A different kind of bedtime story

Jackee Holder explains why nightly journalling holds the key to better sleep

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I've been struggling with my sleep in this last stretch of winter. It's a stark contrast to when I was a teenager and could fall asleep anywhere: on a friend's couch, in the backseat of a car, even during social events, masking how uncomfortable I often felt with groups of people. Sleep came naturally and easily then, like a superpower I took for granted.

Fast forward to adulthood, and that effortless slumber has slipped through my fingers.

The stresses of daily life have crept in, alongside bad habits I once vowed never to adopt. Where my bedside table used to hold a book and a trusty notebook, these companions have been replaced by the glowing blue light of my iPhone and iPad.

For a long while I'd scroll endlessly through news, messages, and social media, unaware that I was sabotaging my body's natural rhythms.

As I've since discovered, research shows that blue light from screens interferes with our circadian rhythms and suppresses the production of melatonin, the hormone that regulates sleep.

I realised that my habits weren't just costing me sleep, they were draining my energy and focus during the day. This realisation became a turning point: I needed to prioritise my sleep for my overall health. Studies have increasingly shown the benefits of journalling for better sleep, something I have known for quite a while. Research published in The Journal of Experimental Psychology found that writing before bed reduces cognitive stimulation, rumination, and worry, enabling participants to fall asleep faster.