It’s 10 p.m. Your body is tired, but your brain has other plans. You’re replaying conversations, thinking about tomorrow’s to-do list, or suddenly remembering something from five years ago.
Stress and anxiety are among the most common reasons people struggle to fall asleep — and while we can’t stop our minds from thinking, we can teach them how to slow down.
🌟 Today’s Sleep Tip: The “Brain Dump” Journal
Take five minutes to write everything down before bed — the to-dos, the worries, the random thoughts. Getting them onto paper signals to your brain that it doesn’t have to hold onto them. Studies show that this simple practice helps reduce the time it takes to fall asleep and improves overall rest.
👉 Bonus tip: End with a “done list” — a few things you accomplished today. It’s a gentle way to quiet perfectionism before bed.
🛠 Quick Sleep Hack: Box Breathing
Inhale for 4 → Hold 4 → Exhale 4 → Hold 4. Repeat for 1–2 minutes.
This military technique is proven to calm the nervous system and lower cortisol — your stress hormone.
🔖 Sleep Pick of the Week
The Five Minute Journal — a guided notebook for reflection and gratitude that helps you release stress before bed.
👉 See it here
That’s it for today’s ZzzBrief — remember, you can’t control every thought, but you can control how your body responds to it.
Sweet dreams,
Bri
P.S. I’m not a doctor — just sharing research and practical tips. Always talk with your healthcare provider before making big changes to your sleep or health routines. Some links I share may be affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you).