Sleep · CBT-I
Cognitive Arousal Sleep Sheet
For when hygiene isn't the problem
If sleep hygiene isn't fixing it, the problem is cognitive arousal — the mind won't power down. This sheet catches the loops and drains them onto paper before bed.
Topics my mind keeps returning to at night
What each topic is actually asking me to do (worry vs plan vs feel)
Concrete next steps I can write down and hand off to tomorrow
One thing I'll say to myself when the loop restarts at 3am