REST - Week 8

Reading Fiction or Journaling to Improve Sleep and Intro to Sleep Kit

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Weekly Sleep Topic

We know that daily stresses can interfere with sleep. Our minds naturally think about all of the stressors of the day and what’s coming up next. There are several ways to make time for yourself before bedtime to separate yourself from your thoughts and emotions. One easy way is to escape to somewhere else by reading. Reading fiction can take your mind out of the past, present, and future world for a short time. You don’t have to be a voracious reader – it only takes six minutes to immerse yourself in a story, reduce your stress levels, and prepare yourself for sleep. On Monday, start your bedtime preparation off in an entirely different universe before going to sleep!

Research has shown that reading fiction is more effective at reducing stress than listening to music, sipping tea, or taking a walk. In fact, stress levels were shown to be reduced by 68 percent after reading. While your brain is engaged in the story, your heart rate slows down and muscles relax. Because there is so much work for your brain to do, reading is a very effective way to focus your energy and improve your concentration. The act of reading something with a “strong narrative arc” also lasts beyond the time you’re reading. Your brain will actually hold on to the story, giving you something to revisit later. Start reading a new book at bedtime on Monday and you’ll have a whole new world to hang out in every evening at bedtime all week! And if you don’t like to read or want to give your tired eyes a break, listen to a favorite audiobook story at bedtime.

Or Consider Writing or Journaling

If reading is not your cup of tea or you find yourself bombarded by thoughts and worries when you put your head down on the pillow, consider writing or journaling. It can be helpful to give yourself specific “worry time” prior to getting into bed to make any “To Do” lists or to write for 10- 15 minutes whatever comes to mind by hand, with pen or pencil on paper, so you do not bring your “problems” to bed. Keep a journal of your thoughts and feelings and write them all down before bedtime so you do not wind up thinking about them while going to sleep.

If you want to journal to improve sleep, first identify your goals for journaling before you get started. Decide if you are journaling to decrease insomnia, release anxiety, or express yourself. If you are unsure, choose a theme to focus on, or use prompts to get started.

Get your worries out: Putting your worries to paper can help you. Make a list of whatever is bothering you, or write about your most pressing concerns in detail.

Keep a gratitude journal: The end of the day at bedtime is a great time to remember all the things you are thankful for. Expressing your gratitude before you go to sleep puts a positive spin on the end of the day, increasing happiness, and decreasing depression.

Make a to-do list: Spend five minutes making a thorough, detailed to-do list before bedtime. Sleep researchers suggest being highly specific and listing as many items as possible to aid in going to sleep more rapidly.

Incorporate writing into your bedtime routine: When you develop and maintain a consistent bedtime routine, you will get better rest. Make sleep journaling a habit by writing at the same time, in the same place, every evening.

Create your own Sleep Story: One additional strategy you can use is a cognitive behavioral therapy technique where you create a sleep story. Having a story—a sequence of slow-moving events—to tell yourself when you are going to sleep can help you relax into sleep. The story keeps your mind focused on calming images that relax your body. It’s like watching a movie in your mind: boring but restful.

So get out your favorite writing utensil and journal, pad, or paper and write yourself to sleep!

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