A Simple Journaling Technique For Better Sleep
Sleep has always been a constant struggle for me, so I try to get every advantage I can before hitting the sack.
Every night before bed I use a simple 3 step night journaling technique which can take as little as 1 minute (if you're a speed writer).
But, I'd actually recommend taking at least a few minutes to do this and there's a good reason why. So let's dive into the why and then the how.
Why use this night journaling technique
So this technique is very simple, but it is really geared towards one thing: helping you feel grateful and happy before you shut those sweet sweet eyes.
Gratitude research has shown that feelings of gratitude can lead to better mental health, physical health, and can even improve your relationships.
And this study showed specifically looked at the benefits of having positive pre-sleep cognitions on your sleep. And, long story short: it helped improve sleep quality, duration, and decreased daytime dysfunction.
I can speak from my own personal experience experimenting with this specific journaling technique for a few years that I just go to bed happier when I do it. And it feels good.
So, why not take a few minutes before bed to do this. Ok, ok, what the hell is "this" journaling technique. Let's take a look...
3 step night journaling technique for gratitude and happiness
Keep a small journal and a pen or pencil next to your bed just for this. Every night, spend just a few minutes writing down three things:
☀️ 3 highlights from your day
🎉 3 affirmations
❤️ 3 things you're grateful for
Each of these are designed to help you look back and feel appreciation for life, yourself, and the people around you.
These are pretty self explanatory, so feel free to drop out now. But, if you want to come along for the ride, et's look a little closer at each one.
☀️ 3 highlights from your day
This is just a great opportunity to sink into some positive feelings. You may have even had a really challenging day, but instead of going to bed focused on the negative you can try to see the positive.
These can be kept really simple.
Maybe a friend helped you out in a tough situation. You had a great cup of Wonder Matcha 😉. Or you just enjoyed taking a walk, watching a TV show, or reading a book.
🎉 3 affirmations
Here's an opportunity to be good to yourself. Again, even on difficult days it's good to spend a moment reflecting on the good things about yourself. Or maybe remind yourself about areas that you're determined to work on.
I actually like to do a mixture of different types of affirmations for example:
- "I am...." --> this can be just a positive statement about yourself
- "I am determined to..." --> this can be something you are actively working on and want to remind yourself of
Make these as simple or complex as you like. You can repeat affirmations each day or write new ones. Totally up to you.
❤️ 3 things you're grateful for
Ending with some gratitude. With each thing you're grateful for, take a moment to really feel into the good, thankful emotion.
You can be grateful for things that happened today, something from the past or future, someone or something inn your life, etc.
You can use the someone, something, yourself gratitude technique I've written about in the past.
Wrapping up
I would love to hear what you think about this. Will you try it? Do you have your own night journaling habit? Let me know in the comments.
Want to try Wonder Matcha? Shop all Pow products, or if you're new here checkout the Starter Pack.
Two things I'm always grateful for:
🙌 YOU!
Thanks for reading y'all!
Ezra | Founder of Pow
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