Are racing thoughts, random worries, or runaway to-do lists keeping you up at night? If so, journaling may help. Here are 20 journaling prompts to help you sleep better and find peace of mind.
You’re lying in bed at night, physically, mentally, and emotionally exhausted, but you can’t fall asleep.
You even followed a good sleep hygiene routine, got your morning light, ate enough protein, worked out hard, and drank some herbal tea before bed.
But you just can’t shut down your brain. Sure, you’ll fall asleep eventually, but wouldn’t it be nice to fall asleep faster?
Enter nighttime journaling, a deceptively simple yet effective practice to help you clear your mind clutter, find your center, and drift off to sleep faster.
Want to start tonight?! Then check out these 25 nighttime journaling prompts for sleep and greater peace of mind.
How Journaling Can Help You Sleep
How can writing your thoughts down help you sleep?
For many people, worry, unfinished business, and stress are what keep them up at night. The act of physically writing these things down on paper can help signal the brain to stop the merry-go-round thinking and switch to relaxation mode.
Journaling is also a form of mindfulness, a practice well-documented for its calming, centering, and sleep-inducing effects.
Several studies have demonstrated the positive effects of journaling on sleep.
A 2018 study published in the Journal of Experimental Psychology found that college students who journaled a to-do list for five minutes before bed experienced faster sleep latency (time to sleep) than those who wrote about completed tasks.
Another study found that expressive writing, the practice of writing dramatically and freely without constraints, helped improve various aspects of sleep and reduce sleeplessness.
Other research suggests that gratitude journaling and other types of journaling practices can help lower anxiety, reduce stress, and improve optimism and overall mental well-being, all of which can improve sleep quality.
The takeaway is that journaling helps us transfer our thoughts from brain to paper, all while creating a more mindful, relaxing approach to bedtime.
How To Get Started Journaling For Sleep
Some of the best things about journaling is it’s so easy to get started, it’s practically free, and nearly anyone can do it.
So, how exactly do you get started (especially if you’re new and feeling awkward about this)?
Some people can pick up a journal and know exactly what to write every night, for the rest of their lives. For the rest of us, including those who feel awkward about the process, we turn to journaling prompts.
25 Journaling Prompts to Help with Sleep and Restless Thoughts
These 25 prompts are designed to help you put your brain to bed by emptying it of runaway to-do lists, negative thoughts, and unprocessed experiences from the day, while encouraging mindfulness, self-compassion, optimism, and a clear, relaxed state of mind.
Simply pick a prompt, write it down, and get busy answering it in your own words without over-thinking or judgement.
Ready to get started? Let’s go.
Read more: 5 Gentle Herbs To Help You Sleep
25 Journaling Prompts For Sleep And Peace Of Mind
- What am I most proud of accomplishing today, and why?
- What didn’t I handle so well today, and how could I do better in the future?
- What do I need to get done tomorrow, this week, next week, etc. (write it down, to-do-list style)?
- Who do I want to be, who am I in the process of becoming, and what am I doing to realize my highest self and aspirations.
- What are five things I’m grateful for right now?
- What challenged me today that I was able to overcome?
- Did fear or worry interfere with my day? If so, what tools and resources do I need to help overcome that tomorrow and in the future?
- What made me laugh and brought me joy today?
- What do I wish I could change about today (if anything)?
- Did I experience strong positive or negative emotions today? What triggered those? (no judgments or over-thinking, just write it down)
- What is something I cannot control that I wish to release from my consciousness and life?
- If you’re feeling powerless, list 2-5 things you have power, autonomy, and control over right now.
- How did I use my gifts today to help others and myself?
- How can I use my gifts more to help myself and others tomorrow?
- What am I feeling afraid of today or in general? How can I replace that fear with a feeling of empowerment and optimism? What do I need to help me do this?
- List 3-5 random acts of kindness, small or large, you’d like to act on and how you’ll do that.
- What do I need help with right now at work or at home, and who or what can support me?
- Was anything or anyone zapping my energy and focus today? If so, why was that, and how can I change that?
- What are 5-10 things I love about myself and what I bring to the world?
- If you were to write a kind and encouraging letter to yourself 5, 10, or 20 years ago, what would you say?
- If you’re feeling discouraged, write down 5 things you’ve done, and you do really well in life (they can be big or small, it doesn’t matter).
- If you’re feeling grief, take a moment to sit in that pain, then write down your thoughts and feelings, letter-style to the person (living or not), situation, place, experience, etc., you’re grieving.
- Is there someone you wish to hold space for? If so, write down what you wish for them and why they are deserving.
- Write down what you wish for yourself tomorrow, next month, or next year, and why you are deserving. Optional: write down what you’ll do to get there.
- What did you observe in nature or in someone else that inspired you today?
If you’re unsure where to start, write down your to-do list for the next day, jot down a few gratitudes, or choose a prompt and write expressively without fear or judgment.
There’s no wrong way to journal; the point is to get your thoughts out on paper so your brain will let you rest.
Read more: Want to Sleep Deeper? A New Study Says Prioritize These Two Food Groups
Nighttime Journaling FAQs
Q: Should I use the same prompts every night?
A: That’s up to you. Some people find comfort using the same prompt or a set of prompts every night, while others mix it up. Try a few different ones and see how they feel. Likely, you’ll find some favorites and learn something new about yourself.
Q: How long should I journal?
A: Some research suggests that as little as five minutes of writing a to-do list is enough to move the needle. However, expressive writing may take longer, so give yourself 5-30 minutes, depending on your writing style.
Q: How long does nighttime journaling take to work?
A: It really depends on the person and what’s causing the sleeplessness. However, once you find the right prompts, you should feel much clearer in your mind quite quickly.
Remember, this is just one tool, of many, to help improve sleep hygiene, reduce worry and monkey-brain, and quiet the mind.
If you’re not getting the results you want, talk to your healthcare practitioner for individual recommendations.
Q: What’s the best time of night to journal?
A: Generally right before bed, but play around with the time to see what works best for you and your bedtime routine.
Keep your journal and a pen next to your bed to help make this a habit.
Q: Can I speak into my phone instead of writing, like an audio journal?
A: If that works better for you, yes. However, there are some benefits of physically writing, versus talking into devices, including less distraction, less blue light exposure before bed (which can interfere with sleep), and less EMF exposure.
However, if talking is your jam or you cannot physically write, then an audio journal is a great option. To help minimize distractions, put your phone on night mode and airplane mode.
Q: I feel awkward writing in a journal, like I’m afraid someone will read my most inner thoughts. What should I do?
A: This is totally normal and happens to most people, but it’s important to feel you can write expressively and freely. First and foremost, set a clear boundary with children, partners, spouses, and roommates that this is your personal journal, just for your eyes.
For extra security, consider buying a locking journal, keeping your journal hidden, or writing in a book that doesn’t look like a journal and storing it in a random spot, like your cookbooks above the stove.
Searching For More Natural Sleep Tips? We’ve Got You…
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We also have lots more tips from various sleep experts. Check them out, in:
- How To Increase Deep Sleep For Better Rest
- Bedtime Mocktail Series: Blueberry Bedtime Tea
- Should You Try Magnesium For Sleep?
- How to Create a Sleep Sanctuary: 6 Tips For a Good Night’s Sleep
- Sleep Tips from Founder of Hey, Sleepy Baby, Rachael Shepard-Ohta
Read more: How to Increase Deep Sleep for Better Rest
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