About this worksheet
Every CBT-I decision — sleep-restriction window, stimulus-control adherence, medication tapering — runs on sleep-diary data. This is the standard 14-day format: bedtime, sleep latency (minutes to fall asleep), number of awakenings, minutes awake in the night, wake time, total sleep, quality 1–5. Fourteen days gives enough signal for a first sleep-restriction window; shorter samples are noisy. A calculation prompt at the bottom (sleep efficiency = total sleep ÷ time in bed × 100) gives the number CBT-I actually titrates on — under 85% typically indicates active insomnia even if total sleep looks acceptable. A notes field captures caffeine, alcohol, exercise, screens, and medication timing, which change sleep architecture in ways clients often don't notice until the diary makes the pattern visible.
When to use it
- Formal CBT-I course — the diary is the intervention's data spine.
- Sleep-restriction and stimulus-control programs.
- Sleep-medication tapering under prescriber coordination.
- Differential-diagnosing insomnia vs. circadian rhythm disorders (the pattern of bedtimes and wake times matters).
- Post-treatment maintenance for relapse detection.
How to use it
- 1
Fill in the morning, from memory of the night
Not during the night — clock-watching worsens insomnia. Best estimates on waking are accurate enough for CBT-I.
- 2
14 days minimum before setting a window
Shorter samples produce unstable sleep-restriction windows. Two weeks is the CBT-I standard.
- 3
Calculate sleep efficiency
Total sleep ÷ time in bed × 100. Under 85% indicates active insomnia and drives sleep-restriction titration.
- 4
Use the notes column
Caffeine within 8 hours of bed, alcohol at all, screens after 10, exercise timing. Patterns emerge that self-report doesn't catch.
Frequently asked questions
Is this the standard CBT-I sleep diary format?+
Yes — the columns match the consensus sleep-diary format used in CBT-I protocols (Perlis, Morin, Edinger). Different programs use slight variations; the core columns are consistent.
What if the client has variable schedules (shift work, new parent)?+
The diary still works but sleep-restriction protocols need adaptation. The pattern of variability is itself clinical data.
Is this worksheet free?+
Yes. Free printable PDF. Sign in to send as a secure client link.
Worksheet — Two-Week Sleep Diary — provided by TherapistAssist for clinical use. Not a substitute for assessment or treatment.
