Mindstead - Writing & Mindfulness Sleep Bundle

Writing & Mindfulness Sleep Bundle


About This Tool

This bundle contains three tools:

1) Writing Practice for Sleep

2) Word Chains

3) A Breathing Practice for Sleep

The tools in this bundle can be used in combination or as standalone tools to help you relax and fall asleep. The bundle is intended for all audiences who have difficulty sleeping at times and who are interested in writing and mindfulness. The time it takes you to practice the tools will vary depending on your mental and emotional state on any given night. The Word Chain tool takes a minimum of 2 minutes to complete.

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Why It Works

There is a large body of research that shows expressive writing has beneficial effects on emotional and physical health. There are a number of books on the subject by James Pennebaker and others. See the following meta-analysis for a summary of the early expressive writing research: Frattaroli, J. (2006). Experimental disclosure and its moderators: a meta-analysis. Psychological bulletin, 132(6), 823.

The word chain tool included here is based on free association, which has been used for centuries to help people process their thoughts and emotions. Word chains are similar to expressive writing, but differ in that you do not write in paragraph form.

There is also preliminary research that shows that writing out a to-do list before bed can help promote sleep. The Writing Practice for Sleep tool draws upon the concept of to-do lists for bedtime: Scullin, M. et al. (2018). The Effects of Bedtime Writing on Difficulty Falling Asleep: A Polysomnographic Study Comparing To-Do Lists and Completed Activity Lists. J Exp Psychol Gen. 147(1): 139–146.

Here are two resources that describe research on the effects of mindfulness practice on sleep:



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Why It Works

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