Journaling Before Bed – A Key to Better Sleep

journaling - 2 journals stacked on each other with a pink and purple pencil

We have been speaking with so many adults over the past few years. They have had trouble falling asleep and they have had trouble staying asleep. We have shared our tips for better sleep using your five senses, and we have some great tips to help you through the COVID re-entry anxiety . One of our top tips in that article is to put pen to paper and try journaling before bed. Keep a journal beside the bed and  write your thoughts, to do lists, worry lists etc before bed – and then close the book on them. You don’t have to share this with anyone! If you wake in the night and your mind is racing, or you are trying to remind yourself of something for the next day – scribble it down and look at it in the morning. We reached out to Lisa Napper, ND and asked her to tell us more about journaling and what she calls a “brain dump”.   

What is a brain dump?

This is a specific journaling activity in which the goal is to just clear your mind. There are no real rules to it other than to just let your thoughts flow without any judgment. You may find it helpful to write a prompt at the top of the page like “I’m feeling ….” Or any other prominent thought you’ve been repeating. Let the words flow from there. Often it may be a little slow to start, but I find the thought flow usually takes over and before I know it I have written many pages.   

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What do I do with the information?

You can read back through it, although I almost never do. Just the process of doing the mind dump itself usually leaves me feeling much more peaceful. You may find it more therapeutic to rip up the papers you have just written and throw them out, or even burn them, symbolizing more of a release. 

When is the best time of day to do this?

Many people may find this useful in the evenings as part of their wind down routine. Of course if you are feeling anxious you may do this at any time of the day. 

Is there anything you want to add?

Many people think of journaling or mind dump activities as all or nothing. Meaning they have to do it daily to see the benefit. I don’t see this to be true. There may be times in your life when you need to journal daily and times when you need to only on occasion. There is no right or wrong way to use this helpful tool.   

10 Journaling Prompts

What did I like best about today?

What do I want to get done tomorrow?

I’m feeling…

I’m nervous about….

My life would be incomplete without…

I want to….

My favourite thing to do when I am feeling low is…

I am most grateful for…

Things that inspire me..

I want to learn….

Do you journal? Let us know!

“Being a Naturopathic Doctor allows me to combine my passion for Natural Medicine, my problem solving skills and my desire to help people make positive changes. My main goal is to educate and inspire you so you can feel better and be better.” Dr Lisa Knapper can be contacted through her website:  https://www.drlisaknappernd.com 

Intagram: @dr.lisaknapper.nd 

Facebook: LisaKnapperNd 

Sleep Consultant Jamie Contarini
Sleep Consultant Jamie Contarini
Jamie is a certified Family Sleep Institute Sleep Consultant with Good Night Sleep Site and Team Manager. Proud Mama of two. Jamie realized that her interest in helping change some of her son’s sleep habits actually turned into a passion and she happily joined the Good Night team with her mission being to help families succeed as she did.

 When she is not working, Jamie enjoys family time with her husband, sons and golden retriever.

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