Night Thought Dump
A quiet time to set night thoughts down
Before sleep, let the swirl out of your head and settle gently.
Dim your screen if bright light feels activating.
Nothing you type is saved or sent. This session stays on your device only.
The thought that keeps returning
Write just one thought. It is not saved or sent.
Dim your screen if it helps. This does not promise sleep.
When this tool fits — and the evidence
Related evidence; exact flow untestedBest fit
- A future task or one looping thought is keeping your mind active before sleep.
- You want to write briefly, choose what it needs, and close the screen.
Choose another route when
- The main problem is an external sleep constraint, pain, shift work, or persistent daytime impairment—this tool does not address those causes.
- Writing makes you more activated—stop and use a no-writing grounding route instead.
How the evidence shaped this tool
The tool avoids thought suppression and separates an actionable unfinished item from a thought that needs no action tonight.
What the evidence supports
Pre-sleep cognitive activity is associated with sleep-onset difficulty. One small lab study found a benefit from a specific five-minute to-do list versus completed-activity writing.
What it does not establish
A general thought dump is not established as insomnia treatment, and this exact short flow has not been directly tested.
Sources used for this decision
- Pre-sleep cognitive activity in adults: A systematic review (2020)SRC-010 · A
- The effects of bedtime writing on difficulty falling asleep: A polysomnographic study comparing to-do lists and completed activity lists (2018)MLR-SLEEP-001 · B
- Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals (2011)SRC-008 · B
Make one-minute resets easier to return to
No streak pressure. A gentle meditation app.
Last reviewed: 2026-07-21