Pre- Sleep Journaling for better sleep

The past year and a half has been extraordinarily stressful for me.  I've often found myself wide awake in the middle of the night, unable to fall back asleep as a multitude of thoughts bounce around my mind. While I sometimes get up and journal in another room, lately I've returned to a practice I found helpful in the past - pre-sleep journaling.

The Negativity Trap

Have you noticed how problems seem so much worse and more hopeless in middle of the night? That's the negativity bias at work. Researchers believe it's an evolutionary holdover from when our ancestors faced life-or-death threats daily, and any sound in the night could signal danger requiring an emergency response.

Back then, nothing good ever happened after dark - just threats like wild animals, invaders, or other perils lurking in the shadows. We no longer face such existential dangers nightly, yet our bodies remain wired for survival mode.

These days, the "threats" we face are more abstract but no less stressful - work pressures, bills, and relationship issues. Even if you're not actively worrying about anything specific, your brain still sees those things you haven't dealt with as possible threats and keeps you from sleeping soundly. 

Our minds crave closure and may wake us up in an anxious state, demanding we "deal with the threat." That's where pre-sleep journaling can help.

The Power of the Pre-Sleep Journal

Getting those swirling thoughts out of your head and onto paper creates a sense of closure, signaling to your brain that you've confronted the situation. Write on actual paper rather than type on a screen, as studies show the cognitive benefits of handwriting.

My Pre-Sleep Journaling Method

Here's how I practice pre-sleep journaling: I keep a notebook and pen beside my bed. As I prepare to sleep, I'll start writing about the day's wins and challenges, then any matters weighing on my mind - whether work projects, personal dilemmas, or anything else that comes to mind. 

The key is to simply write without pausing to edit or overthink it. No set length or time limit - I just write until I feel I've emptied my brain. Then I review the general topics and ask if there are any open loops or unfinished business I could act on. If so, I jot down those action items for the next day.

Finally, I note at least three things I'm grateful for from the day, describing them in detail. This helps reframe my mindset in a positive light before sleeping.

This shouldn’t be a narrative for others to read - just a brain dump, written as messily as needed to expel those circular thoughts. I rarely revisit past entries; the process itself is what provides clarity.

Pre-sleep journaling is one tool in my sleep optimization toolkit, and I've found it highly effective for falling into a calm, restful state. Give it a try, adapt it to your own style, and let me know in the comments if you discover any helpful variations!

Getting quality sleep is a precious gift we can all benefit from.

Be well,

Clark