How to Start a Bedtime Journaling Habit (Even If You’re Not a ‘Journal Person’)

By Daniela Bragato

Daniela is a trauma-informed hypnotherapist, mindfulness teacher and writer. She’s on a mission to help people like you navigate the ups and downs of life with more awareness, self-compassion, resilience and courage. Daniela began bedtime journaling as a simple way to check in with herself and clear her head from the day’s worries, stress and never-ending to-do lists. What she discovered was that putting her thoughts on paper created just enough distance to breathe and let it all go. It became her nighttime ritual, a way to gently close one page before writing another and a small act of self-care that helped her rest a little easier and meet the next day with more clarity.

You know the feeling. You finally get into bed after a long day, exhausted, ready for sleep… but your brain has other plans. Suddenly, it’s replaying that awkward conversation from last week, reminding you of that thing you forgot to do, and making you wonder if your childhood best friend still thinks about you.

Annoying, right?

This is where journaling before bed can be a total game-changer. It’s not about writing a novel or documenting your entire day—it’s about giving your mind a chance to offload, process, and actually switch off.

The good news? You don’t need to be a ‘journal person’ to make this work. And you definitely don’t need to stare at a blank page wondering what to write. We’ve got you covered.

Why Bedtime Journaling Helps You Sleep Better

We’re not here to give you another thing to add to your already-too-long to-do list. This actually works. Studies show that:

✨ Jotting down your thoughts before you go to bed lowers stress levels and helps your brain process emotions so you wake up feeling calmer and less stressed.

✨ It can also help you fall asleep faster and reduces those annoying late-night overthinking spirals (we see you).

✨ It gives your mind a signal that the day is done, so you can actually switch off and relax.

But we get it—knowing this and actually doing it are two different things. So let’s make it as easy as possible.

The Beginner’s Guide to Bedtime Journaling

1. Choose Your Setup Wisely

First things first - where are you writing? While digital journals or note-taking apps exist, I highly recommend going old school with pen and paper. There’s something about the act of writing that slows the mind and makes journaling more effective. Plus, screens = blue light = tricking your brain into thinking it’s still daytime. No thanks.

2. Set the mood and atmosphere so it’s super cosy

Journaling works best when it feels like a treat, not a task. So let’s make it feel cosy and calming:

🕯 Candle it up - If you’re going for a scented candle, choose something sleep-friendly like lavender, chamomile, sandalwood, or vanilla. Just make sure you burn it off before you actually go to sleep (safety first, people).

🍵 The best bedtime teas for relaxation - Not all teas are created equal when it comes to bedtime. Try blends with chamomile, valerian root, lemon balm, or passionflower - these are all known for their sleep-inducing magic. Avoid anything with caffeine (looking at you, green tea lovers).

🛏 Get comfy - Find a warm, quiet spot, whether it’s in bed or in your favourite reading chair. A cosy blanket? Yes. Fluffy socks? Obviously.

3. Ditch the Blank Page Pressure

You don’t have to write a perfect journal entry every night (or ever). The key is to keep it simple and let your brain breathe. Here are some prompts to start with:

1. What’s on your mind right now?

2. What felt hard today? 

3. What brought you joy today?

4. What’s one thing you can do right now to prepare for a good night's sleep?

Just scribble down whatever comes to mind - no pressure, no perfection, just a little mental declutter before bed.

4. Try Guided Journaling (Because We Know You’re Busy)

If you’re not sure where to start (or don’t want to overthink it), my guided bedtime journaling sessions take the guesswork out of it.

They’re designed to help you clear your mind and wind down properly - all you need to do is press play, grab a notebook, and let your brain exhale.

(And yes, you can listen to the first one for free.)

Tonight, Try This…

Tonight, before you grab your phone for one last scroll, try this instead:

1. Get cosy. Light a candle, grab your journal, make tea.

2. Pick a prompt. Just one.

3. Write for a few minutes. No pressure, no rules.

4. Breathe. And notice how much lighter your mind feels.

Because let’s be real - your brain deserves better than falling asleep mid-scroll. Are you in?

Try the first session for free here ( remember to download the app )

For those that like to read studies...

The Effects of Bedtime Writing on Difficulty Falling Asleep: This study found that participants who wrote detailed to-do lists before bed fell asleep significantly faster than those who wrote about completed activities.