Worksheet
Insomnia Relief: Managing Worry at Bedtime
This worksheet addresses bedtime anxiety by helping clients manage racing thoughts and worries that disrupt falling asleep. Users list nighttime anxieties, practice techniques like dedicated “worry time,” mindfulness, and cognitive reframing to reduce stress and improve sleep patterns.
How to Use This Worksheet
Guide clients to list any thoughts, worries, or fears that come to mind at bedtime or when trying to sleep. Then, move on to techniques like “worry time” (setting aside daily time for focused worry), cognitive reframing, or mindfulness exercises to address nighttime anxiety and relax the mind before sleep. The worksheet prompts users to select a personalized strategy for the week and set a review date to reflect on progress.
Who This Worksheet Is For
This worksheet is for anyone experiencing trouble falling or staying asleep due to bedtime anxiety, racing thoughts, or recurring fears—especially individuals struggling with generalized anxiety, insomnia, or stress-related sleep issues.
Expected Outcomes
- Reduced bedtime anxiety and nighttime worry
- Improved ability to relax, fall asleep, and stay asleep
- Healthier sleep routines and more restful nights
- Practical skills for evaluating anxious thoughts and shifting focus before bed
Related Topics
References
Altena, E., Ellis, J., Camart, N., Guichard, K., & Bastien, C. (2023). Mechanisms of cognitive behavioural therapy for insomnia. Journal of Sleep Research, 32(2), e13860. https://doi.org/10.1111/jsr.13860
Frequently Asked Questions About Insomnia Relief: Managing Worry at Bedtime Resources
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