Bedtime Thought Log Worksheet
Worksheet published on March 6th, 2017
Worksheet updated on April 26th, 2022
There are many reasons why people tend to have trouble sleeping. Among the most common symptoms of insomnia or sleep issues is having racing thoughts right before going to sleep. Many clients will struggle with falling asleep because as they try to fall asleep they are overwhelmed with thoughts that seem to demand their attention. The thoughts prevent the client from being able to relax and sleep.
Such thoughts can be so intrusive that is causes the client to stay up all night, becoming more anxious and exhausted as the hours pass by. While research has found many different ways to manage negative thoughts it can be particularly difficult to calm the mind right before going to sleep.
About This Worksheet
This is a Bedtime Thought Log. The purpose of this log is to provide a space for the client to record any racing thoughts that are preventing him or her from falling asleep.
This bedtime thought log can help clients with sleep issues relax their minds because it allows for space to record racing thoughts that prevent them from falling asleep. This is a good exercise because when the client records the thought on paper, he or she is able to let it go without risk of forgetting it.
That way, the client can stop fixating on the thought without fear of losing it. It will be there for him or her in the morning, when he or she has the time and energy to address it. This reduces the urgency of the thought in the moment.
This bedtime thought log is to be completed by the client as needed. The client is to leave the log by his or her bedside with a pen or pencil. At bedtime, instruct the client to record any intrusive or racing thoughts onto the worksheet.
Explain to the client that this exercise is meant to keep a record of his or her thoughts, so he or she does not forget them and they do not interfere with falling sleep. The intrusive thoughts can be addressed in the morning and the client does not risk forgetting the important thoughts or reminders for the day.