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The Anti-Insomnia Notebook


The Anti-Insomnia Notebook: An Evidence-Based Programme for Better Sleep

Turn restless nights into restful ones with sustainable change. Using long-term tools and strategies for better sleep, this notebook guides you through Cognitive Behavioral Therapy for Insomnia (CBT-I), the most effective evidence-based program for a variety of sleep issues.

  • Made by Therapy Notebooks (New York, USA)
  • 6 weeks of sleep journaling to improve your sleep quality and quantity
  • 42 sleep log entries to gain insight into your sleep patterns
  • Daily tips and reminders from expert therapists
  • An analog tool to combat the effects of an “always on” world
  • Contains 128 pages of 75 gsm cream paper for a smooth & fluid writing experience
  • Hardcover, with a thread-sewn, flat-lay binding, linen cover, & heat-sealed ribbon
  • Dimensions: 140 x 216 mm



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How it works

Make it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioural Therapy for Insomnia (CBT-I) program.

The moment we wake up, we’re bombarded by the day: the most up-to-date news, our work notifications, and more. Keeping your notebook in a close, regular spot will help you check-in with your sleep before you get on with your day.

The Daily Sleep Log asks you to note down when you went to bed, how long you slept, and more details that help you understand the quality and quantity of your sleep. You can think of this exercise as the first step in improving your sleep hygiene.

This step is the backbone of the Cognitive Behavioural Therapy for Insomnia program. It gives you a good understanding of your sleep’s starting point before you implement the program to adjust and improve it.

<pevery week—over="" the="" course="" of="" six="" weeks—you'll="" review="" your="" sleep="" log="" entries="" to="" use="" concepts="" like="" efficiency="" and="" total="" time="" asleep="" determine="" next="" week's="" schedule.

This step builds off of the daily sleep log and helps you reduce the total number of hours you’re laying restless in bed.

In addition to calculating your sleep weekly, you’ll also have access to daily therapist guidance. You’ll add to your toolbox of ways you can improve your restfulness by learning how to use sleep restriction, cognitive reframing, healthy routine setting, and more.

Sleep is impacted by a myriad of factors. Whether it’s your wind-down routine, daily habits, or screen time before (or in) bed, this step will help you develop healthier habits for sustained and improved sleep.

When you’re ready, you can take some time to read through the Introduction and Appendix resources to augment your understanding and experience of CBT-I.

Scientists are still understanding how sleep works within our body and neurology. Understanding the latest of how sleep works will help you toggle the variables that will positively impact your rest. We’ve also included a section that gives you tips and techniques you can practice when you’re having trouble sleeping.


Jessica Yu is a licensed clinical psychologist whose roles as a strategy lead at a worldwide virtual care company, private practice clinician, and advisor to various mental health organisations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioural Therapy (CBT) and Dialectical Behaviour Therapy (DBT), and incorporates the principles and techniques from these modalities into her treatment of those with anxiety, depression, and eating disorders.

Hod Tamir is a developmental psychologist and licensed mental health counselor. His practice, The WĪSR Place, focuses on wellbeing, identity, sexuality, and relationships. After completing his PhD in Psychology at Florida International University, Hod worked as a postdoctoral researcher at Columbia University and the National Institutes of Health. Dr. Tamir is now focused on clinical practice, teaching, and developing tools to make mental health treatment more accessible.

Diana Hu is a licensed clinical psychologist in the Seattle area. She has experience working in a variety of settings, including college counseling, community mental health, and partial hospitalisation programmes. Diana focused her graduate training on CBT-based therapy modalities, and psychological evaluation for adults. She currently focuses on helping adults strengthen their relationships, navigate intergenerational cultural differences, and feel empowered to lead meaningful lives.

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