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Pre-Sleep Brain Dump

“Pre-Sleep Brain Dump” is a short 10-minute practice from Zayenha Practice in the Psychological domain. Write everything on your mind on paper 10 min before sleep — empties it. Immediate effect: Sleep faster. It draws on CBT-I. You can read its goal and first step for free; the full practice with every step and the interactive part comes with Plus.

Write everything on your mind on paper 10 min before sleep — empties it.

10 min Beginner

Goal

Empty mind of intrusive thoughts before sleep to reduce insomnia.

Steps

1

10 min before sleep, sit.

2 more steps locked

Expected Outcome

Immediate

Sleep faster.

Evidence base

School: CBT-I

Founders: Michael Scullin (2018)

Scullin Baylor 2018 — to-do lists help.

Frequently asked questions

How long does "Pre-Sleep Brain Dump" take?

This exercise takes about 10 minutes, practiced solo in a Journaling format.

When will I notice the effect of "Pre-Sleep Brain Dump"?

Sleep faster. In the short term: Cognitive insomnia reduces.

Is "Pre-Sleep Brain Dump" evidence-based?

Yes — it draws on CBT-I (Michael Scullin (2018)). Scullin Baylor 2018 — to-do lists help.

Is "Pre-Sleep Brain Dump" suitable for beginners?

Its difficulty level is: Beginner. No external tools required — it can be practiced directly inside the platform.

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Interactive practice locked · 2 more steps locked

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