What is the theory behind this Bedtime Thought Log Worksheet?

It is common for most of us to notice racing anxious thoughts and worries as we prepare to go to sleep. Sometimes they get too overwhelming leading to both a delayed and disturbed sleeping pattern. A way to make sure one doesn’t get too preoccupied with those worries is  to use a journal a few minutes before bed. 

How will the worksheet help?

The worksheet will ensure individuals can get peaceful sleep by allowing them to let out their anxious and worrying thoughts onto paper. It will not only help in filtering out helpful thoughts from unhelpful ones but also help with relaxation which is a much needed precursor to a good night’s sleep. 

How to use the worksheet?

Keep this worksheet by your bedside to ensure easy access when needed. Whenever you feel oncoming racing thoughts, whether important or not, just jot them down as they come. Relax and tell yourself you will get back to them once you wake up. 

Bedtime Thought Log Worksheet

Use the space given below to jot down your racing thoughts before bedtime. Whether they are about an upcoming event, or incomplete tasks or general worrying about a difficult situation, just write them down. 

Keep using breathing exercises to calm yourself down and tell yourself you will get back to these thoughts when you wake up. 

Reference

Scullin, M. K., Krueger, M. L., Ballard, H. K., Pruett, N., & Bliwise, D. L. (2018). The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists. Journal of experimental psychology. General, 147(1), 139–146. https://doi.org/10.1037/xge0000374

You can download this worksheet here.