Who says journaling can only be done in the morning? Taking a few minutes to reflect on your day before bed can help you unwind and prepare for a good night's sleep. These 25 nighttime journal prompts are perfect for getting started.
Is journaling before bed good?
There are few things more satisfying than finally crawling into bed after a long day and letting out a deep sigh of relief. But if you're struggling to fall asleep, that feeling of satisfaction can quickly turn into frustration. One way to help encourage restful sleep is to journal before bed.
Not only is journaling a great way to express your thoughts and feelings, it can also be therapeutic. It gives you a chance to reflect on your day and process any emotions you may be experiencing. And if you're someone who tends to ruminate on things, journaling can help clear your mind and allow you to drift off to sleep more easily.
Should I journal every night?
For some, journaling every night may feel like a necessary part of self-care, while others may only journal sporadically or when they are feeling particularly triggered. There is no right or wrong answer when it comes to how often to journal. The important thing is to find a journaling practice that works for you.
Maybe, like me, you'll find over time that nightly journaling becomes a valuable part of your wellness routine.
What do you write in a journal before bed?
Don't worry if you don't know what to write about—that's where prompts come in. It’s as simple as picking one (or more) of the prompts below and spending 5-10 minutes writing.
Here's how to start a nighttime journal routine:
- Buy a journal (my favorites are listed at the end of this article)
- Block a 5 minute window before bed
- Pick and answer a journal prompt from the list below
25 evening journal prompts
Be sure to pin this list of nighttime journal prompts for quick reference. Or, if you prefer a hard copy, click here: FREE printable night time journal prompts.
- What was the best part of your day?
- What made you smile today?
- What are you looking forward to tomorrow?
- What's something you're grateful for?
- What went well today?
- What could have gone better today?
- What's something new you learned today?
- What's something that made you feel proud today?
- What was the biggest challenge you faced today? How did you overcome it?
- Who brightened your day today and why?
- Did anything make you angry or upset today? If so, how did you deal with those emotions in a productive way?
- What goals did you accomplish today, big or small?
- What is one kind thing you did for someone else today?
- What is one kind thing someone else did for you today?
- Who do you need to reach out to tomorrow and why?
- What do you need to let go of in order to move forward tomorrow?
- What are some things preventing you from sleeping peacefully tonight and how can you address them head-on so they don't bother you as much in the future?
- What are three things from today that made you happy?
- If you could go back and change one thing about today, what would it be?
- If tomorrow were a blank slate with no obligations or commitments, how would you spend the day?
- What was something random or unexpected that happened to you today? How did it make you feel?
- How do you define happiness, and what are your strategies for achieving it?
- What do you think is the meaning of life?
- Taking some time for yourself can be really hard when there's always so much going on. Why is it important for you to prioritize self-care, even if it's just for 10-15 minutes each day?
- Remember all of the good times you’ve had in your life up until this point – no matter how big or small they may seem. Write down 5-10 moments from your life that always make you smile when you think about them and why they're so special to you.
My favourite nighttime journals
What kind of journal you buy depends on how you want to journal.
- If you want a guided journal where you simply fill in the blanks, go with the guided night reflection journal.
- If you want a blank notebook where can pick and choose from the bedtime journal prompts above, go with a bullet journal or blank notebook.
Variations on nighttime journaling
I love journaling. Writing down our thoughts, emotions and experiences helps us process, reframe negative thoughts, and change our behavior.
With that in mind, I say, why stop at nighttime journal prompts? If you want to go further in improving your wellbeing, I suggest adding one of the below to your journaling routine.
- Gratitude journaling (150 gratitude prompts can be found here)
- Self-love journaling (75 self love prompts can be found here)
- Manifestation journaling (55 manifestation prompts can be found here)
- Shadow journaling (80 shadow work prompts can be found here)
If you want to learn more about improving your well-being, check out some of my other articles below. Happy, healthy, reading.
These nighttime journal prompts will help clear your mind so you can fall asleep more easily. Give them a try tonight and let me know how they work for you!