CBT · Behavioral

CBT-I Sleep Diary

Two weeks of data on time in bed, sleep efficiency, and stimulus control

therapistassist.app

The diary that drives CBT-I. Two weeks of data on when you got in bed, how long it took to fall asleep, how long you were awake in the night, and when you got up. Sleep efficiency (time asleep ÷ time in bed) is the number that matters — below 85% means sleep restriction is on the table.

Week of

What I want sleep to look like in 4 weeks

Sleep diary — one week

Fill in within 1 hour of getting up. Don't watch the clock at night — estimate in the morning.

Mon

Tue

Wed

Thu

Fri

Sat

Sun

Time I got into bed

Time I tried to fall asleep

Minutes to fall asleep

Times I woke in the night

Total minutes awake in the night

Final wake time

Time I got out of bed

Total sleep time (TST, minutes)

Total time in bed (TIB, minutes)

Sleep efficiency (TST ÷ TIB × 100) (%)

Sleep quality (0–10)

Weekly averages

Avg time to fall asleep

Avg time awake at night

Avg total sleep

Avg sleep efficiency %

Stimulus control — checked this week

Same wake time every day (within 30 min)Out of bed if awake > 20 min — only return when sleepyBed only for sleep and sex (no scrolling, no work, no TV)No naps (or one ≤ 20 min before 3pm)No caffeine after 2pm · no alcohol within 3hrs of bedWind-down routine (30–60 min, dim, low-stim)Daylight within 1 hr of waking

What got in the way this week

What I'll change next week

Sleep restriction note

If your sleep efficiency stays below 85% for 2 weeks, talk with your therapist about a sleep window. Restricting time in bed to roughly your average total sleep (minimum 5–5.5 hrs) consolidates sleep — short-term tiredness, longer-term repair.