Journal For a Better Sleep - The Better Sleep Journal Experience

https://lestallion.com/collections/journal-notebook-for-better-sleep

Ever found yourself exhausted at day's end, only to have your thoughts kick into overdrive the moment your head hits the pillow? That mental chatter keeping you awake isn't just frustrating—it's robbing you of the restorative sleep your body and mind desperately need.

We dive deep into a surprisingly effective solution for those restless nights: dedicated sleep journaling. This isn't about scribbling random thoughts in any notebook. We explore how specially designed journals like those from Lestallion—with their premium paper quality, soft faux leather covers, and thoughtful organization features—can transform your relationship with sleep.

The science is compelling. Writing physically transfers swirling thoughts from your mind to paper, creating a "mental download" that clears cognitive space for rest. Through real stories and practical examples, we demonstrate how consistent journaling reveals personal patterns affecting your sleep. One listener discovered that late-night sugar was her sleep nemesis, while another found that documenting work stress prevented middle-of-night wakings. These insights emerge naturally when you track your habits over time using numbered pages and a table of contents.

Beyond simple reflection, we share specific techniques to maximize your journaling practice: gratitude entries that shift focus toward positivity, honest emotional processing, and strategic prompts for when you're facing blank-page paralysis. The sensory experience matters too—smooth paper and tactile covers make this practice something you'll look forward to rather than another bedtime chore.

Ready to transform your nights? Visit Lestallion's website to explore their sleep journal collection and discover how putting pen to paper might be your pathway to more peaceful, restorative sleep. Your racing thoughts don't have to win—sometimes the simplest solutions are the most powerful.

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LeStallion offers premium PU leather journal notebooks for writing, dedicated to all those who are pursuing their dreams and goals, or nurturing their personal development and mental health.

For More Info on LeStallion, check out:
https://lestallion.com/

Episode Transcript

Speaker 1 (00:00):
All right.
So you know that feeling rightwhen the day is finally over,
you're exhausted.
But the second your headtouches the pillow, suddenly
it's like your brain decides oh,it's time to overthink
everything.
Anxieties, bubbling up thatto-do list playing on repeat.
How many nights have you tossedand turned like that lately?

Speaker 2 (00:17):
Way too many.

Speaker 1 (00:18):
Yeah Well, today we're diving into something that
might just be a total gamechanger for those restless
nights.
We're diving into somethingthat might just be a total game
changer for those restlessnights.

Speaker 2 (00:30):
We're talking about using a journal, a notebook
specifically designed to helpyou actually sleep better.
Yeah, exactly, we've talkedabout how powerful journaling
can be in general.

Speaker 1 (00:34):
Yeah.

Speaker 2 (00:34):
But today we're zeroing in on how that practice
can really make a differencewhen it comes to sleep, and
especially when it's kind ofguided by a notebook designed
for that purpose, like thejournal notebook for better
sleep from Lestallion.

Speaker 1 (00:47):
Oh yeah, I've seen those.

Speaker 2 (00:48):
Right, and you know they have those in both soft and
hardcover with, like, all sortsof colors to choose from, so
there's something for everyone.

Speaker 1 (00:55):
Yeah, exactly what really grabbed my attention with
Lestallion's whole approach isthis idea that you can actually
work towards quieting thatmental chatter that keeps us
from sleeping well by making aregular evening routine and
adding in some focusedreflection through journaling.
So today we're going to explorehow that works.
Can we really get more restfulnights, less anxiety and a

(01:15):
clearer, calmer mind just byputting pen to paper, especially
in a notebook designed forsleep?

Speaker 2 (01:22):
That's the big question.

Speaker 1 (01:23):
That is the big question we're digging into
today.

Speaker 2 (01:25):
And it's not about just grabbing any old notebook.
Lestallians really thought thisthrough.
They talk about the paperquality, how it makes writing
smoother, more enjoyable, andeven that soft faux leather
cover.
It adds this nice tactileelement that makes you want to
use it regularly.
It's all about building a goodfeeling around this pre-sleep
routine.

Speaker 1 (01:42):
That makes sense.
So let's break down this wholenighttime routine idea and how
journaling fits into it.
We kind of already know thatsignaling to our body that it's
time to wind down is superimportant, but can you tell us
more about the specific rolejournaling plays in that?

Speaker 2 (01:54):
Sure, think about it this way All day your mind's
taking in information,processing stuff, reacting to
stress, and when you try tosleep all that mental activity,
it doesn't just vanish, it canstick around.
Journaling gives you thisdedicated space to get those
thoughts and feelings out ofyour head.

Speaker 1 (02:12):
It's like a brain dump.

Speaker 2 (02:13):
Exactly, and putting them on paper can actually make
them less intense, like yourbrain's less likely to keep
obsessing over them, which freesup space for sleep.
It's like you're doing a mentaldownload before shutting down
for the night.

