Journaling: A Wonderful Thing To Do in Bed

Think of all the beautiful dreams you have had at night, only to wake up and feel their memory slip away from you. Consider all the times you have cuddled up under the blankets, your head so spinning with thoughts that you won't fall asleep for at least another hour.

Do you toss and turn at the beginning of the night, unable to settle down? What about nighttime anxiety? Is that a problem for you? If any of these problems sound familiar, you may want to check out these tips about journaling. Whether you are nine years old and just received your first diary or you are 90 years old and have been an active journal-keeper for life, journaling at night can benefit you in so many ways.

What Exactly is a Journal and How Do You Keep One?

A journal is a book where you scribe your thoughts. It can go by other names, like:

• diary
• day-by-day account book
• personal logbook
• commonplace book
• daybook
• creative life planner

You can find beautiful journals with leather covers, journals with lines, journals with bullets, journals with plain pages or multi-colored pages. There truly is a journal for every personality. Don't want to splurge on something fancy? Buy a cheap school notebook. That works, too!

Keeping a journal is a habit, and like any good habit, you'll want to do it frequently, so you enjoy its full benefits. The key to journaling is the physical act of writing. You can write about anything, so long as you put your pen to paper and keep the thoughts flowing. Even the word "writing" is a loose term. You could draw, doodle, make lists, compose poetry, or use a combination of methods.

Now, this brings us to the big technology question. Can a journal be typed? The answer is yes, it can. Many people keep journal-type blogs or save journals typed into a word processor. However, in this article, we're talking about journaling in bed. There is Sleep Foundation guidance on screens and sleep that looking at a screen before going to sleep may keep you awake when you are trying to catch some zzz's. We recommend an actual, physical pen and paper journal.

What Can You Write in a Journal?

Some people put their pens in motion and words come out as if by magic. Others need a little inspiration to get the journaling juices running. If you're stuck for ideas, try writing about:

• your day's events
• what you thought about today
• a conversation you had
• a conversation you overheard
• your plans for the next day
• your life in story form
• a list of the food you ate today
• a list of sounds you heard
• what you would like to dream about tonight
• current events
• a prayer
• a quote you love
• instructions to yourself for tomorrow
• count your blessings, one by one

Anything goes in a journal! Even if you believe what you're writing is silly, the act of writing is often therapeutic. Plus, you're getting into a great habit!

Health Benefits of Journaling

Journaling can help you organize thoughts, notice emotional patterns, and reflect on stressful experiences. The University of Rochester Medical Center journaling guide recommends it as one possible tool for managing stress, anxiety, or low mood.

A short writing routine before bed can also provide a private place to identify stressors and set aside thoughts you want to revisit later.

Research on expressive writing suggests that benefits are generally modest and vary by person. A meta-analysis of expressive writing and mental health found a small but significant average effect.

Writing by hand may also make it easier to slow down, focus on one thought at a time, and create a record you can revisit.

A regular journal can help you notice patterns in sleep, exercise, meals, pain, and mood. Treat it as a reflection tool rather than a substitute for professional care.

So, Why Should You Journal?

With so many positive reasons for journaling, which one is going to convince you to begin? And which benefit will compel you to turn it into a habit? These are questions only you can answer.

Do you shake your head and think, "I can't write?” That's a great reason to try it. Every moment of your day is worth writing down. Even the ideas floating around in your imagination are worth writing down. Pick up your pen and journal and begin writing! You don't need complete sentences. Nobody is peeking over your shoulder to correct your grammar. It's just you and your words. Give yourself a treat that gives back tenfold. Start a pre-bedtime journal habit tonight.