Sleep Hygiene and Journaling: A Simple Routine for Better Rest
We have all experienced it. You feel exhausted throughout the day, yearning for your bed. Yet, the moment your head hits the pillow, your mind comes alive. Thoughts race, worries about tomorrow surface, and suddenly, sleep feels impossible.
In the UK, sleep issues are becoming increasingly common. According to recent data, a significant portion of the population struggles to get the recommended seven to nine hours of rest. While many turn to supplements or medication, the solution often lies in behavioural changes known as sleep hygiene.
One of the most effective, yet underutilised, tools for improving sleep hygiene is journaling. This article explores the connection between writing and resting, offering practical advice on how to incorporate journaling into your nightly routine to optimise your sleep environment and calm a busy mind.
Understanding Sleep Hygiene
Before delving into journaling, it is essential to understand what sleep hygiene actually means. It does not refer to cleanliness in the traditional sense. Rather, sleep hygiene is a term used by health professionals to describe the habits and practices that are conducive to sleeping well on a regular basis.
Good sleep hygiene involves both your environment and your behaviour. This includes maintaining a consistent sleep schedule, ensuring your bedroom is quiet and dark, and managing your intake of caffeine and alcohol. For a comprehensive overview of these basics, the NHS guide on how to get to sleep offers excellent foundational advice.
However, even with a perfect bedroom setup, mental arousal can keep you awake. This is where the psychological aspect of sleep hygiene comes into play, and where journaling becomes a powerful ally.
The Psychology of Bedtime Anxiety
Why does our brain decide to worry exactly when we want to sleep? During the day, we are often distracted by work, social interactions, and technology. Bedtime is often the first quiet moment we have to process the day’s events. Consequently, unaddressed stress and anxiety flood in.
This state is known as cognitive arousal. If you suffer from this, you might benefit from reading more about managing nighttime anxiety. The brain struggles to switch off because it is trying to ensure you do not forget important tasks or unresolved emotions. By keeping these thoughts active in your working memory, your brain prevents the relaxation necessary for sleep.
How Journaling Aids Sleep: The Science of ‘Offloading’
Journaling acts as a method of cognitive offloading. By writing your thoughts down, you are essentially telling your brain, “It is safe to let go of this now; it is recorded.”
Research supports this. A study cited by PubMed and various psychological journals suggests that writing down a to-do list for the days ahead can help people fall asleep significantly faster than writing about tasks they have already completed. The act of planning helps to settle the mind.
Benefits of Nightly Journaling
- Reduced Sleep Latency: The time it takes to fall asleep decreases as mental clutter is cleared.
- Lower Stress Levels: Expressing emotions on paper can lower cortisol levels.
- Improved Mood: Focusing on positive aspects of the day can shift your mindset before sleep.
- Pattern Recognition: Over time, you can identify triggers that disrupt your rest by reviewing your sleep tracking notes.
Types of Journaling for Better Sleep
Not all journaling techniques are created equal when it comes to sleep hygiene. Depending on what keeps you awake, you might choose different approaches. It is important to find a method that suits your personal needs.
1. The ‘To-Do’ List (Constructive Worrying)
If your mind races with tasks for the next day, this is the best method for you. Spend five minutes writing a bulleted list of what you need to achieve tomorrow. Be specific. Instead of writing “Work,” write “Email Sarah regarding the project timeline.”
This signals to your brain that the task is organised and does not need to be rehearsed in your mind while you try to sleep. For more on structuring your day, visit our guide on productivity and rest.
2. Gratitude Journaling
If you find yourself ruminating on negative events or embarrassments, gratitude journaling can shift your focus. Simply list three things that went well today. They can be minor, such as a good cup of tea or a pleasant walk.
According to The Mental Health Foundation, focusing on positive experiences can improve overall mental wellbeing, which is intrinsically linked to sleep quality.
3. The ‘Brain Dump’
Sometimes, thoughts are not tasks or specific worries; they are just noise. A ‘brain dump’ involves writing continuously for a set time (e.g., 5 minutes) without worrying about grammar or structure. You simply get the chaos out of your head. This can be particularly helpful if you are dealing with emotional regulation issues.
Creating Your Bedtime Journaling Ritual
To make journaling an effective part of your sleep hygiene, consistency is key. You need to signal to your body that this activity is a precursor to sleep.
Step 1: Timing is Everything
Do not journal whilst in bed. The bed should be reserved for sleep and intimacy only. This strengthens the psychological association between your bed and rest. Aim to journal 1-2 hours before you plan to sleep. This allows you to process the thoughts and then have a “buffer zone” of relaxation before getting into bed.
Step 2: Go Analogue
In our digital age, it is tempting to use a note-taking app on your phone. However, this is detrimental to sleep hygiene. Mobile phones emit blue light, which suppresses melatonin, the hormone that regulates your sleep-wake cycle.
Always use a physical notebook and pen. The tactile sensation of writing on paper can also be grounding. For more on the dangers of screens, read about the impact of blue light on circadian rhythms.
Step 3: Set the Scene
Create a calming environment for your writing practice. Dim the lights to prepare your body clock for sleep. You might find it helpful to sip on a herbal tea, such as camomile or valerian root. Information on sleep-friendly beverages can be found via the British Dietetic Association.
Integrating Journaling with Other Hygiene Habits
Journaling is powerful, but it works best when combined with other solid sleep hygiene practices. It should be one cog in the machine of your nightly routine.
Physical Comfort
Ensure your bedroom is cool, dark, and quiet. The ideal temperature for sleep is around 16-18°C. If noise is an issue, consider earplugs. The The Sleep Charity provides extensive advice on creating the perfect sleep sanctuary.
Dietary Considerations
Avoid heavy meals, caffeine, and alcohol close to bedtime. While alcohol might help you fall asleep, it significantly reduces the quality of your sleep later in the night. Learn more about nutrition for better sleep to support your physical health.
Relaxation Techniques
After you have finished journaling, engage in a relaxation technique to bridge the gap between writing and sleeping. This could be deep breathing, progressive muscle relaxation, or reading a fiction book. Avoid non-fiction or self-help books that might stimulate your brain into “work mode.”
Troubleshooting: When Journaling Makes You Anxious
For some, writing about worries can initially make them feel more acute. If you find that journaling increases your anxiety, try the following:
- Limit the Time: Set a strict timer for 5 or 10 minutes.
- End on a Positive: Always finish your entry with one thing you are looking forward to.
- Change the Medium: If writing feels like work, try sketching or mind-mapping.
If anxiety persists and severely impacts your sleep, it may be time to consult a professional. You can read about insomnia symptoms and causes to see if you require medical intervention.
When to Seek Professional Help
While sleep hygiene and journaling are effective for many, they are not a cure for clinical sleep disorders. If you have been struggling with sleep for more than a month, or if your lack of sleep is affecting your daily life, you should consult your GP.
Organisations such as the Royal College of Psychiatrists offer resources and can guide you towards cognitive behavioural therapy for insomnia (CBT-i), which is the gold standard treatment for chronic sleep issues.
The Bottom Line
Sleep hygiene is about more than just a comfortable mattress; it is about managing the internal environment of your mind. Journaling offers a simple, cost-effective, and scientifically supported method to declutter your thoughts and signal to your brain that the day is done.
By incorporating a “worry list” or gratitude practice into your evening routine, using pen and paper, and respecting the boundaries of your sleep environment, you can pave the way for a more restorative night’s rest. Prioritise your sleep tonight, and your future self will thank you.
For further reading on maintaining a healthy lifestyle, explore our articles on stress management strategies and mindfulness for beginners.
