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Is journaling before bed good?
It helps you sleep In fact, one study found that when participants journaled at bedtime, it reduced “bedtime worrying” and helped them fall asleep more quickly. They also slept longer than the participants who didn’t journal before bed. Reading before bed can reduce stress Strong cognitive function can help reduce mental chatter, which in turn, helps us drop into a quiet state of relaxation. Reading a book or actively listening to a story are 2 ways to keep the mind engaged. Historically, research also suggests anxiety disorders are associated with reduced sleep quality. When you lie down at night to unwind, your brain turns to all of the worries it didn’t have time for during the day. Frequently, this anxiety revolves around worries you can’t solve in the moment. Take a melatonin supplement Often used to treat insomnia, melatonin may be one of the easiest ways to fall asleep faster ( 47 , 48 ). In one study, taking 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster. “Journaling can help us to feel calmer by allowing us to clarify our thoughts and feelings, reduce feelings of stress by lowering the intensity and creates greater self-awareness,” explains Johanna. Reading, listening to music, or relaxing before bed with a hot bath or deep breathing can help you get to sleep. If you don’t fall asleep within 20 minutes of turning in (or if you wake up and can’t fall back to sleep in 20 minutes), get out of bed and do something relaxing until you feel sleepy.
Is it OK to journal in bed?
Studies have shown that the emotional release that comes from keeping a journal helps to lower anxiety and stress, and even helps you achieve a better night’s sleep. It’s simply writing down your thoughts and feelings to understand them more clearly. And if you struggle with stress, depression, or anxiety, keeping a journal can be a great idea. It can help you gain control of your emotions and improve your mental health. Journaling before bed should help relieve your stress — not contribute to it — so try not to overthink the practice. “The basics of it are simple,” says Breus. “[It’s about] getting thoughts out of your head so that you can really think through them and process the emotions. Journaling also helps people hone their focus so that they think about only one thing at a time. When you write your thoughts by hand, you can only write one word at a time. Your thoughts slow down to match your writing speed and you’ll find that it’s easier to slip out of your overthinking mindset. Recap: 6 Journaling Ideas Journal three things you’re grateful for every day. Journal your problems. Journal your stresses. Journal your answer to “What’s the best thing that happened today?” every night before bed. Research suggests reading may help: Ease stress. If worries and other emotional distress keeps you lying awake long past your bedtime, picking up a book could make a difference. Reading for half an hour could provide just as much stress relief as doing yoga or watching comedy videos for the same amount of time.
Should I journal morning or night?
Studies show it’s better to journal at night because it gives you an outlet for emotions and thoughts that might otherwise keep you awake. Even though there is sound scientific research to support the idea that journaling at night is better, many people prefer to journal in the morning. It helps you sleep In fact, one study found that when participants journaled at bedtime, it reduced “bedtime worrying” and helped them fall asleep more quickly. They also slept longer than the participants who didn’t journal before bed. While some can write for hours at a time, researchers say that journaling for at least 15 minutes a day three to five times a week can significantly improve your physical and mental health. Since people can only write one thing at a time, it forces them to slow down, organize their thoughts, and focus on them one at a time. Journaling can provide greater clarity on concerns, help identify patterns, and help recognize the emotions accompanying their anxiety.
Do you journal in the morning or at night?
The truth is, either one can work for you. Essentially, they’re three pages of stream-of-consciousness written the very first thing in the morning. Before your coffee, even. If that sounds like torture for you, it might be best for you to do freewriting in the evening, after you’ve done all your other work for the day. Morning is the optimal time of day for stream-of-consciousness daily practice. Your morning brain is fresh. Write your pages before you fill your head with any outside influences. Journaling also helps people hone their focus so that they think about only one thing at a time. When you write your thoughts by hand, you can only write one word at a time. Your thoughts slow down to match your writing speed and you’ll find that it’s easier to slip out of your overthinking mindset. Journaling also helps people hone their focus so that they think about only one thing at a time. When you write your thoughts by hand, you can only write one word at a time. Your thoughts slow down to match your writing speed and you’ll find that it’s easier to slip out of your overthinking mindset.
Is it OK to write before bed?
Journaling before bed should help relieve your stress — not contribute to it — so try not to overthink the practice. “The basics of it are simple,” says Breus. “[It’s about] getting thoughts out of your head so that you can really think through them and process the emotions. Take a bath, color, write in a journal, paint, listen to soothing music, read, stretch, or do a puzzle. Putting aside stressful and worrying thoughts until bedtime can make it difficult for you to fall asleep, and these thoughts might wake you up in the middle of the night. Reading before bed can reduce stress Strong cognitive function can help reduce mental chatter, which in turn, helps us drop into a quiet state of relaxation. Reading a book or actively listening to a story are 2 ways to keep the mind engaged. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs. Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep. Tips for Reducing Morning Anxiety For instance, you can engage in exercise, which increases endorphins, improves mental focus, and elevates mood. You can also practice meditation or mindfulness, which can improve ability to calm the mind and stop the cycle of anxious thoughts. Sometimes keeping a journal of your thoughts, feelings, and experiences helps, but often it makes things worse. In general, it is likely to hurt if it tries to help you “know yourself” in isolation and helps if it leads to greater understanding and behavior change in your interactions with others.
Is journaling everyday OK?
Writing, like anything, improves with practice. When you journal every day, you’re practicing the art of writing. And if you use a journal to express your thoughts and ideas, it can help improve your communication skills. But writing in your journal as a way to release and express your thoughts, feelings and emotions can be a life-changing habit. Daily writing can be a challenge if you’re new to it. Much like meditating, it requires patience and commitment. But if you stick to it, it can improve your life in significant ways. Pens and pencils are equally sufficient for the purposes of journal writing. However, pens typically offer a smoother feel while writing (depending on the pen type) and are more likely to stand the test of time. In essence, the difference between a journal and a diary can be stated as follows. A diary is always a medium in which a person keeps a daily log of events and experiences. A journal shares that same definition, but also includes another meaning: a magazine or newspaper that’s about some specific topic.