Falling asleep should be very simple: lie down when you’re tired and gently drift off to sleep. However, many people have trouble falling asleep because as soon as they lie down, thoughts swirl around in their heads and keep them awake. If you use bedtime rituals to help you relax but still lie awake and frustrated, here are some ways to use a notebook to fall asleep.

1. Write down your worries

Worrying about stressful events such as an upcoming presentation or difficult conversation can keep you awake. When you keep your worries bottled up, your mind replays them over and over. If worries take over your thoughts at night, write them down in your notebook. Think of writing them down as physically moving them from your mind to the paper – once they are on paper, you don’t need to think about them anymore. You mind will be clear and it will be easier for you to fall asleep.

2. Write down solutions

If your thoughts wander as you lie in bed and you suddenly think of a solution to a problem or dilemma, don’t let it keep you up. Write it in your notebook so you can work on it in the morning. You’ll rest easier knowing that important information is written down and will be ready for you when you wake up.

3. Write down your to-do list

Many people who lay awake in bed think about all they things they need to do instead of thinking about relaxing and falling asleep. Focusing on the multiple tasks you need to do in the morning and how you’ll get everything done can create anxiety that keeps you awake. Before you go to bed, create, organize and prioritize your to-do list in your notebook. This will reduce the stress and anxiety that prevents you from relaxing and falling asleep.

4. Write down your random thoughts

Even when you are not worried or preoccupied with a list of things to do, you might still find that you can’t stop random thoughts from running through your head. Jumping from one through to another can make you feel like you’re on an endless journey. Stop your mind from wandering by writing down the thoughts that pop into your head. When you finish writing, you’ll feel a sense of completion and may even be tired from the effort, which will enable you to move on to sleep.

5. Write down what you’re grateful for

If you aren’t bothered by negative thoughts or anxiety but still can’t fall asleep, grab your notebook and jot down one or two things that you are grateful for. Appreciating your life can make the challenges in your life seem manageable. It can also create a sense of peace and atmosphere of tranquility that is very conducive to sleep.

When you don’t get enough sleep, you wake up feeling irritable and sluggish. A lack of sleep can also make you forgetful and contribute to weight gain. A good night’s rest leaves you rejuvenated, improves your physical and mental health and contributes to a good quality of life. If you have problems falling asleep, you need to use all the tools at your disposal to help get more rest. Besides, ensure to use proper pillow and mattress ( I use a comfort bamboo pillow, and it works!) Follow the steps outlined here, and a notebook may be the tool you need to get more sleep every night.

Author Bio:

This is Sandra McElroy. My mission is to help BedtimeFriends readers research, & pick mattresses & various other sleep products that suit their needs, & budget