Sleep Reset Journal: A Guided Workbook for Insomnia Recovery

Struggling to fall asleep or stay asleep? The Sleep Reset Journal is a clinically-informed, printable PDF workbook created by psychiatrist Dr. Sidra Bukhari to support individuals dealing with insomnia. This guided journal blends proven cognitive-behavioral strategies for sleep (CBT-I), circadian rhythm regulation, and mindfulness practices to help you reset your sleep-wake cycle naturally.

What’s inside:

• Sleep tracking logs to identify disruptive patterns

• Daily wind-down prompts to quiet the mind before bed

• Sleep hygiene checklists and personalized bedtime routine planners

• CBT-I exercises to address unhelpful thoughts about sleep

• Morning-after reflections to assess rest and reset intentions

• Breathing and grounding techniques for in-the-moment relaxation

Ideal for those who want to improve sleep quality, manage nighttime anxiety, and restore healthy rest—whether used on its own or alongside therapy.