CBT Worksheet for Insomnia Worksheet

Use the table below to list down activities that can…

Help you relax your body and your mind and help you go back to sleep if you were to wake up in your sleep window.
Lead to a heightened emotional or physical arousal which eventually disrupts your sleep quality and chances of going back to a sound sleep

Keep this list somewhere it is easily visible to you. Add or remove activities as you test them out throughout your treatment process.

Activities conducive to good sleep

Activities that can worsen my sleep

Reference

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

You can download more Mental Health worksheets here.

Please note: There may be a more up-to-date and editable version of this worksheet available here which may be more suitable to present to clients if you are a therapist or to use in a classroom as a teacher or guidance counsellor.