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Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Goal
Empty mind of intrusive thoughts before sleep to reduce insomnia.
Steps
-
1
10 min before sleep, sit.
Expected Outcome
Immediate
Sleep faster.
Evidence base
School: CBT-I
Founders: Michael Scullin (2018)
Scullin Baylor 2018 — to-do lists help.
Keywords
#brain-dump#scullin#CBT-I#نوم#sleep#تفريغ-ذهن#كتابة قبل النوم#pre-sleep-writing#أرق معرفي#cognitive-insomnia#أفكار داهمة#intrusive-thoughts#قائمة مهام#to-do-list#تفريغ ذهني#mental-offload#دفتر ليلي#night-journal#تفريغ الأفكار قبل النوم#إفراغ الذهن كتابيًّا مساءً#evening-mental-emptying#اكتب كل ما في ذهنك بلا تنقيح#write-everything-no-editing#سكالين بايلور#عشر دقائق قبل النوم#ten-minutes-before-sleep
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 app.
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