CBT-I worksheets that build sleep, not chase it.
Ten worksheets covering the full CBT-I protocol — diary, restriction, stimulus control, cognitive work — plus Imagery Rehearsal Therapy for nightmares, shift-work and jet-lag protocols, and taper support. Free, printable, first-line.
CBT-I Sleep Diary (2 weeks)
Data before intervention
Standard CBT-I two-week sleep diary — the foundation for every downstream intervention.
Sleep Restriction Worksheet
Less time in bed, more consolidated sleep
Calculate the sleep window, track efficiency weekly, adjust in 15-minute increments.
Stimulus Control Worksheet
Retrain bed = sleep
The six rules of stimulus control plus a plan for out-of-bed 2am activity.
Insomnia Cognitive Work Worksheet
Dismantle the sleep-effort paradox
Test rigid sleep beliefs against actual next-day impact; write a new sleep permission.
60-Minute Wind-Down Routine
Boring routines work
Design a repeatable 60-minute pre-bed routine with standard elements to try.
Imagery Rehearsal (Nightmare) Worksheet
IRT for chronic and PTSD nightmares
Standard IRT: brief description, rewrite (any element), 5–10 minute daily rehearsal.
Shift Work Sleep Worksheet
Light, darkness, caffeine, meals
Rotation-aware plan for bright light, blackout, caffeine window, and meal timing.
Jet Lag Protocol Worksheet
Light is the strongest lever
Direction-specific light, meal, and melatonin timing with a landing-day plan.
Hyperarousal Pre–Wind-Down
Drop arousal first
10-minute arousal-drop stack for wired bodies before the standard wind-down begins.
Sleep Medication Taper Support Worksheet
CBT-I supports through the corridor
Behavioral supports through a prescriber-directed sleep-med taper, including rebound-insomnia framing.
Cognitive Arousal Sleep Sheet
For when hygiene isn't the problem
Drain the mental loops onto paper before bed — sort worry vs plan vs feel — with a 3am script.
Sleep Restriction Schedule (CBT-I)
The CBT-I workhorse, on one page
Calculate the compressed window, log seven nights of efficiency, and rebuild once past 85%.
Stimulus Control Plan
Retrain the bed → sleep association
The seven CBT-I rules with room to troubleshoot the one you'll hate most.
Worry Window for Sleep
Give the mind its meeting earlier
Scheduled 15-minute pre-bed window sorted into act, accept, and defer — with a closing cue.
Morning Anchor for Sleep
Fix sleep from the morning
Fixed wake time, morning light, caffeine cutoff, movement — the circadian anchors that make bedtime work.
Two-Week Sleep Diary
The gold-standard CBT-I diary — every insomnia decision runs on this data
14-day, 7-column diary in the standard CBT-I format: bedtime, sleep latency, awakenings, wake time, total sleep, quality. Plus sleep-efficiency calculation and free-form notes on caffeine, alcohol, exercise, screens, and meds.
Frequently asked questions
Is CBT-I really first-line?+
Yes — the American College of Physicians, American Academy of Sleep Medicine, and NICE all recommend CBT-I as first-line treatment for chronic insomnia, ahead of pharmacotherapy.