Writing your way to a good night’s sleep
Today’s guest post is written by Mari L. McCarthy, author and journaling therapy expert. Don’t forget to check out details below of how you can win a copy of Mari’s latest book Who Are You? How to Use Journaling Therapy to Know and Grow Your Life – a fabulous workbook for anyone facing a change in their life.
Writing Your Way to a Good Night’s Sleep
Do you have trouble falling asleep at night? Insomnia can be caused by stress, medical side-effects, menopause, and other sleep thieves.
Our lives tend to be busy, often from the moment we wake up until the moment we go to sleep. An overloaded brain that continues working hard after you lie down at night will not let you get the rest you need. Instead, your mind keeps churning as you toss and turn. Your thoughts turn to worries, and you start fretting about everything that comes to mind. You worry especially about how horrible you’re going to feel tomorrow after getting no sleep tonight.
Though we may not realize it, our brains need time to decompress from all the thinking we make them do during waking hours.
Whatever the cause of your bedtime wakefulness, you can counter it by keeping a journal.
Changing your habits before bed is the key to better sleep.
For at least an hour before lying down, let your activities be slow and comforting; ones that purposefully let your energy relax. You can take a hot bath, cuddle with your partner or kids, listen to some soothing music. An especially helpful practice is journaling.
Give yourself a few minutes right before bedtime to write in a notebook. You may want to reflect on the events of your day, or explore one thing that happened, or take a tangent somewhere else entirely.
Therapeutic Journaling at the end of the day is a way to clear the mind of thoughts and worries and to frame your day positively. Writing “Night Notes” in your journal will help you process what happened during the day and let it go.
The content of your writing is far less important than the practice itself, which will quickly begin to cure your insomnia.
Here are three suggestions for clearing your mind.
1. Write down anything that is haunting your thoughts. What’s on your mind?
You can’t do much about it now that it’s bedtime, so write it down to get it out of your head and onto the page. Documenting any loose ends allows your brain to relax instead of obsess. Whatever it is, you can deal with it tomorrow.
2. Write down your victories and gratitudes.
What things did you accomplish today, big and small? What are you thankful for today? Write down as many items as you can think of.
Reflecting on what you did accomplish today (rather than what you didn’t), and what blessings you have (rather than those you don’t), will help you contentedly drift off to sleep. Over time, this gratitude practice will get you in the habit of framing the events of your day in a positive manner, no matter what happens.
3. Close your entry with reflection or prayer that expresses any blessings or wishes you have on your mind.
Writing a quick reflection or prayer is a ritual for closing out the day intentionally and letting it go. As you shut your journal, let a sense of closure and peace come over you. As you close your eyes, let your mind go quiet, and let your muscles relax. Know that your day is complete, and your sleep will come easily.
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About the author
Mari L. McCarthy The Journaling Therapy Specialist, founder of Journaling for the Health of It™.
Please visit Mari’s blog at http://www.createwritenow.com/journal-writing-blog/.
In 27 Days of Journaling to Health and Happiness , Mari walks you through an easy process for accessing your natural inner strengths.
Mari’s latest publication is titled, Who Are You? How to Use Journaling Therapy to Know and Grow Your Life. See http://www.createwritenow.com/journaling-therapy-ebook/ for details.
Book Giveaway
If you would like to win a copy of the author’s latest book Who Are You? How to Use Journaling Therapy to Know and Grow Your Life then simply leave a comment below telling us how you have benefited or think you might like to benefit from journaling. And if you want to double your chances of winning, leave a comment on the JBBC Facebook page, where the competition is also running.
What a great post. I never thought of using journaling to combat insomnia – something I have struggled with a lot since I started chemo.
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I would love to win this book, so that i can start the journaling habit. I used to keep a diary when I was a child, but I haven’t done so in many years now.
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Mari, I love the ritual you describe above – it really touched me. If this is indicative of what is in your book, I would really love to read it and practise the exercises such as the one above.
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Since being diagnosed a couple of years ago with breast cancer I’ve learned how important it is to express your feelings, however I’m not very good at “getting things off my chest”(!) but tend to keep them bottled up. Journaling sounds like a great, healthy way to get it all out.
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What a lovely and practical idea. Thankfully I don’t suffer from insomnia (touch wood!) but I really like the idea of finding positive things that have happened in the day. We’re surrounded by so much negativity today it’s difficult to fight it – but getting into a way of seeking positivity in little things can only help. Will put a copy and pen by the bed tonight – starting today on a positive note!!
