50 Journal Prompts To Unwind Your Mind & Have Restful Sleep

Restful Life
5 min read

The modern world bombards us with information and stimulation.

By bedtime, our minds are often racing, making it difficult to drift off to sleep. Here’s where journaling can be a powerful tool.

Taking a few minutes before bed to unwind and reflect on your day can help you have more restful sleep.

This post offers a range of journaling prompts to help you:

  1. Practice Gratitude: reflecting on the positive aspects of your day can shift your focus and promote feelings of contentment.
  2. Enhance Self-Discovery: by exploring your goals, aspirations and challenges you invite opportunities for personal growth.
  3. Develop Connection and Empathy: consider your relationships with others, acts of kindness, and moments of understanding.
  4. Improve Well-being: restful self-care, mindfulness and processing emotions can boost your overall well-being.
  5. Encourage Creativity: explore your interests, dreams, and aspirations by embracing curiosity.

Simply pick a question that resonates with you and start writing.

Remember, there’s no right or wrong way to journal. Find what works best for you and make it a relaxing part of your bedtime routine.

Reflection and Gratitude Journal Prompts For Restful Sleep

  1. What went well today and why did it make you happy?
  2. Write about a moment today when you felt at peace or content.
  3. What’s your favourite memory from childhood and why does it still bring you joy?
  4. List three things that brought you joy today, no matter how small.
  5. What is one thing you learned today, no matter how small?
  6. What is one thing you did today that you’re proud of?
  7. List three things you appreciate about yourself right now.
  8. Which moment of restful self-care did you enjoy today?
  9. Write about when you felt connected to nature and what it taught you.
  10. What’s the best piece of advice you’ve ever received and why?

Self-Discovery and Personal Growth Journal Prompts For Restful Sleep

Woman in white pyjamas writing in a journal sitting cross-legged on a bed

  1. What’s the most important intention you have for tomorrow?
  2. Describe a recent accomplishment, no matter how small, and how it made you feel.
  3. What stories are you telling yourself that aren’t true anymore?
  4. What did you do today that you wish you’d done differently?
  5. What goal or dream have you had for a long time? What’s one small step you can take soon to achieve it?
  6. Write about a skill or talent you possess and how you can use it to benefit others.
  7. What is your favourite season, and what do you love about it?
  8. If I could change three things about the world, what would they be?
  9. When do you feel the most like you?
  10. What’s one thing you thought you couldn’t do, but then surprised yourself and did?

Connection and Empathy Journal Prompts For Restful Sleep

  1. What’s on your mind right now? How are you feeling?
  2. Write a letter to yourself, offering encouragement and support.
  3. Write a thank-you letter to someone who positively impacted your day.
  4. What fear or challenge have you overcome and how did it grow you?
  5. Reflect on a conversation that left an impact on you. What did you learn from it?
  6. List three qualities you admire in someone you know and why they inspire you.
  7. Write about a random act of kindness you can perform tomorrow and how it might impact others.
  8. Reflect on a time when you felt proud of someone else’s accomplishments and why it touched you.
  9. What makes you feel cherished and supported? And how do you express your care and affection for others?
  10. If your best friend knew what’s worrying you, what words of comfort or advice do you imagine they’d offer?

Mindfulness and Well-being Journal Prompts For Restful Sleep

  1. List three affirmations or positive statements you can tell yourself right now.
  2. List three things you can do this week to practice restful self-care.
  3. What’s one go-to activity that always lifts your spirits after a tough day?
  4. List three things you want to let go of before going to sleep.
  5. What’s something that you’re really looking forward to soon?
  6. What helps you stay focused, and when do you feel distracted?
  7. What habits or situations do you tend to notice on nights when you have trouble drifting off?
  8. When did you say “hell yes” or “I want more of this?” What feels easy?
  9. What habits, systems, or activities support your wellness? When do you feel the most well-rested?
  10. List 3-5 words that describe how you really want to feel tomorrow and why

Creativity Journal Prompts For Restful Sleep

Woman in a striped top lying down on a bed writing in a journal

  1. List your three favourite hobbies, and what you love about each of them.
  2. Write about a hobby or interest you’d like to pursue more and why it interests you.
  3. Have you read a book, watched a movie, or heard a song that deeply resonated with you recently? Why?
  4. Describe a favourite place in your home and what makes it special to you.
  5. If you could be any animal for a day, which animal would you choose and what would you do?
  6. List three things you’d like to learn more about in the coming weeks and why they interest you.
  7. What are your three favourite TV shows of all time?
  8. What are your three favourite books of all time?
  9. Write a list of ten unusual ways to use a common household item.
  10. Write a letter to your future self. What would you want them to know?


From fostering gratitude and self-discovery to promoting connection and well-being, journaling before bed can be a powerful tool to unwind.

Just a few minutes of journaling before bed can help you quiet your mind, process your day, and cultivate a more positive outlook. Which can ultimately lead to a more restful night’s sleep. Sweet dreams!

Discover a growing library of meditones inside the Restful app to help you quickly fall asleep. Download for free today on Google Play or the App Store.