Journaling for Sleep: Jot Down These Things Before Bed for Better Zzzs

Despite being a crucial part of health and wellness, sleep can be a challenging thing to master. Even if you’re not struggling with a chronic condition such as sleep apnea or insomnia, there’s never a guarantee that you’re going to get the perfect night’s rest. Getting sunlight and exercise during the day, staying off of screens and devices while winding down and following a healthy nutrition plan can all help. But have you ever thought about journaling for sleep? Experts say it’s a recommended bedtime practice that can enhance the quality of your slumber. Here’s how you can benefit.

Journaling for sleep: the science-backed benefits

Writing in a journal is a form of self-expression with proven emotional and mental health benefits, according to research in Family Medicine and Community Health . This includes reducing anxiety, managing stress and easing depression.

“Writing about your thoughts and feelings helps offload the mental clutter that you have been building up throughout the day,” explains Suzette Bray , licensed psychotherapist and author at Suzette Bray LMFT. “It's kind of like emptying the trash bin on your computer. When you process your thoughts on paper, it can allow you to set them aside, leading to a calmer mind that's ready for sleep.”

Identifying and labeling feelings, Bray adds, can also reduce the intensity of negative emotions. This helps lower stress hormones like cortisol , making it easier to unwind.

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Journaling also helps organize your thoughts, adds Julia Forbes , certified sleep science coach at Sleep Advisor. When you write down your worries or plan for the next day, it can prevent racing thoughts that keep you from dozing off. As you calm your mind, your body and brain will have an easier time transitioning from a busy day to a relaxing night.

“Journaling is an outlet to help your brain process, sort and problem-solve events, challenges or emotions from the day,” says Angela Williams, LCSW , mindset coach and psychotherapist. “Your brain is a natural problem solver. When you carry your to-do list, worries and projects with you to sleep without processing of some sort, your subconscious will continue to do the work on your behalf. This can lead to nightmares, fight-or-flight response and disrupted sleep.”

Journaling for sleep: Your how-to guide

While there is no perfect science when it comes to journaling for sleep, there are strategies that can help you make the most of this tool.

1. Make journaling for sleep part of your routine

The best way to journal for sleep is to stay consistent and make it a regular part of your nightly routine. Not only will this help you stick to the habit, it'll also signal to your body and brain that it's time to rest. Aim to journal at the same time each night, ideally 15-30 minutes before bed, advises Bray. Stick to short journaling periods — the sweet spot is around 10-20 minutes — and keep your daily reflections as simple as possible to avoid becoming overly-alert.

2. Curate the right journaling environment

“Make your journaling space cozy and calm,” advises Bray. “Think dim lighting, a comfy chair and maybe some soft background music. Avoid bright screens and harsh lights. You really might consider this a paper and pencil activity rather than a screen-based activity. Low-tech is usually better before bed.”

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3. Focus on these topics when journaling for sleep

You have all of the privacy and freedom in the world when journaling. You can write anything that comes to mind, often referred to as a “brain dump.” One of the best things to focus on while journaling is gratitude and positive aspects of your life. T his helps you enter your sleep cycle with a positive mindset.

“You can approach journaling like you would a conversation with a friend or a therapist,” Williams says. “Untangle the ball of yarn that is your thoughts the best you can before bed to calm your mind and gain a sense of peace, clarity and relaxation.”

Not sure where to get started? Williams says to consider journaling about some of these topics:

• Things you accomplished that day
• Unfinished goals or things you hope to accomplish the following day
• Things you're grateful for
• What positively impacted you that day
• New insights or ideas, events, situations or challenges you want to process

Is journaling for sleep right for you?

For some people with a heightened nervous system, journaling can actually put you more on-edge by activating it further, cautions Cheryl Groskopf, LMFT, LPCC , anxiety, trauma and attachment therapist. “Pay attention to your body," she says. "If you notice [journaling] activates your anxiety, try changing the topic or consider a different bedtime routine. Make it a relaxing habit to help your brain wind down.”

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This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan .