Sleep / CBT-I
Restriction, stimulus control, nightmares.
16 worksheets
Printable worksheets
PDFs and fillable handouts.
- 60-Minute Wind-Down RoutineBoring routines work
- CBT-I Sleep Diary (2 weeks)Data before intervention
- Cognitive Arousal Sleep SheetFor when hygiene isn't the problem
- Hyperarousal Pre–Wind-DownDrop arousal first
- Imagery Rehearsal (Nightmare) WorksheetIRT for chronic and PTSD nightmares
- Insomnia Cognitive Work WorksheetDismantle the sleep-effort paradox
- Jet Lag Protocol WorksheetLight is the strongest lever
- Morning Anchor for SleepFix sleep from the morning
- Shift Work Sleep WorksheetLight, darkness, caffeine, meals
- Sleep Medication Taper Support WorksheetCBT-I supports through the corridor
- Sleep Restriction Schedule (CBT-I)The CBT-I workhorse, on one page
- Sleep Restriction WorksheetLess time in bed, more consolidated sleep
- Stimulus Control PlanRetrain the bed → sleep association
- Stimulus Control WorksheetRetrain bed = sleep
- Two-Week Sleep DiaryThe gold-standard CBT-I diary — every insomnia decision runs on this data
- Worry Window for SleepGive the mind its meeting earlier