Speaker 1 (02:25):
So it's not just about writing.
It's about giving thosethoughts a physical form,
somewhere to exist outside ofyour mind.

Speaker 2 (02:31):
Exactly, and this simple act, it had some serious
psychological benefits.
Writing makes you more mindful.
You have to focus on your word,be present in the moment, and
it helps you relax by shiftingyour attention away from stress
and towards reflection, and whenyou do this consistently, it
can be a powerful tool forhandling anxiety, improving your
mental well-being and,ultimately, having a healthier

(02:52):
relationship with sleep.

Speaker 1 (02:58):
Now we know listelling is all about sleep
journals.
What makes a dedicated sleepjournal different from a regular
journal and how does itspecifically help our sleep
habits?

Speaker 2 (03:03):
It's all about intention.
A sleep journal prompts you tothink about things that directly
affect your sleep.
You start noticing patterns,those triggers or activities
that impact your sleep quality,either good or bad, like did you
have caffeine?
How intense was your workout?
Did you have a reallystimulating conversation right
before bed?

Speaker 1 (03:22):
So it's about building a personalized record,
like a sleep diary, to help youunderstand your own sleep
patterns.

Speaker 2 (03:27):
Right.
When you write these thingsdown they go from vague ideas to
solid information.
You might not realize that alate night sugary snack always
messes with your sleep, but whenyou see it written in your
journal for weeks, theconnection's obvious.
And that's where the specificfeatures of Lestallion's journal
become really helpful.

Speaker 1 (03:44):
Oh yeah, Tell me more about those features.
What makes this journaldesigned for better sleep?

Speaker 2 (03:48):
Well, first off, it has 211 pages, which shows they
want you to stick with it longterm.
But the numbered pages and thebuilt-in table of contents,
those are super practical.
If you're tracking your sleepover time and what's affecting
it, you need to be able toeasily look back and see what's
been happening, to spot trends.

Speaker 1 (04:09):
And that's what those features help you do.
It's like having a neatlyorganized history of your sleep.
That's a great point.
It's all about being consistentand learning from what you've
written down over time.
And they also talk about thatpremium smooth paper.
Does the actual feel of writinghelp with sleep?

Speaker 2 (04:21):
You really can think about it.
Our senses play a big part inhow we engage with routines.
Smooth paper makes writing moreenjoyable, so you're more
likely to actually want tojournal and do it regularly.
And that soft faux leathercover adds to the sensory
experience.
It makes the journal feel morelike a converting part of your
routine rather than just a chore.
It subtly shifts how you seejournaling from a task to a

(04:43):
mindful moment of self-care.

Speaker 1 (04:44):
You know this reminds me of my sister, emily.
She was going through a reallyrough time at work lots of
stress, and she was alwayscomplaining about not being able
to sleep.
She tried all sorts of thingsbut nothing really helped
consistently.
So I got her a listallionjournal and she started using it
before bed.
She told me that just writingdown everything that was on her
mind felt like she was finallyhitting pause.

(05:05):
On the day she also startedwriting down a few good things.
That happened each day evensmall things.

Speaker 2 (05:14):
That's fantastic.

Speaker 1 (05:14):
She was addressing those anxious thoughts and
bringing in some positivitybefore sleep.
Exactly, and she specificallymentioned how much she liked the
feel of the paper.
She said it made writing feelcalming and the fact that the
pages were numbered actuallymotivated her to keep going.
She could see how much she'ddone.
She even noticed a pattern ondays she skipped journaling, she
had a harder time sleeping.
It was like the journal becamethis physical reminder to

(05:35):
prioritize her sleep.

Speaker 2 (05:37):
That's a great example of how journaling can
help you become more aware ofthe connection between your
daily life and your sleep.

Speaker 1 (05:44):
So for someone listening who's like, okay, this
sounds interesting, I want totry this.
What are some really effectivejournaling techniques they can
use to get better sleep?

Speaker 2 (05:52):
Consistency is key, like we've been saying.
Make journaling a regular partof your evening routine, ideally
around the same time everynight.
This helps your body understandthat it's almost time for sleep
.
And when you write, be honest.
Don't hold back, don't centeryour thoughts and feelings,
whether they're good or bad.
Just letting them out on thepage is what matters.

Speaker 1 (06:14):
We've mentioned gratitude journaling a few times
.
How powerful is that really?

Speaker 2 (06:18):
It's more powerful than you might think.
Just taking a few minutes towrite down three things you're
grateful for can really shiftyour mindset before bed.
It makes you focus on thepositive stuff from your day
instead of letting worries takeover.
And if you're ever stuckstaring at a blank page, don't
worry Prompts can be superhelpful.
Questions like what made mehappy today or what am I looking

(06:39):
forward to tomorrow Can giveyou a starting point to help you
focus.

