Using a Night Journal For a Quiet Mind at Bedtime

I am toying with a new mindfulness idea for better sleep. Actually it’s a brief five minute exercise right before bed to clear the mind, which helps with falling asleep. Using a night journal for a quiet mind at bedtime is a new concept for me. Journaling provides huge benefits for me and this technique peaks my interest. I’ll share with you the science behind it, how I think it will help me and my initial plan for getting started. Perhaps you’ll join me? Either way I’d love to hear your thoughts about it.

Welcome to Mindfulness Monday! Where we learn some easy ways to be more present “in the moment” at our jobs, in our homes, with our families and friends.

Learning to recognize God and what He has for us in each divine moment He offers. We acknowledge the belief that God is with us always.

We confess His presence is available to us, lifting our spirit and helping us with power and grace. Learning the art of “stillness” so we can hear His voice and view ourselves, others and our surroundings through His eyes.

the battle for a quiet mind at bedtime

Spending at least 15 minutes in quiet time before bed is a habit I keep regularly. No social media or computer time, and no stressful discussions are my strict rules. But too often, though I feel relaxed, when my head hits the pillow, my mind goes into overdrive. Trying various methods to quiet my mind unsuccessfully led me to consider using a night journal for a quiet mind at bedtime. My mind can go in any number of directions, from anxiety, fear, and negativity to the next day’s to-do list. So I needed a method that could basically defragment my mind regardless of its preoccupation.

Understanding this type of over thinking is one of the brain’s most effective ways to make sure I remember things, helped me find a solution. Aside from anxiety and negative thoughts, I developed a bad habit of rehearsing everything I wanted to remember just before bed. I created a huge mental to-do list which kept my mind too busy to relax and go to sleep or stay asleep. While this trick worked well at exam time when I was in school, it’s a recipe for disaster as a regular practice.

What is a Night Journal?

Journaling is hugely popular and very useful for processing thoughts. Getting what’s in your mind out and on paper is a brilliant mindfulness exercise. It works extremely well to manage anxiety, fear, negative thoughts and all forms of “over thinking”. I discussed journaling emotions here, and journaling for anxiety here. But journaling before bedtime is particularly useful, especially if, like me, you have trouble settling your mind down in the evening.

Our minds are busy during the day, but as we rush around with work, family, exercise and the demands of the day we are not aware just how busy. When the day winds down, and we attempt to quietly fall asleep, all of those worries, must do’s and concerns come front and center. A night journal helps you put the day to “bed”. It’s a mindful way to evaluate the day, accept what’s happened and let it go. Writing down your thoughts at this time brings an end to the day. It draws a line between today and tomorrow. It gives you a new, fresh day upon waking and keeps today from spilling over into tomorrow.

how a night journal helps a quiet mind

Auditory rehearsal is your mind’s way of remembering things it thinks are important. It’s like when you’re listening to the radio and they mention an offer that interests you. They give a phone number, but you’re driving, and can’t write it down. So what do you do? Right, you repeat it to yourself until you arrive at your destination so you can write it down. When you keep things on your mind like a mental to-do list, concerns about work tomorrow, or even what you’re going to make for dinner tomorrow, your mind keeps them on repeat. It keeps throwing them at you so you won’t forget.

The only way to stop the endless loop is to show your brain you have a way of remembering them and a place to “put” them. Using a journal or a simple pad of paper is the most effective way to accomplish emptying your mind. Trust me, I know. I’ll confess I’m too lazy to make a shopping list, or any “to-do” list, I keep everything in my head. Until now I didn’t realize how much anxiety that caused my brain. Emptying my mind on paper, allows my mind to rest. When my mind can rest, I can rest.

using a night journal for a quiet mind at bedtime

Imagine waking up in the morning with a better focus on a new day, looking forward to a better day than yesterday. Using a night journal for a quiet mind at bedtime offers you the opportunity of waking with enthusiasm rather than dread. Instead of storing and suppressing all of your thoughts and emotions inside your head while trying to sleep, you can write them down.

Any journal will do, though I hear they actually sell night journals designed for this purpose on Amazon! But you can also use a legal pad or any pad of paper. You don’t need to fill out the journal while in bed, it can be anywhere you are comfortable. It should be the very last thing you do before going to sleep, that’s the point of the exercise. If you make this a regular habit, it will signal your brain that the day is ending and you are preparing for sleep.

Less is More With Night Journaling

This mindfulness exercise should only take 5-8 minutes maximum. Don’t plan to sit on the edge of your bed writing paragraphs. Think bullet points, simple, concise. This should not tax your brain, the things that are foremost in your thoughts should come to you easily without any fuss. I read one psychologist call this a “brain barf”, you don’t need to coax barfing, it comes quickly without invitation. You’re just writing down quickly the things that are presently on your mind.

Night Journal Prompts

Here are some initial prompts I am considering. Prompts help you stay focused and get the main things down without wandering. You can make up your own prompts or alter these to fit the things most relevant to you.

• Tomorrow’s To-Do’s. Simple statements or list. It could include something like, “show more gratitude” or “increase Bible reading time”. This is where you can list things you need to remember: email Joanne, finish the grocery list, menu plan or sign up for yoga class. Don’t make this exhaustive, just the few pressing items on your mind.
• Today’s Accomplishments. Simple statements or list. You can include things like, “meditated for 15 minutes, for the first time” or “focused more on gratitude”. You can also simply list things you feel good about getting done. For example, cleaned out my closet, or finished writing the email to mom. Again, just a few prominent items.
• Let it Go. This section should be easy. If something particular happened that disappointed you, upset you or angered you. One statement letting it go. For example, “My disagreement with Dana was upsetting, but we both knew we were wrong.” Or “Didn’t get the job, God must have something better in mind for me.”
• Give it to God. This can be an unresolved issue like a broken relationship or a chronic health problem for you, a family member or a friend. We generally don’t have a “list” of these items, but I find there is almost always one thing hanging around in y mind for which I have no control. The visual of placing it on God’s List, gives me peace.
• Good News. One item that brought a smile to your face today. Answered prayer, email, card in the mail, good report card, you get the idea.

Reminders

A few quick points to remember:

• Keep it simple and brief.
• Use paper and pen, do not use your phone, computer or other device. The act of writing is what defragments your mind and allows release.
• Don’t try to do this “in your head”-do the work of writing.
• Begin with some mindful breathing.
• End in prayer.

HERE’S TO AN EMPTY MIND AND BETTER SLEEP

I implemented this for a few nights, tweaking as I went. Most evenings, I disconnect from social media, my phone and computer, take a shower and sit down to enjoy my quiet time. I added the 5-8 minute night journaling exercise before I began my Bible reading.

Preferably, I do begin my quiet time with simple mindful breathing which allows a transition from what I was doing prior to the present moment. Mindfulness is about the present moment, but it is also about transition. Transition from one activity to another. It’s like a turn signal for the brain, signaling the brain you are now changing direction.

After around 3 full belly breaths, I opened my journal and went through the prompts. It took 8 minutes the first night, as it was unfamiliar. Subsequent nights, about 5 minutes. After completing the prompts, I closed in a moment of prayer. Then I read my Bible as normal. Amazingly, I honestly did feel calmer and my mind seemed less busy. I fell asleep faster, slept longer and deeper than previously. Admittedly a few nights is far from proving my hypothesis, but I am encouraged to continue! Would love to hear your thoughts or experiences using a night journal for a quiet mind before bedtime.

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Feature Image Photo by Tria Aminatun on Unsplash