Worrying and the inability to stop thinking is one of the most common reasons we struggle to fall asleep. Journaling before bed is a fantastic way to get all of those thoughts from the day out of your head and down on paper. Not only does it help to offload them and clear your mind it also helps to put your thoughts into perspective. You may be over thinking or stressing about something which didn’t go the way you intended and unintentionally you’ve allowed this to dominate your thoughts. There have been studies carried out relating to writing before sleep which have proven that people fall asleep faster, 9 minutes to be precise.
Journaling using these simple steps and prompts encourages you to pause for a few moments before sleep and put the day into perspective.
- Keep a journal or notebook by your bed
- Use these 4 questions prompts to reflect on your day
- What was the best part of my day
- What were the challenges
- What am I most grateful for
- How do I want to feel when I wake up in the morning?
- Commit to ending your day this way each night
These 4 question prompts encourage you to focus on both the good and the not so good parts of your day. Then spend a few moments reflecting on all the things you have to be grateful for that day, sometimes you have to look a bit harder for these but they’re always there, this really helps to achieve balance in your mind.
And finally, but most importantly setting a positive intention for how you want to feel when you wake up the next morning sends a clear message to your subconscious mind, and increases your chances of feeling how you want to when you wake up. You might want to set your goals for the next day if you need to clear those out of your mind also.
In the words of Wayne Dyer, ‘what you think about before you go to sleep is what your subconscious mind is going to marinade in throughout the night’. So do you want to marinade in stressful, worried or frantic thoughts, or do you want to marinade in a clear, calm, more balanced mind, with a clear intention for how you want to feel the next morning? I think I know the answer to that.
This practice doesn’t need to take any more than a few minutes before sleep. Commit to doing it every night no matter how tired you are (yes, I’ve been there) and I’m sure you will quickly start to feel the benefits.