Most writers are looking for better sleep. Try these tips from Dr. Henderson to help rest your body and mind more often!
by Dr. William Henderson
Ever noticed how your best ideas often come at the least convenient times?
Late at night, when the house is quiet, your mind suddenly floods with inspiration. For writers, this surge of creativity can make it hard to sleep and even harder to wake up feeling refreshed. But finding ways to balance creativity with restful nights isn’t just possible—it’s essential. Using mindful sleep techniques and natural methods can help you rest well, recharge, and keep your creativity sharp and ready for the next day’s work.
Better Sleep: Mindful Evening Rituals to Transition from Writing to Rest
A good night’s sleep often begins with how you end your day. Writers deal with mental clutter, which can make winding down a challenge. Creating mindful rituals to close your writing day can help your brain understand that it’s time to relax. This shift makes a big difference in how easily you fall asleep and in your sleep quality.
Creative Reflection Journal
One effective way to end your day is by keeping a “creative reflection journal.” Spend a few minutes noting what inspired or challenged you during the day. This practice lets you mentally “close” the writing session, wrapping up the day’s creative thoughts. By putting your reflections on paper, you help clear your mind, making it easier to let go of active ideas. A quick, reflective journal entry can distinguish between a night spent turning over ideas and one spent resting.
Art-Based Visualization
Art-based visualization is another powerful tool for transitioning into rest. It’s simple yet effective. Take a few minutes to visualize a calming scene—one that connects with themes you’re working on or aligns with your creative mindset. You could imagine walking along a quiet forest path or watching waves on a calm beach. As you do this, focus on the details: the colors, the sounds, and the sensations. This visualization helps your mind shift from active thinking to a more relaxed state, preparing you for restful sleep.
Better Sleep: Nature-Based Sleep Aids and Their Unique Benefits for Writers
Sometimes, a gentle, natural aid can make sleep easier to achieve. Nature-based supplements and essential oils can provide the calming effects you need to relax fully. Unlike synthetic options, these work without harsh side effects and support your body’s natural rhythms.
Ashwagandha & Reishi Mushroom
These are two natural supplements that can reduce stress and promote better sleep. Ashwagandha, a well-known adaptogen, lowers cortisol levels, helping your body stay calm under stress. This makes it easier to ease into sleep after a stimulating day.
Reishi mushroom, known for enhancing sleep quality and relaxation, has long been used in Chinese medicine to treat insomnia and restlessness. Reishi supports restful sleep in three key ways:
- Increasing Sleep-Promoting Neurotransmitters: Reishi raises levels of 5HTP, a compound that contributes to serotonin production, which relaxes the mind and deepens sleep.
- Enhancing Gut Health: Reishi helps improve sleep quality by encouraging beneficial gut bacteria (specifically Bifidobacterium). A healthy gut is increasingly linked to better sleep.
- Reducing Inflammatory Markers: Reishi can reduce lipopolysaccharides (LPS) in the blood, a marker that often appears elevated in people with sleep apnea and other sleep disorders.
Recent research even shows that Reishi mycelium extract may boost sleep duration and speed up the time it takes to fall asleep. Mice, given Reishi’s alcohol extract, experienced longer sleep times and fell asleep more quickly, with the alcohol-based extract being especially effective in supporting sleep. This makes Reishi an ideal addition to a writer’s bedtime routine, promoting a deeper, more restful night’s sleep.
Sandalwood Essential Oil
Sandalwood oil has long been valued for its calming properties, making it ideal for bedtime. The scent of sandalwood can help boost serotonin, a chemical that stabilizes mood and promotes sleep. To use it, simply add a few drops to a diffuser or place a small amount on your pillow. As the soothing scent fills the air, your mind will begin to unwind, easing the transition from a busy writing day to a restful night.
The Power of a Nootropics Stack for Creative Focus and Rest
Sometimes, balancing creativity and sleep requires more than a nighttime ritual; you need tools that support both your mental clarity and your ability to rest. This is where a nootropics stack comes in. Nootropics, often called “smart supplements,” are natural or synthetic compounds designed to boost brain function. For writers, a carefully chosen nootropics stack can provide focused, sustained energy during the day while also supporting restful sleep. (Always check with your doctor first before trying new supplements.)
How a Nootropics Stack Works
A nootropics stack usually combines multiple supplements that support brain function and manage stress. Some ingredients, like L-theanine, promote calm and focus without drowsiness, making it easier to slip into creative flow. Others, such as magnesium and certain B vitamins, help regulate the nervous system, reduce stress, and improve sleep quality. By carefully selecting nootropics that balance mental energy with relaxation, you create a stack that enhances both productivity and recovery.
