Mental Health Series | Improve your Sleep by Journalling

Every month we will be sharing positive ways to improve your mental health through journalling. This month, learn how to manage your sleeping habits by following these simple steps using our Dotted Notebooks.

Focus on your bedtime routine 

Experiment with different techniques to improve your sleep, such as yoga, a bubble bath, write down anything on your mind, read a book or meditate. If you are someone who worries about the next day, then you might find it helpful to prepare for it by writing down your worries or your to-dos. Feeling relaxed is key to getting a good night's sleep. If your bedroom doesn't feel Zen to you then try adding cushions or artwork in neutral shades and give your bedding an upgrade so that you always feel cosy. 

Log your sleep 

Keep a sleep diary, where you can record the time you go to bed, the time you wake up, and any disruptions or difficulty sleeping you may experience. Avoid any screen time 30 minutes before bed and make a note of any factors that might affect your sleep such as caffeine or alcohol. Eating too late in the evening can also have an impact on the quality of sleep you will have. It's recommended to stop eating about three hours before going to bed, allowing plenty of time for your body to digest the food so it doesn't disrupt your sleep.

Take a moment to reflect 

Record how you feel when you wake up and make a note of any snoring or insomnia you may notice. Use your journal to set and track personal goals - could be the number of hours you want to sleep or how to reduce any disruptions to your rest. One of the best benefits of journalling is that you have a space to vent any worries that might be preventing you from getting the right amount of sleep that you need to function properly. The effects of sleep deprivation will not only make you feel tired, but can cause serious health issues, both mental and physical. Go on a journey to a calmer, happier, and more mindful you.

Record your dreams 

Dreams are mysterious things. They are sometimes, good or bad, remembered or not, but whatever they are, you spend roughly two hours dreaming every night. Overlooking your dreams would mean dismissing a large amount of time that can give you insights into your past, present and future.

Getting started:
- Include as much detail as possible.
- If it's easier, draw your dream.
- Look for patterns - this might reveal what your subconsciously thinking.

The benefits of dream journalling:
- Helps you remember your dreams and improve your memory.
- It helps you better understand your emotions and thoughts.
- It can help you solve problems creatively.