Journaling reduces bedtime worry and stress, increases sleep time, and improves sleep quality. Focusing on positive events, like the best part of your day or 5 things you’re grateful for, may help you sleep longer and better, according to research. Stressing or worrying at bedtime can stop your body from winding down. Positive journaling can redirect your mind. Journaling regularly can also become a soothing part of your bedtime routine and could help you fall asleep more easily. Ready to try it for yourself?
USE A JOURNAL THAT BEGS TO BE FILLED
For me, it's a book with crisp white pages, no lines, and a beautiful colored cover that displays a quote I love. You may already own a journal that fits this description, or it could be something completely different. Choose a book that makes you want to write in it and grab your favorite pen.
GET WHAT'S IN YOUR HEAD DOWN ON THE PAGE
Don't worry about how it looks, or fixing your mistakes, or censoring yourself. Just write. On nights when nothing is bothering you, but you still can't sleep, try listing all the things you're grateful for, or writing about the best part of your day. Falling asleep with happy thoughts in your head is a wonderful way to fall asleep!
END ON A POSITIVE NOTE
No matter what you're writing about, always end your journaling with a positive thought. It might be something like, "Work can be so frustrating, but I'm grateful to have a job so close to home." You might need to force the positive jargon some nights, but do it anyway. Look for the lesson in what you just wrote, and write it down at the end of the page.
We can't always control what happens to us, but we can control how we react to it, and that reaction will play a huge role in how peaceful or restless our sleep will be that night.