Creating a Balanced Nootropics Stack for Writers
For writers, a balanced stack might include nootropics for focus, memory, creativity, and calming agents in the evening. Here’s an example:
- Morning: Rhodiola Rosea (for mental stamina), L-theanine (for focus and relaxation), and Bacopa Monnieri (for memory).
- Evening: Magnesium (for muscle relaxation and sleep), Reishi mushroom (for relaxation), and Glycine (for better sleep quality).
Using a nootropics stack that supports both active thinking and restful sleep gives you the best of both worlds. You can work with mental clarity during the day and relax when it’s time to wind down.
Better Sleep: Recharging Mindfulness Techniques for Writers After a Sleepless Night
Even with the best efforts, some nights might still be restless. Specific mindfulness techniques can help you recharge and refocus on those days without sacrificing productivity. These strategies help you overcome fatigue and boost mental clarity, even on low-energy days.
Micro-Meditations
Micro-meditations are short, focused breathing exercises that can reset your energy and improve focus in just a few minutes. Try taking five minutes to sit quietly and breathe deeply. Focus on each inhale and exhale, counting up to five seconds per breath. This simple practice can refresh your mind and body, making it easier to regain focus and flow without much time away from work.
Natural Light Therapy
Natural light therapy is another effective way to boost your energy after a sleepless night. Exposure to sunlight, especially in the morning, can help regulate your body’s circadian rhythm. This natural boost encourages your body to produce more serotonin, improving mood and focus. If stepping outside isn’t possible, consider using a lightbox for 10–15 minutes in the morning. This small change can help you fight morning fatigue and set a more productive tone for the day.
Practical Tips to Set Boundaries Between Creative Work and Rest
Maintaining clear boundaries between writing and personal time is crucial for restful sleep. Writers often face the temptation to work late, but setting firm boundaries helps your mind transition more naturally from creativity to rest.
Mindful Tech Breaks
If you spend hours on digital devices, the impact on your sleep can be significant. Digital fatigue can make it harder to unwind, as screen time stimulates the brain and disrupts natural sleep patterns. Schedule intentional tech breaks throughout the day, especially before bed. Aim for at least one hour of tech-free time in the evening. Step away from screens allows your mind to reset and prepare for a restful night.
Creative Downtime Exercises
Creative downtime exercises allow you to shift from active thinking to restful relaxation without overstimulating your mind. Low-stress activities, like reading a simple book, stretching, or walking, help recharge your mental energy without keeping your mind in work mode. These gentle activities prepare your mind and body for sleep, making it easier to let go of active ideas and relax.
The Final Thought
Incorporating mindfulness, natural sleep aids, and a balanced nootropics stack into your routine can make a big difference in your life as a writer. Experiment with these techniques to find what works best for you. When you prioritize restful sleep, you gain more than just a good night’s rest—you nurture your creativity, focus, and energy. By creating mindful transitions, exploring natural sleep aids, and setting clear boundaries, you can balance your creative life with the rest you need. The result? You’ll feel refreshed and ready to tap into your best creative work each morning.
Featured image by SHVETS production via Pexels.
* * *
Dr. William Henderson is a certified psychiatrist with over 10 years of experience specializing in couples therapy and sexual health.
He serves as the Senior Health Consultant at HisBlue, a telemedicine platform focused on mental wellness and education.
References
- Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled study. Medicine (Baltimore). 2019 Sep;98(37):e17186. doi: 10.1097/MD.0000000000017186. PMID: 31517876; PMCID: PMC6750292. https://pmc.ncbi.nlm.nih.gov/articles/PMC6750292/
- Kong Y, Li Z, Tang T, Wu H, Liu J, Gu L, Zhao T, Huang Q. The level of lipopolysaccharide-binding protein is elevated in adult patients with obstructive sleep apnea. BMC Pulm Med. 2018 May 29;18(1):90. doi: 10.1186/s12890-018-0647-z. PMID: 29843666; PMCID: PMC5975538. https://pmc.ncbi.nlm.nih.gov/articles/PMC5975538/
- Yao, C., Wang, Z., Jiang, H. et al. Ganoderma lucidum promotes sleep through a gut microbiota-dependent and serotonin-involved pathway in mice. Sci Rep 11, 13660 (2021). https://doi.org/10.1038/s41598-021-92913-6
- Hartman-Petrycka M, Lebiedowska A. The Assessment of Quality of Products Called Sandalwood Oil Based on the Information Provided by Manufacturer of the Oil on Polish, German, and English Websites. Evid Based Complement Alternat Med. 2021 Jul 12;2021:9934143. doi: 10.1155/2021/9934143. PMID: 34335846; PMCID: PMC8292048. https://pmc.ncbi.nlm.nih.gov/articles/PMC8292048/