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
What is CBT-I and what does it involve?+
Cognitive behavioural therapy for insomnia has five components: sleep restriction (compressing time in bed to match actual sleep), stimulus control (bed for sleep and sex only, out of bed when awake), cognitive work on sleep-related beliefs, relaxation or de-arousal practice, and sleep hygiene. Sleep restriction and stimulus control do most of the work; hygiene alone does very little.
Which sleep worksheet should I start with?+
A two-week sleep diary, before any intervention. Sleep-efficiency calculations, the restriction window, and any measure of progress all depend on baseline data, and clients' recalled sleep differs substantially from what the diary shows. Start the diary, then build the plan from it.
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.
Why doesn't sleep hygiene alone fix insomnia?+
Because hygiene addresses the conditions for sleep, not the conditioned arousal that maintains insomnia. Once the bed has become a cue for wakefulness and effort, a darker room and less caffeine change little. Stimulus control breaks that association and sleep restriction rebuilds sleep drive — which is why hygiene-only advice so often fails.
Are these appropriate when sleep apnoea or another disorder is suspected?+
No — screen first. Loud snoring, witnessed apnoeas, morning headaches, or unrefreshing sleep despite adequate time in bed all warrant referral for assessment. Sleep restriction is contraindicated in untreated apnoea, and also needs caution in bipolar disorder and seizure disorders, where sleep deprivation carries specific risk.
Are these sleep worksheets free?+
Yes — free printable PDFs including the sleep diary, and sendable as a secure client link from a TherapistAssist account so the client can complete the diary on their phone.