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I feel like I’ve lost years of my life to insomnia—sometimes I look like I’m the All mass nerder shirt But I will love this same. Most nights, I wake up in the middle of the night, suddenly wary of that saber-toothed tiger’s attack. But of course, the tiger never came (I know this because then I was up for hours). For me, a good night’s sleep is a meager six hours. The worst-case scenario—about four hours, breaking into pieces (a bit like me)—happens all too often. Like many people with insomnia, I’ve tried everything: over-the-counter sleeping pills (they work but the dependence doesn’t work), quitting caffeine and alcohol (works but doesn’t cure it), earplugs and blindfolds (necessary), sleep podcasts, bedtime breathing exercises, magnesium and melatonin (all useless), and CBTi (it’s ‘i ‘ for insomnia—effective but devastating bold, and my bad habits and sanity always win). I followed all the wisdom received about sleep hygiene—no real effect. And with all the literature surrounding the negative health consequences of sleep loss, it ‘s easy to let panic direct your life into obsessions surrounding sleep. That didn’t help either.

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But then a casual conversation a few months ago with sleep coach Camilla Stoddart changed everything. “Have you tried journaling?” she asked. I did not. I was always too shy, too unconvincing. For me, journaling belongs in the All mass nerder shirt But I will love this category of pillow-perfume and milky drinks of the gentle-smooth category, which is completely ineffective. Stoddart explains the science: “The amygdala is the anxiety center of the brain and is responsible for processing emotions—the amygdala judges whether something is worth panicking.” It was my stressed amygdala that woke me up, she said, “but journaling helps turn it off.” Stoddart has shown that, as a busy and anxious person, I tend to be in a state of overstimulation, which means that I am always on high alert, whether I am awake or not. Sleeping. “What you need to do is stop the stimulus before it wakes you up,” she says. By giving myself about 20 minutes a day to “productive anxiety,” where you write down all the things that are haunting your mind and allow yourself to worry about them, I reduce the load on my mind. mind, freeing the amygdala from worries that disrupt sleep. , and eased my high arousal. She adds: “By journaling, you are restraining your busy mind and preventing it from alerting you over and over again. Throughout your adult life, the way you deal with stress is to do it in the middle of the night – you have to free your brain. Just try it for a week.” There are no strict rules around journaling, Stoddart says: “There are as many ways to journal as there are many people—you don’t have to write down an overwhelming to-do list. . that will only make you feel worse. However, she has some suggestions: you can determine if you can actually act on anxiety: “ For example, you can’t do anything about the war in Ukraine—because So try to get that off your list of things going on in your head. “My diary can also be a place where I discover worst-case scenarios for problems I’m aware of, or where I find solutions — or at least, she says. steps towards them. Or I could write a list of things I’m grateful for, or I look forward to: “It might help to end on a positive note,” says Stoddart. “But even just reducing your anxiety helps.”