Many individuals find themselves tired yet restless, their minds racing with thoughts of work, tomorrow's plans, or unfinished tasks. According to Verywell Mind, habits like dedicating five minutes to journaling before sleep can help clear thoughts, promote relaxation, and facilitate easier sleep.

Doctor Shelby Harris, a clinical associate professor at the Albert Einstein College of Medicine in the US, explains that articulating your concerns on paper reduces the need to constantly remember or ponder them while in bed. This practice also signals to the brain that the day has concluded and it is time for rest.

There is no need for extensive writing or adherence to a specific format. Simply dedicate about five minutes to note down lingering worries, tasks for the following day, accomplishments, or things for which you are grateful. The significance lies not in the content or length of the writing, but in creating a quiet moment to organize thoughts before sleep.

Jotting down thoughts or a to-do list before sleep can help relax the mind and improve sleep quality. Photo: Bao Bao

Jotting down thoughts or a to-do list before sleep can help relax the mind and improve sleep quality. Photo: Bao Bao

Beyond documenting work, emotions, or thoughts, experts also recommend maintaining a sleep journal or sleep diary. This record tracks sleep times and factors that may influence sleep, helping individuals identify habits that either enhance or diminish the quality of their rest.

According to Healthline, a sleep journal typically records: bedtime, wake-up time, the duration it takes to fall asleep, the number of awakenings during the night, and one's feeling of alertness the following morning. Additionally, you can note naps, times of coffee, tea, or alcohol consumption, daily activity levels, and any medications or supplements you are taking.

Experts advise dedicating a few minutes to writing before bed and adding the remaining information immediately upon waking to prevent forgetting or misremembering details. Consistent tracking for about one to two weeks is generally sufficient to identify patterns, such as late coffee consumption making it harder to sleep, or exercise at a specific time improving sleep quality.

For individuals experiencing chronic insomnia or perceiving their sleep as poor quality, a sleep journal can be particularly beneficial. Through records of sleep duration, daily habits, and accompanying symptoms, doctors gain information to pinpoint factors contributing to sleep disorders, allowing them to offer appropriate advice or treatment. This tool is also frequently employed to monitor the effectiveness of treatment for prolonged insomnia.

However, journaling is not a treatment for insomnia itself, but rather a support tool for developing better sleep habits. To enhance sleep quality, it is essential to combine this practice with other measures: maintaining a consistent bedtime and wake-up time daily, limiting phone or computer use for about one hour before sleep, and avoiding caffeinated beverages in the late afternoon. Additionally, refraining from eating too much or consuming too much alcohol in the evening, and keeping the bedroom quiet, dark, and cool can also be helpful.

If difficulty sleeping persists for three months or longer, occurs at least three nights per week, or impacts daily work and life, it is advisable to seek medical consultation to determine the cause and receive appropriate treatment.

Bao Bao (Compiled)