Writing Bedside: Sleep-Inducing Ideas to Journal about Before Hitting the Sack

Want a better night’s sleep? Forget the sleeping pills. Turn to your journal instead. According to research, journaling can be the perfect pre-bedtime ritual to lull you into dreamland and help you sleep better and longer. Of course, what you write about affects your state of relaxation when you turn out the light. Criticizing yourself or scribbling down thoughts that make you anxious likely won’t bring on the Zs, but journaling about something positive or calming just might. Try these ideas, and make getting a good night’s sleep as simple as writing bedside.  

Worries

Got a heavy load on your mind? Don’t take it bed. If worries overwhelm you at night, put them to rest in your journal. Nothing will get solved overnight anyway, so there’s no sense stewing about your troubles or trying to solve them at bedtime. Instead, jot your concerns on paper, where they’ll be there to deal with tomorrow.

Spirituality

There’s no better time to write about your inner spirit than at night. Fill a page with thanks, praise, or just about anything related to spirituality–a favorite spot in nature where you like to meditate, a Bible verse that speaks to you, or a heartfelt prayer. Let the peace of your higher power fill your mind and soul and prepare you for rest.

A Positive Experience

When something happens that makes you feel good, writing about it can soothe your mind. Think of an experience that put a smile on your face, then relive it on paper by describing the details and the impact it had. Journaling about a positive event will redirect any negative thoughts you have at bedtime to feelings of comfort and peace.

Your Goals

Do you have a list of tasks you want to accomplish or desires you hope to fulfill? Write them down. Even if you feel satisfied with where you’re at goal-wise, writing a list of things to do for tomorrow, the week, or the month helps you end the day with a sense of closure and purpose–and offers a fresh start come morning.

Calming Affirmations

Writing down words of encouragement has therapeutic and calming benefits. Focus on your strengths and power to overcome difficulties, or write about accomplishments you’ve made in handling personal challenges. For insomnia sufferers, short passages that boost confidence and self-worth work well to help you nod off.

Bedtime can be the ideal time to journal and set you in the mood for good slumber. Choose a sleep-inducing topic and write your way to dreamland.