Do Sleeping Journals Work?
Noting your thoughts down in a journal or diary can be effective in managing your thought and feelings. This can also help you to recognise any negative actions and thoughts and act upon them in a more positive and orderly manner. Having the ability to handle your stress more positively will make it much easier to have a good night's sleep.
What is meant by sleep journaling?
Sleep journaling is the activity of listing your feelings and thoughts before you fall asleep. You should do this a few hours before you go to sleep to prevent disrupted sleep due to overthinking, stress and anxiety.
As long as you can exercise mindfulness and note down your feelings and thoughts then there is no right or wrong way in sleep journaling. However, if you are unsure of how to start then there are simple ways in which you can get into the habit of writing.
What do you write about in sleep journals?
Everyone's situations will differ from one another so it is crucial to focus on particular experiences and be as open as you can be. Putting your thoughts down in an orderly manner may be difficult so you could attempt to follow a writing prompt as this will help you to think critically, instead of randomly noting down your thoughts.
If you are still not clear on what to write then you can try the following ideas:
Make a to-do list
Making a to-do list can be perceived as time-consuming however it can come in handy when you have a lot on your mind and help with calming your troubled thoughts and clearing your head daily.
Compile a list of incomplete tasks to do for the next day, regardless of whether it's short or long. This will give you a definitive list of goals that need to be completed and also keep track of your progression, which will help with getting rid of your anxiety or easing the burden off your shoulders before getting into bed.
Express your concern and frustrations
You can vent out your daily worries, anger and frustrations in a healthy manner as these are all completely normal responses to life tensions. Keeping a journal is a great way to slowly calm yourself down and let go of anything that may be causing feelings such as anger, irritation, concern, anxiety or frustrations.
Jotting down your feelings can assist with making sense of them and help with clearing them out instead of bottling them up.
Keep a gratitude diary
On the other hand, you can note down things that make you happy or positive events or experiences. Reflection on the good, especially what makes you happy can put you into an optimistic mood and thus benefiting your emotional, mental, physical and psychological well-being as well as providing you with high-quality sleep.
Also, make sure to jot down the reason(s) why those positive states of affairs bring you content and joy. Extra positiveness can also help promote improved quality of sleep.
No matter how you wish to follow through with these writing prompts, just make sure you are journaling.
How does journaling help sleep?
As established, journaling is good for your mental well-being as it lets you handle your feelings and thoughts more productively. This is an important step to making sure you are getting adequate sleep.
If you are having difficulty sleeping or postponed sleep latency, then gradually take time to add up your emotions and thoughts to make it easier to go to sleep every night.
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