gratitude journal, write thank-you notes, live more mindfully and practice meditation. Cultivating gratitude takes time and practice, but the longer you do it, the more physical and psychological benefits you may see.