Free ShippingSleep & Insomnia Guided Journal | CBT-I Based | ZipHealthy
When you cannot sleep, everything gets harder — your mood, your thinking, your patience, your hope. This clinician-designed sleep journal uses the same evidence-based approaches that sleep speciali...
When you cannot sleep, everything gets harder — your mood, your thinking, your patience, your hope. This clinician-designed sleep journal uses the same evidence-based approaches that sleep specialists use, adapted into a self-guided format you can use nightly.
Designed by Stephen Velasquez, MBA, MSW, LCSW — a licensed clinical social worker with over 16 years of clinical experience — this 178-page guided journal draws from Cognitive Behavioral Therapy for Insomnia (CBT-I), stimulus control, sleep hygiene, cognitive restructuring, progressive muscle relaxation, breathing exercises, psychoeducation, and self-compassion.
What's Inside
- 40 clinician-designed prompts that go beyond surface-level journaling
- 178 pages of structured, evidence-based content
- 3 ten-night cycles with reflection checkpoints and progressive sleep improvement tracking
- Instant PDF download — start today, print at home or use on any device
What You'll Explore
Forty structured nightly entries based on CBT for Insomnia (CBT-I) principles — the gold-standard treatment for chronic insomnia. Includes sleep diary tracking, stimulus control strategies, cognitive restructuring of sleep-related thoughts, relaxation protocols (progressive muscle relaxation, breathing exercises), sleep hygiene assessment, and psychoeducation about how sleep actually works.
Sample Prompts
Nightly structured entries with sleep diary, pre-sleep cognitive restructuring, relaxation practice, and morning reflection — plus sleep hygiene assessments
Who This Journal Is For
This journal is for anyone struggling with insomnia, sleep anxiety, racing thoughts at bedtime, or poor sleep quality — whether chronic or situational.
Whether you use it on your own, alongside therapy, or as a gift for someone who could use support — this journal meets you where you are.
This product is a digital PDF download for personal use. It is designed as an educational and self-help resource and is not a substitute for professional mental health treatment. If you are in crisis, please contact the 988 Suicide & Crisis Lifeline (call or text 988) or your local emergency services.
Designed by Stephen Velasquez, MBA, MSW, LCSW
Stephen is a licensed clinical social worker with over 16 years of clinical experience. He founded ZipHealthy to make professional-quality wellness tools accessible to everyone — not just those who can afford weekly therapy sessions.
Every toolkit draws from well-established therapeutic frameworks: CBT, DBT, ACT, IFS, and mindfulness-based approaches. These are the same techniques used in clinical practice worldwide.
The Smartest Investment in Your Wellness
Traditional Therapy
- 1 hour per week
- Waitlists of 2–6 weeks
- No take-home materials
- Location dependent
This Toolkit
- Use anytime, anywhere
- Beautifully printed & shipped free
- Structured exercises & worksheets
- Print unlimited copies
- Complement your therapy
- Yours forever
Note: This toolkit is designed as an educational resource and complement to professional therapy — not a replacement. If you are in crisis, please contact the 988 Suicide & Crisis Lifeline.