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Many of us don’t have a problem falling asleep. But maybe we wake up shortly after and can’t get back to sleep? Check out this short video where we go through the process below. You can also listen anywhere you listen to podcasts.

There are 3 main things that contribute to not staying asleep after falling asleep:

  1. Not setting circadian rhythms

  2. Too much stimulus just before bed

  3. Too much on our minds when we go to bed


Listen in to hear the entire conversation around this topic and read on for an awesome journaling exercise we HIGHLY recommend before you go to sleep :)


Try this journaling exercise:

Many of us are never alone with their thoughts until they crawl into bed. This is why many of us feel we can’t “turn off” our minds and therefore feel like we need television or something else going in the background.

This exercise is super effective, it only requires a little time before bed, ideally after all your work and other activities are done. It will help you get all the crazy mind activity down on paper so you can sleep.


EVENING JOURNALING EXERCISE about 30 minutes before bedtime:

Sit in a quiet place, away from the bedroom, with a paper notebook.

👉🏽 First, reflect on the day. What were you big wins? What were some important realizations or concepts that are worth remembering?

👉🏽 Next, write down everything you need to accomplish tomorrow:

  • Start with mundane tasks and to-do’s.
  • List those things you’ve been meaning to do but haven’t gotten around to. Anything that comes to mind.

  • Write down those things you have always wanted to do or places you’ve always wanted to go.
  • Write down anything and everything that is bothering you, worrying you, or adding to your stress. Acknowledge it. There’s no need to come up with a solution. The benefit is getting off of your mind.

Give yourself some time to be alone with these thoughts. Then close the notebook and tell yourself, “I am done with my day; whatever is not done can wait till tomorrow.” Say it to yourself and believe it.

Spend some time doing something relaxing. Reading, coloring, working on a puzzle, having a cup of tea or a cup of bone stock. Think of it as a reward for having finished your day.

When you feel those yawns coming on and start getting drowsy, go to your bedroom making sure it’s nice and dark and cool, and climb into bed.

If your mind starts to race again, remind yourself that the important stuff is already written down, the day is over, and you are prepared for tomorrow.

In the morning when you wake up, take a moment to reread what you wrote the previous night. You’ll probably find that the problems you were so worried about often seem less burdensome in the morning after being refreshed.

Do this every night. Start fresh every night. It’s almost guaranteed to have a positive impact!

Listen in here for even more on this topic:


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Paul C. Tijerina

Paul C. Tijerina | BS MFT CPT NLP | Nutritional Therapist & ATAVIST Life Coach