Sleep Restriction Worksheet
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 Sleep Restriction Worksheet?
Sleep restriction is a behavioural intervention used in Cognitive Behavioural Therapy for Insomnia (CBTI) to reduce the amount of time spent waking up in the middle of the night. The aim is to initially restrict the time of time one spends sleeping i.e purposefully shortening their sleeping hours. Then gradually time spent in bed is increased as long as awakenings in the middle of the night continue to reduce.
How will the worksheet help?
This worksheet will help clients log their sleeping patterns for a period of two weeks. This information is vital to determine one’s Average Total Sleep Time (ATST). Adding 30 minutes to this time will tell the number of hours of sleep that the client has to follow for a week as part of sleep restriction therapy.
How to use the worksheet?
This worksheet is to be used by the client as a sleep log to keep track of the time they go to bed and the time they wake up for a period of two weeks. They also have to note down the time they spend awake in the middle of the night. After to weeks they have to calculate the Average Total Sleep Time as mentioned at the end of the worksheet.
