How to sleep better and worry less (with worry journal prompts)

Sleep is important, yet one thing that often keeps us awake at night is worry. Journaling before going to bed can help with worry. Have you heard about a worry Journal? A worry journal is a place to write down your worries and put them away for the night so you can have a good sleep.

Sleep is important, yet one thing that often keeps us awake at night is worry. Journaling before going to bed can help with worry. Have you heard about a worry Journal? A worry journal is a place to write down your worries and put them away for the night so you can have a good sleep.

We all worry from time to time. However, when we go to bed with our concerns, it can keep us tossing and turning, trying to fall asleep. Furthermore, the more we think about why we are not asleep yet, the more anxious we become. I know that feeling of waking up feeling tired from sleeping or rather not sleeping because of worrying concerns that kept me half awake most of the night.

When I go to bed at night, I often think about the things I didn’t do that day or about things that have happened that I am concerned about. Maybe a topic discussed at work, a concern one of my family members has or concerns my clients or friends have shared. Taking on everyone’s problems can lead to a restless night. Health problems or anxieties about health issues, I have also found lead to not sleeping well. The future is another thing I sometimes worry about. It feels strange admitting to being anxious about the future, but I am. I worry about housing, health, and quality of life, not only mine but also my children’s and today’s youth.

As you can see there are many things that sometimes keep me up at night. I know the importance of sleep and hate waking up tired, you know that feeling? The one where you wake up and feel like you haven’t slept at all. Fortunately writing in a journal at night can help with sleep. I found that writing about my worries or writing out my list of things to do before I go to bed helps with sleep. When I write about my concerns, I sleep better.

Writing what’s on your mind in a worry journal or listing out your concerns is one healthy habit that contributes to having a good night’s sleep.

What is a worry journal?

Simply put a worry journal is a place to write down your concerns. You can use a piece of paper or write in a journal.

Why keep a worry journal?

The main reason to keep a worry journal is it can help you sleep better and help you identify your concerns and anxieties.
Quite often what we worry about is repetitive. By keeping a worry journal, you can track your anxieties and worries and see if there is a pattern to when they happen.
Once you know your worry you can start taking action to reduce the power of the concern or even eliminate it.

For major concerns and anxieties keeping you up at night, it is important to speak to professionals like your doctor, a psychologist or a counsellor. If you have no counsellor, call a crisis service that is available in your country.

How to start a worry journal?

First, decide how you would like to write down your concerns. Some people keep lists in their phone on an app, other people type them on the computer. I like to write them in a journal. I journal mainly in the morning. However, when I have worries, I don’t take them to bed with me, I write them down in my journal before going to bed.

Write Your Worries on One List

There are 2 ways people often track their worries. One way if via a list the other is by writing in a journal. Some people do both, write a list and in a journal.

One Page: Write down your worries on one page and add to it. This will help you see if your worries are repetitive.

At the top of the page write a worry list or this is the list of things that I think about that is which keep me awake at night.

Each time you are unable to sleep add to the list. With time you may see that some of the topics and concerns are similar or even the same.

Describe Your Anxieties in Your Journal

In your journal, write about what is keeping you up at night, your concerns, anxieties, and worries.

If you know what triggered your worry write it down. Was it a thought, an action, a conversation?

If there is a behaviour you do when you worry, take note of it. An action taken with worry could be a bad habit like nail-biting, or it could involve research like, googling ‘dr google’. The action could be or having a conversation with yourself or pacing around a room. There are so many ways people react to the concerns they have. If you become aware of an action you take when you are concerned, write it in your journal.

For about 5 minutes list your concerns and write about your worries. Refer to the worry journal prompts for guiding questions.

By understanding your actions and habits, you can take action to replace the habit with positive action.

Related post: Affirmations for anxiety and stress

Question your thoughts

Our first thought is often negative. We think of all the reasons we cannot do something or all the reasons something is not good. If our concern is health-related, we think the worst before getting the diagnosis. Many times, we worry unnecessarily. Many concerns we have do not eventuate.

I found after keeping a worry diary for a week that the fears and anxieties that were keeping me up at night were solvable, therefore no need to worry. The worries I had did not warrant being worried about as I had no evidence that it was a concern. Some of my concerns were; My essay is not good enough. (Yes I decided with 50 to go to University and to study social which requires a lot of essay writing, thank goodness for Grammarly).

I worry about my weight and how it is holding me back from my potential and from some of my activity goals like hiking and even some of my life goals like climbing the Harbour Bridge.

My health too is something I worry about, being overweight I get tired and do not do enough exercise. Yet, I know exercise is the answer.

I worry about finding time to write, especially for my blog and my journal. Fortunately, I have created a morning routine and write in my journal daily.

Time is a big worry for me. I have a list of many things I want to do. This list keeps me awake as I plan them out in my head at night.

As you can see all these concerns have solutions, therefore there is no need to worry. A quote from The Dalai Lama states the reason there is no need to worry.

Sleep experts say that an adult needs 7-9 hours of sleep.  Sleep Advisor have a great article on how many hours different people of different ages need. One of the ways to get more sleep is to put our worries out of our minds before bedtime. Keeping a worry journal can help with that.

Worry Journal Prompts

1. What am I worried about? What is keeping me awake?
2. How likely is it to happen? (the thing I am thinking about)
3. How do you know that it will happen?  Has it happened before? What did you learn from the previous experience?
4. What could you do to change the circumstance or outcome for a better and less worrisome one?
5. Imagine that your concern was not sure a big concern after all. Describe your feelings toward the positive outcome you would like.

Once you have written about your worries, concerns, anxieties or list of things you need to do. Close your journal and prepare for a goods night’s sleep.
The way to fall asleep and get a good night’s rest is to practice healthy habits that contribute to a positive night’s rest. Here are some healthy habits to include in your day that contribute to a good night’s sleep.