Credits: Social Media
I started journaling and noticed an immediate improvement in my sleeping pattern
Keeping a diary or jotting down a quick rundown of your day may be the life hack you need to get your sleeping pattern in order.
Among the various lifestyle benefits I’ve enjoyed in my first few weeks of journaling, improved sleep is undoubtedly the most valued.
How journaling changed my sleeping pattern
At the beginning of 2024 I tasked myself with one simple resolution: to start journalling.
As someone who struggles to recall what I had for dinner the night before, I felt that embarking on a mission to keep a brief note of everything I’d been up into the day gone by could be an effective way to help me keep track of what’s going on in my life.
And while we’re still fairly early on in the year, the most immediate and noticeable difference I have encountered in comparison to my pre-journal life is the positive effect the ten-minute activity has had on my sleep.
Rather than mindlessly flick through a couple of hundred TikTok videos or doomscroll on Twitter, my evening dopamine hit has been replaced by a less attention-span seeping activity, in which I simply take a few moments to retrace my steps for the day, noting down the everyday happenings and the rare interesting moments I encounter on a daily basis. I now find that my mind is more settled as I settle in for the night, meaning I drift off quicker and am generally less likely to wake up through the night.
Given that I have long since struggled with getting to and staying asleep, this has been a massively welcome change of pace – and makes it easier for me to get up in the mornings.
Now, you can take whatever creative direction you like with your journal.
Mine is rather boring, in that it is mostly a matter-of-fact rundown of the day, with the odd opinion or observation thrown in. But, if you’d rather make yours more feelings-based or personal, that’s completely up to you.
The main thing is that you take the time to close down the apps, put your phone to the side, and make the activity of journaling your last of the day – so that you can clear your head and begin to think about tomorrow.
Experts agree about journaling before bed
If you’re struggling to shut your eyes once you settle down for the evening, journaling really could help you get some shut-eye – don’t just take my word for it.
According to research curated by nighttime experts Amerisleep, writing down your worries, problems or to-do list tasks before bed can help reduce your ‘sleep onset latency’, aka, the amount of time it takes you to drift off.
Writing about your past day, or days to come, can improve mental clarity, says Amerisleep, thus increasing your chances of having a deep, uninterrupted sleep cycle.
Budding journalers should note that it is generally advised as best practice to try to stray from writing overly negative thoughts moments before you try to sleep, so as to not leave yourself lying awake with worry for hours on end.
Instead, try your best to be positive and hopeful in your evening journal notes, so as to best reflect the sleep you wish to have.
