The “God Jar” Sleep Trick: Write It Down, Hand It Over, Sleep Easier
One of the simplest (and most powerful) things I do with clients who struggle to fall asleep or stay asleep is this: we get the worries out of the head and onto paper.
I call it “give it to God” or if that’s not your belief, give it to the universe, to your higher power, to tomorrow. The point is the same: release it for now. I’m sure many of you have heard the saying, give it to God and go to sleep. This little exercise helps you do just that.
How I do it (my God Jar)
Before bed, I write small notes on little slips of paper anything that’s bothering me, anything I’m carrying, anything I’m afraid I’ll forget tomorrow. Then I fold the note and drop it into a jar I keep by my bed. It’s a simple ritual, but it sends a clear message: “This is handled. I don’t have to hold it all night.”
Why it works (the brain science, in plain English)
- It reduces mental “spin.” Bedtime worry is one of the biggest reasons people can’t fall asleep. Writing creates a “mental offload” so your brain doesn’t have to keep rehearsing the same loop.
- It gives your brain closure. Unfinished tasks and unresolved concerns keep the mind active. When you write them down, your brain can stop scanning as hard because it trusts you won’t forget.
- It creates a boundary. The physical act of putting the paper in a jar (or closing the journal) is a cue: “Worry time is over. Rest time begins.”
Try it tonight (2–5 minutes)
- Write down what’s on your mind: worries, tasks, “don’t forget,” uncomfortable feelings anything.
- Optional: next to each one, add one tiny next step (even if it’s “I’ll decide tomorrow at 10am”).
- Fold it, place it in a jar, or close your notebook and put it away.
- Say a simple release statement: “I’ve done my part. I’m handing the rest over.”
If you wake up at 2:00 a.m. and your brain tries to reopen the file, remind yourself: “It’s already in the jar. I can return to it tomorrow.” However, if your Brain thinks of something new that you haven’t released yet sometimes as fast just to get up write it down and put it in the jar. You can usually go back to sleep knowing that you’ve taken care of that you’re telling your brain we’re not worrying about it right now.
Quick note: If your worry list makes you feel more activated, try doing this earlier in the evening (not right at lights-out), then keep bedtime for calming routines.
Disclaimer
This article is for educational purposes only and is not medical advice. If you have persistent insomnia, worsening anxiety, or symptoms that concern you, talk with a qualified healthcare professional. If you suspect a sleep disorder (like sleep apnea), seek medical evaluation.
Wendy Francis, NBC – HWC
Board Certified Health Coach