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I like Mari’s suggestion of writing your gratitudes and victories each night – I have been keeping a gratitude journal for the past few months and I can already see it is making a difference to my outlook on life.
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I think this is a wonderful idea, and I can really see how it would work. Thanks for posting this today.
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I believe that writing is a wonderful therapy, getting your thoughts down on paper has power, power to heal, to makes sense of any experience you are going through.
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Yes I agree with Francesca, journaling can be a wonderful healing outlet for expressing thoughts and feelings.
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I kept a diary all through my treatment and it was such a great help to me to see the journey I was on. It is amazing how much you forget but now when I read back on what I experienced, I feel very proud of myself for all I came through
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What a great exercise in journal writing. I especially like the ritualistic element – it really appeals to me. Thanks for introducing us to Mari’s work.
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Thanks for introducing us to Mari’s work.
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I find that writing regularly in a journal becomes a catalyst for self-discovery and self -knowledge.
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guess what I am starting tonight! I had often thought of this through my breast cancer journey, but just never did it, unfortunately. Now I have more “bumps in the road”. After last night’s sleeplessness, this sounds like a great idea. I have my notepad ready!!!
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As a former carer of my parents who both had cancer, I find writing to be very therapeutic. Even something as short as a reflective status update on Facebook can help. Blogging would also be a great way to gain some positive insight into a cancer journey if the principals of journaling were used! If the blogger didn’t mind the thoughts being shared, it could also bring some comfort to others experiencing similar things.
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What a great idea! I would really like to learn more about journalling. I like the whole idea of it. Some many times I go to bed with my mind racing and the thought of getting it all out on paper so I can go to bed with out all the obsessive thoughts. And really like the idea of getting in a positive frame of mind. With the MBC, there is so much negative. It’s time to get positive. Thank you so much for you post!
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Marie,
As you know I am a big believer in the power of journaling myself and have also blogged about it. I know the healing power of writing/journaling. It is how I have coped with the loss of my mom and my own cancer. I love the phrase “other sleep thieves.” It is a perfect fit for all those things that keep us awake. I will have to check out Mari’s work. Thank you.
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What a fabulous concept to use journaling to overcome insomnia! I used it to calm my spirits after I was nauseated from a chemo treatment. In my journal I would jot down any blessings I could ascertain from going through this period of testing.
Like Nancy, I, too, was struck by the term “sleep thieves.” It’s a catchy but effective phrase for all those circumstances that give us worry lines.
Thanks for this great post.
XXOXXO,
Jan
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Thank you for sharing. Wonderful post, will help many!
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Terrific comments everyone. I have really enjoyed reading them. Mari asked me to post this comment from herself to you all, as she is having some difficulty with the comment form on the blog.
Thank you for hosting me, Marie. What wonderful comments. Yes, Journaling is for everyone about everything! From self-discovery to problem solving to improving physical, emotional and spiritual health…. You name it, Journaling Therapy can help you with it. WriteON!
WriteON!
Mari
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Great post and giveaway
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I have journaled off and on all my life, but when chemo came along and I could not rest, journaling became intensified. I found myself frustrated by a quiet house and the inability to sleep, and so I “gave in” and began writing. I look back now and read some of my entries; some I didn’t even finish a sentence as I must have finally succumbed to my exhaustion. Many times it gave me the peace I was longing for when my head was full. Since my journey with cancer, I have written on a somewhat regular basis. I use my computer most of the time, but I keep a couple leather jounals by my bed and in my purse for those times I just want to put something down. One form of my journaling that has been healing is writing to my “future grown” sons as they are very young right now. I hope the words I write will one day help them to process what they have gone through as young boys with a sick mother. Journaling and blogging has been so important during my treatment emotionally and physically, that I will not give it up beyond treatment. I am writing toward the goal of a book of my emotions and experiences with cancer and the tougher things of life in hopes that it will offer inspiration to others. Writing is the catharsis I need when there is no one to talk to.
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What a fantastic comment – thank you so much for taking the time to share your thoughts with us.
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I used to keep a gratitude journal. But since starting up
My own business I put it to the side. Maybe it would help me to relax and get a good nights sleep and help take away the guilt that is growing inside everyday.
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Thanks everyone for your comments both here and on Facebook. The winner has been chosen using a random number generator and the winner is No 6 – Angeline Davis. Congratulations Angeline. I will be in touch with details of how to claim your prize.
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So excited – just saw the message on FB. Thrilled to win – esp as I’ve never won any competition before. Thank you!
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Well done Angeline – delighted for you 🙂
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