What is the theory behind this worksheet?
The following worksheet is based on a Cognitive-Behavioral Therapy for Insomnia (CBT-I) approach. This approach has the goal to combat symptoms of insomnia and improve the quality of sleep through different techniques, such as cognitive restructuring, behavioral interventions, and psychoeducational interventions (Rossman, 2019).
How will this worksheet help
The following worksheet will provide clients with a large number of techniques to help them fall asleep and to improve sleep quality in order to achieve a high level of mental well-being.
How to use this worksheet
Sleep is fundamental for many health outcomes, such as mental well-being, since not getting enough sleep reduces the serotonin levels in your brain, which can make it harder to control your moods during the day. More than this, sleep quality has a significantly large effect on one’s mood (Triantafillou et al., 2019).
While prescribed medication can help you fall asleep, we propose several techniques to help you improve your sleep. Using the sleep diary that follows, track your sleep and the methods that you used for at least two weeks.
Sleep diary worksheet (PDF)
Techniques to help you get more sleep
● Listen to soft music, read, take a warm shower, or meditate before going to bed.
● Exercise for at least 30 minutes each day, but not right before you go to bed.
● Write a to-do list for the following day, and then clear your head of those concerns.
● Practice deep breathing or progressive muscle relaxation before bedtime.
● Avoid caffeine, alcohol, and nicotine, either entirely or at least in the evenings.
● Keep your bedroom at a cool temperature (65–68 degrees).
● If you are sensitive to light and sound, wear a sleep mask and earplugs, or try a white noise machine
● to mask the sound. There are various white noise apps that can be used on a smartphone.
● If you are having trouble falling asleep, get out of bed and do some light activity (like reading) in another room. Go back to bed when you feel drowsy.
● Go to bed and get up at the same time every day.
● Avoid eating heavy meals at least two to three hours before bed.
● Make sure your mattress and pillows are comfortable.
| Date | Hours Slept | Trouble Sleeping? YES or NO | Methods used | Successful? YES or NO |
References
Rossman, J. (2019). Cognitive-Behavioral Therapy for Insomnia: An Effective and Underutilized Treatment for Insomnia. American Journal of Lifestyle Medicine, 13(6), 544–547. https://doi.org/10.1177/1559827619867677
Triantafillou, S., Saeb, S., Lattie, E. G., Mohr, D. C., & Kording, K. P. (2019). Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. JMIR Mental Health, 6(3), e12613. https://doi.org/10.2196/12613
You can download this worksheet here.