Sleep Worry Dump Worksheet

A structured journaling tool to clear your mind before bed. Helps identify patterns, reduce anxiety, and prepare sleep-related questions for clinicians. Works entirely offline—your data stays in your browser.

Educational only, not medical advice.

Your Sleep Worry Journal

What's on your mind?

Worry Intensity (1-10)

Mild Severe

Category (optional)

Worry List

Count: 0

Your worries will appear here

Patterns & Summary

Add worries to see patterns and prepare questions for your healthcare provider.

Sleep Preparation Action Plan

Immediate Release

Write down 1-2 small actions you can take tomorrow.

Let Go For Tonight

Identify worries outside your control to consciously release.

Questions for Clinician

Prepare sleep-related questions based on your worry patterns.

Why Worry Dumping Helps Sleep

Persistent worries activate the brain's alert system, making it difficult to transition to sleep. Writing them down externalizes concerns, reduces mental rehearsal, and creates psychological distance. This structured approach helps transform vague anxiety into manageable items.

How to Use This Worksheet

Evening ritual: Use 15-20 minutes before bed in a quiet space.
Write freely: Don't censor—dump all concerns without judgment.
Rate intensity: Assign a number to quantify emotional charge.
Categorize: Tag worries to identify recurring themes.
Review patterns: Use the summary to prepare clinician questions.

Example Patterns

Worry Pattern	Common Theme	Possible Sleep Impact
Health anxiety at bedtime	Bodily sensations interpreted as threats	Delayed sleep onset, frequent awakenings
Next-day performance	Work or social obligations	Light, unrefreshing sleep
Unresolved conflicts	Relationship tensions	Restless sleep, vivid dreams

Sleep Readiness Checklist

Check items that apply to your current state. This helps identify modifiable factors affecting sleep.

Caffeine consumed within 6 hours

Screen use within 1 hour of bed

Room temperature comfortable

Exercise today

Consistent bedtime routine

Worry dump completed

Sleep Readiness Score

0/6

Check items above to see recommendations.

Frequently Asked Questions

How often should I use this worksheet?

Daily for 1-2 weeks to establish patterns, then as needed when experiencing sleep difficulties. Consistency helps identify recurring themes.

What if my worries feel trivial?

All worries matter—what seems small can still trigger physiological stress responses. Recording them helps differentiate between significant concerns and minor irritants.

When should I seek professional help?

If worries consistently rate 8+/10 in intensity, significantly impair daytime functioning, or are accompanied by physical symptoms (racing heart, panic). Persistent insomnia (3+ nights/week for a month) warrants medical evaluation.

Methodology & Assumptions

This tool uses journaling techniques from cognitive behavioral therapy for insomnia (CBT-I), specifically worry time and cognitive restructuring. Worry intensity is self-rated on a 10-point scale. Pattern detection analyzes word frequency and category tags. All data remains in your browser—nothing is stored or transmitted.

Disclaimer: For informational and educational purposes only. Estimates depend on your inputs and simplifying assumptions. This tool is not medical advice and does not diagnose or treat any condition. If you have symptoms, abnormal readings, or urgent concerns, contact a qualified healthcare professional.

Sources: Cognitive behavioral therapy for insomnia (CBT-I) principles, sleep hygiene guidelines, journaling research for anxiety reduction.

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Sleep Worry Dump Worksheet

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