7 proven wind down tips on how to unwind to fall asleep, stay asleep better and wake up more rested.
A good night’s sleep can make all the difference to your mood, motivation and progress. It’s just as important to maintain a good sleeping pattern as it is to ensure you eat and drink well, or get enough exercise, as it is to apply yourself towards your work or goals. A relaxed mind starts with a slow evening. Here’s how to use journaling (and a few other tactile rituals) to help you fall asleep more easily, stay asleep, and wake up better rested.
1. Start by slowing down your body
Notice how fast you're moving around the house. Can you write a gentle to-do list for the evening, and complete each task slowly? Focus on how you move through them. Relax your arms, posture and the muscles in your face. Unclench. When you're walking, slow your pace. These signals tell your body it's no longer in go-mode. You're transitioning toward rest.
2. Switch off your screens
We know. You've heard it before. But avoiding blue light, from phones, laptops, and even your TV, truly does make a difference. Blue light suppresses melatonin, the hormone that regulates sleep. The flickering, the feeds, the stimulation. It keeps your attention on high alert. Instead, try switching everything off 30–60 minutes before bed. Give yourself space to unwind. Use that time to journal, connect with your home, or simply sit quietly. Let your thoughts settle.
3. Set aside 15 minutes to write at night
You know the drill. You lie down and your brain starts whirring. Did I sound weird when I said that thing earlier? Why did I wave and shake their hand like that? Instead of letting those thoughts spin at 1am, write them down before bed. Keep a notebook by your bedside and unload them onto the page.
4. Let the thoughts come. Then reframe them.
For example:
"I can’t believe I missed Susie’s high five and apologised three times. She probably thinks I'm strange."
Becomes:
"That was human and kind of funny. Susie probably laughed and forgot about it."
This helps you acknowledge your thoughts, and put them to rest. Handwriting slows you down and grounds you in the moment.
If you want to learn more, visit our blog on the benefits of writing and using pen and paper.
5. Track your sleep through journaling
Journaling is a great way to ease into sleep, but it's also a useful tool for building better habits. Try these prompts:
- What time did I go to bed and fall asleep?
- What helped or hindered my sleep?
- What am I grateful for today? (1–3 things)
- How would I rate today overall?
- Anything I want to get off my chest?
Free writing is also great. Give your mind space to surface what it needs to. A few lines is enough.
6. Reading and reflecting
Reading has a magical ability to induce drowsiness. You’re not imagining it. Repetitive eye movements and low-stimulation storytelling are perfect for winding down. Reading your journal entries can have the same effect. Reflect, review, write something new. It's a gentle way to transition from thinking to dreaming.
7. Create a cosy sleep environment
Make your bed somewhere you want to be. Invest in a good pillow, a soft duvet, and some sensory touches. Aromatherapy is a great way to get into a cosy sleep environment. Incense, candles and scent sprays can work wonders. We love natural wax candles with sleep-supportive oils. One we reach for is the MNPS/1 candle by Quiet Blue. It's specifically for sleep support.
Another scent known for helping you to unwind is lavender. I use the Sydney 2.0 from Quiet Blue as it's got both lavender & patchouli combined. These are two scents that feely earthy, grounding and relaxing and put me into a relaxed space. If you're not into candles, you can find sleep mists to give your pillow a little calming scent before you get into bed too.
8. Journal in the morning
Morning journaling can reinforce your routine and give insight into what’s working. Try these prompts:
- Wake-up time
- How would I rate my sleep (1 to 5)?
- I woke up feeling: Tired / OK / Refreshed
- My sleep quality felt: Poor / OK / Very good
- Dream notes
You don’t need to write pages. A few lines will help you stay present and consistent.
These are just a few ways to unwind and sleep better with journaling. A notebook, a quiet space and a pen you enjoy using. Simple tools that can bring calm and clarity at the end of your day. Tried and tested. Thoughtful and effective. Because real rest is something you can create, one small habit at a time.
If you’d like to start to get into journaling today, here are some notebooks and pens that are the perfect shape, format and size for late night mind dumps and organised reflections.
Notebooks for all journaling and sleep tracking:
Shop all Papersmiths notebooks.
