Sleep worksheets
CBT-I-informed worksheets for insomnia, sleep hygiene, and racing-mind nighttime patterns.
Cognitive Behavioral Therapy for Insomnia (CBT-I) is recommended by the American College of Physicians as the first-line treatment for chronic insomnia, ahead of medication. The worksheets here are derived from standard CBT-I protocols and cover the four core moves: sleep restriction, stimulus control, cognitive work, and sleep hygiene.
Most insomnia is maintained by a learned arousal response: the bed becomes associated with effortful, frustrated trying-to-sleep. CBT-I dismantles that association.
All Sleep worksheets (8)
Sleep Diary Two-Week Tracker
A two-week tracker for sleep onset, awakenings, total sleep time, and daytime sleepiness — the foundation of CBT-I.
Sleep Restriction Calculator
A worksheet for calculating your time-in-bed window based on actual sleep efficiency, the core CBT-I behavioral move.
Stimulus Control Plan
A printable card with the CBT-I stimulus control rules for re-establishing the bed as a sleep cue.
Sleep Hygiene Audit
A checklist of behavioral and environmental factors that affect sleep quality, with action steps.
Wind-Down Routine Builder
A planner for designing a 60-minute pre-sleep routine that actually fits your life.
Sleep Belief Audit
A worksheet for identifying and gently testing the dysfunctional beliefs about sleep that maintain insomnia.
Caffeine and Alcohol Audit
A weekly audit for spotting the timing patterns of substances that erode sleep quality.
Sleep Cognitions Worksheet
A worksheet for catching catastrophic thinking about sleep that paradoxically prolongs insomnia.