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7 Evening Journaling Prompts to Unwind and Fall Asleep
Slow down your busy mind and prepare for a good night’s sleep by recalling the memorable moments in your day, as well as the people and things you’re grateful for.
Disclaimer: This article is not intended to offer medical treatment or advice. If you struggle with chronic insomnia or other difficulty sleeping, you may consider consulting with your physician or with a sleep specialist.
One of the most important things we can do each night to prepare the mind and body for a good-quality sleep is give ourselves time to wind down. When we work late into the evening, do intense exercise after sundown, or stare into our TV or phone screen until we fall asleep, we’re engaging in habits that awaken the brain more (and often activate stress instead of relaxation). We know this isn’t ideal if we want to feel rested the next day, yet these habits can be tough to interrupt.
If you’re looking to incorporate calming, restful activities that soothe the mind before bedtime, why not try out nighttime journaling?
Benefits of Journaling Prompts for Healthy Sleep
- Less stress, more mindfulness. Journaling (either with words or doodles) lets us release physical and mental tension from our day. You’ll float into bed with ease and present-moment awareness.
- Emotional regulation. Whether you’re putting pen to paper or journaling in an app, journaling lets you process your emotions and thoughts in a non-judgmental space so you can finish your day feeling balanced and optimistic.
- A boost of creativity. You don’t have to think of yourself as artistic to express yourself—simply acknowledging what’s real for you means a deeper connection to your inner calm and creativity.
- A simple, quick nighttime activity. Journaling requires very little time, and using prompts makes it even easier, as you don’t have to figure out what to write about.
- Cost-effective, relaxing habit. Not only is mindful journaling great for your mental health, but it also costs almost nothing. All you need is a notebook and a pen, or your phone’s notepad app.
7 Journaling Prompts to Help You Relax and Sleep Well
- What are three things that brought me a sense of peace or comfort today? Focus on small, calming moments like a warm cup of tea or a quiet walk.
- What thoughts or worries can I gently set down for the night? Release anything that's weighing on your mind, knowing you can return to it tomorrow if needed.
- How did I take care of myself today, even in small ways? Celebrate any act of self-care, no matter how simple.
- What am I grateful for right now? List one or more things you feel thankful for in this moment.
- What part of today do I want to carry into tomorrow? Reflect on a positive feeling, insight, or experience you'd like to hold on to.
- If I could give myself one kind word or phrase tonight, what would it be? Speak to yourself with compassion and tenderness.
- What does rest mean to me, and how can I invite more of it into my life? Explore your relationship with rest and what supports it for you.
We hope you enjoy writing with these prompts in the evenings to come! Remember, bedtime journaling doesn’t have to take a long time. Just 5 to 10 minutes can bring a meaningful shift in your state of mind.
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