A notebook is a place to throw thoughts so they stop bouncing around your head at night.

An unwritten thought keeps circulating because some part of you is still holding it in case it is needed. Putting it on paper hands over the storage, and the circling usually stops once that happens, which is why a worry can go quiet the moment it is written even though nothing about it has been solved. The relief comes from being allowed to let go.

Keep something by the bed and empty your head into it before sleep. No structure, no sentences that have to make sense. You can decide in the morning whether any of it matters.