For as long as I can remember, I was never been a great sleeper. I'd wake up between 3 and 4 a.m. every night like clockwork and stress about things that happened the day before [1] or what could go wrong in the day ahead, as if any of us have any control over the future. My mind would swirl with these thoughts until I was so anxious that sleep eluded me completely. After years of operating on four hours of sleep a night, I knew I had to find a solution. So, instead of picking up my phone [2] and sifting through social media in the middle of the night, I decided to start putting every thought and emotion that invaded my mind onto paper [3] in a sleep journal.
Writing everything down helps me better process what I'm feeling, while providing some much-needed clarity.
I'm not the first person to adopt this strategy. Research has shown that journaling is highly effective at breaking cycles of sleeplessness [4] — especially in our 24/7 culture, which increasingly causes people to toss and turn, worrying about everything they need to accomplish. "The intention is to reflect and release so you can prepare for a peaceful sleep," Tara Rosegarten, LCSW, a psychotherapist in New York City, told POPSUGAR. "Often times it may be helpful to focus on what you are grateful for [5]. Even in the most chaotic of days there can always be a silver lining."
I've kept a journal by my bedside for over a year now and I have yet to miss a night of writing, even while travelling. It's become just as important in my nighttime ritual [6] as taking my makeup off before my head hits the pillow. I write down every thought that comes to mind, beginning with the things I'm most grateful for. Sometimes I pair that with a guided meditation [7].
In my experience, writing everything down helps me better process what I'm feeling [8], while providing some much-needed clarity. It has forced me to confront my emotions, both positive and troubling; think about what can be done to resolve those issues; and create a plan, before closing the book and placing it out of sight until the following day. It has transformed my sleep beyond measure. I've always been a futuristic thinker, but we all deserve to sleep soundly at the end of the day.
