CBT Worksheet for Insomnia
By
HappierTherapy
Author bio
The Happier Therapy editorial team is made up of Masters and PhD counselling psychologists. Each worksheet is created by a team member with exposure to and experience in the subject matter. The worksheet then gets reviewed by a more senior editorial member. This is someone with extensive knowledge of the subject matter and highly cited published material.
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What is the theory behind this CBT Worksheet for Insomnia?
Cognitive Behavioural Therapy for Insomnia is short-term, evidence-based treatment for sleep related issues. It helps individuals identify problematic thoughts, emotions and behaviours that may be contributing to or worsening their symptoms of insomnia. Individuals learn skills and habits that can help them improve their quality of sleep.
How will the worksheet help?
This worksheet will help aid other CBT procedures and interventions by helping the individual to write down all that they should and should not do if they wake up in the middle of the night. It is an important part of stimulus control to engage in calming and relaxing activities if one is unable to sleep after going to bed or if they wake up within their sleep window.
How to use the worksheet?
Individuals are required to list down activities that they should and should not engage in if they were to wake up in the middle of their sleep and find themselves unable to go back to sleep again. They can use the list to test which activities are conducive to a good quality sleep and which activities have the potential to disturb their sleep and add and subtract from the list accordingly.