Therapy Notebooks The Anti-Insomnia Notebook

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.

Every week—over the course of six weeks—you’ll review your Sleep Log entries to use concepts like sleep efficiency and total time asleep to determine your next week’s sleep 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.