Speaker 1 (06:43):
Those are good ones, and it probably helps to combine
journaling with other relaxingthings like reading a book or
taking a warm bath, to create awhole wind down routine.

Speaker 2 (06:52):
Absolutely.
Journaling is one part of abigger strategy for better sleep
, and remember to be kind toyourself when you're journaling.
Be honest.
There's no right or wrong wayto do it.
It's your own personal spacefor thinking and processing.
And again, the design of ajournal like the Stallions, with
its smooth paper and lots ofspace.
It really makes this wholeprocess easier and something you
can stick with.

Speaker 1 (07:12):
My colleague, tom, was really skeptical about
journaling At first.
He thought it was just anotherthing to do, but he was having
trouble sleeping.
He was waking up in the middleof the night a lot.
So I told him about theStallion Journal and how it
could help him keep track of hissleep.
He started super simple justwriting down what time he went
to bed.
Keep track of his sleep.
He started super simple, justwriting down what time he went
to bed and if he woke up duringthe night because the pages were
numbered and there was a tableof contents he could keep track

(07:34):
easily, even with just a fewwords each night.
Then he started adding asentence or two about how he
felt before bed and when helooked back he was surprised to
see that certain things he didin the evening seemed to be
linked to him waking up at night.

Speaker 2 (07:46):
That's a perfect example of how even a little bit
of journaling can give you somereally useful insights.
The structure of the Lestallionjournal makes it easy to start
small and gradually build thehabit as you start to see the
benefits.

Speaker 1 (07:59):
Okay, so beyond just reflecting on your day, actually
tracking your sleep and yourprogress using a journal seems
super useful.
Yeah, how can we use a sleepjournal for tracking in the best
way?

Speaker 2 (08:10):
By writing in it regularly, you create this
detailed log of your sleeppatterns.
You can track things like yourbedtime, how many hours you
slept, how rested you felt whenyou woke up and if you woke up
during the night and anypossible reasons why.

Speaker 1 (08:23):
So it's like becoming a sleep detective, looking for
clues in your own sleep data.

Speaker 2 (08:27):
Exactly and over time .
This tracking can revealpatterns you might not even
notice Otherwise, like you mightrealize that when you skip your
evening walk you always havetrouble falling asleep.
Or maybe you notice that evenone glass of wine close to
bedtime messes with your sleep.
And once you see theseconnections, you can start
making changes to your sleephygiene, those habits and things

(08:48):
in your environment that affecthow you sleep.

Speaker 1 (08:50):
And again Lestallion points out how the features of
their journal, the lots of pagesfor tracking over time, the
numbered pages for easyreference and the table of
contents for organization, areall designed for detailed sleep
tracking.

Speaker 2 (09:03):
Yes, these features make the journal a practical
tool for analyzing your sleep,and the back pocket lets you
keep other notes or informationhandy, so it's like a central
hub for everything you're doingto sleep better.

Speaker 1 (09:15):
I had a friend, liam, who thought his late-night
snacking was messing with hissleep.
But he wasn't totally sure, sohe started using his Lestallion
journal to write down exactlywhat he ate in the evenings and
then how he slept.
After a few weeks theconnection was so clear.
The nights he ate heavier,sugary snacks close to bedtime,
he always slept poorly.
Seeing it all written down madethe cause and effect super

(09:37):
obvious, so he started makinghealthier choices and ended up
sleeping way better.

Speaker 2 (09:42):
That's another great example of how simply writing
things down and looking back atthem can lead to real positive
changes in your sleep habits.

Speaker 1 (09:50):
So, as we wrap up our deep dive today, what's the
main takeaway you want listenersto remember?

Speaker 2 (09:54):
The biggest thing is that making journaling a
consistent part of your nightlyroutine, especially with a
well-designed notebook like theones from Lestallion, can be a
really effective way to improveyour sleep quality.
It gives you a space not justfor writing but for reflection,
for processing your day and forbecoming more aware of your
sleep patterns, which leads tomore restful nights and a better
sense of well-being overall.

Speaker 1 (10:16):
It really makes you think what small thought or
feeling, if you just took amoment to write it down tonight,
could actually help you getdeeper, more restorative sleep
tomorrow.

Speaker 2 (10:25):
That's a powerful question to consider.
If you're interested inlearning more, I encourage you
to visit Lestallion's website orcheck out other resources on
sleep hygiene and the benefitsof journaling.

Speaker 1 (10:36):
Here's to all of us getting better sleep.
Thanks for joining us on thisdeep dive.

Speaker 2 (10:39):
Absolutely Thanks for having me.

Speaker 1 (10:41):
See you next time.