Clinical Favorite

The Anti-Insomnia Notebook

An Evidence-Based Program for Better Sleep

$28

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.

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

This notebook is filled with 128 pages of 75 gsm cream paper for a smooth & fluid writing experience.
Hard bound with a flat lay binding, this notebook is lighter than our hardcover Anti-Anxiety Notebook, but filled with the same high-quality, evidence-based content you know and trust.
(LxWxH): 8.5" x 5.5" x 0.38", 0.51 lb.

The Anti-Insomnia Notebook

WHO THIS HELPS

Do you find yourself tossing and turning at night? Have you ever felt anxious because you couldn't sleep? The Anti-Insomnia Notebook helps you build healthy sleep habits that last a lifetime: whether that's tending to your sleep hygiene, managing time in bed, and more.

CONTRIBUTORS

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 organizations are centered on increasing access to evidence-based care. She is trained in Cognitive Behavioral Therapy (CBT) and Dialectical Behavior 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 hospitalization programs. 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.

WATCH: A look into The Anti-Insomnia Notebook (0:45)

HOW IT WORKS

Make it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioral 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 Behavioral 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.

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.

INSIDE THE BOOK

Break the cycle of
bad sleep.

Sleep is one of the most important foundations for overall health and well-being. And one that too many of us take for granted. This workbook is beneficial for anyone wanting to maximize the quality of their rest, insomnia or not.

Feel ready for rest when your head hits the pillow.

Take on the most important part of your day by investing in practices for getting the most out of rest. You'll face each day with more clarity and focus, with a long-term solution that doesn't come from a bottle, but from within.

Frequently Asked Questions

We made a few improvements to The Anti-Insomnia Notebook! We’ve updated the experience of calculating your goals after you’ve logged a week’s worth of sleep entries. The instruction and activities are much more intuitive, and hopefully easier to navigate as you adjust your sleep schedule.

We’ve also changed the interior page color to a darker purple, and have increased the opacity of the text color to help with legibility. Note that we have kept the text size the same due to page limitations.

This notebook is an analog tool to help you combat the effects of an always-on world. It is not a quick fix. Instead, it’s designed for gradual and persistent change that can provide lasting change for your sleep. Our reality today is that we’re always on. Whether it’s work, our social lives, or the news reel, we are constantly bombarded by demands for our attention. We translate the multi-week Cognitive Behavioral Therapy for Insomnia program into a digestible, easy-to-use resource for you to get started on improving your sleep sustainably.

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.
In case you need urgent assistance, here are some resources:

All Emergencies - 911
National Suicide Prevention Lifeline - 988
SAMHSA National Helpline - 1 800 622 HELP (4357)
Crisis Text Line - Text HOME to 741741
If you're located outside of the US, visit this page to find resources for your country

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CUSTOMER REVIEWS

At first glance seems deceptively simple but after working through it I realized it has powerful tools! The information is also explained in a way I could actually make sense of and use easily. I bought this because I found it overwhelming trying to sift through all the results of my Google searches on insomnia, sleep problems, sleep issues. It was exhausting- literally! This notebook actually takes all that "evidence-based" info and gives you what you need. I highly recommend it.

— Erika K.

I have bought all of the products sold by this wonderful company, and this workbook by far has made the biggest difference, I have struggled with insomnia most of my life, and the workbook has truly helped me in a way that no medication could, so thank you so much for creating such a helpful workbook!

— Kayla D.

Working completely remotely has made it more challenging to stick to a good sleep routine. I ordered this workbook to help get my sleep back on track. It's been amazing so far! The logs help you to recognize where issues may be arising and helps make staying on a schedule fun by filling it out daily in the morning. Definitely recommend if you feel like you need a tool to understand and realign your sleep patterns!

— Sam K.

Customer Reviews

4.9 Based on 33 Reviews

5 ★

91%

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Reviews
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Your input is very much appreciated. Share it with your friends so they can enjoy it too!

RL

01/02/2023

Rachael L.

United States

helpful so far!

i like the simplicity of this tool and leaving it on my nightstand reminds me to use it each morning. i've learned a lot already and am looking forward to contuining

K

12/19/2022

Katie

United States

Great tool

This actually went above and beyond my expectations. It’s a great tool that I highly recommend!

SB

12/07/2022

Sophy B.

United States

Nice concept, not totally helpful in practice

The sleep journal was helpful but I felt like there was a missing step between week one and week two. If you just have trouble falling asleep at night this might work for you but it's not helpful if you need to readjust your schedule at all (aka what time you wake up.)

RC

12/07/2022

Ryan C.

United States

Comfort

I find, it comforting to write my progress down, and see how far I've come!

LS

12/06/2022

Laura S.

Sleep and CBT-I journal, Depression guidebook: very useful tools.

I like the simplistic but beautiful design of the notebooks. They are written in a way I can understand, but also contained information I had not yet gotten in therapy. I have gone through the first two topics in the Depression book and both have really helped me by doing the exercises. I've done a full two weeks with the Sleep journal, and it's allowed me to put into practice advice I had been given before but hadn't been able to implement. Even though keeping to a set bedtime and wake up schedule is very hard for me, I feel like this is so far the right pace for me to make progress forward and not feel like totally giving up with I go off the times.

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The Anti-Insomnia Notebook

An Evidence-Based Program for Better Sleep

The Anti-Insomnia Notebook

WHO THIS HELPS

Do you find yourself tossing and turning at night? Have you ever felt anxious because you couldn't sleep? The Anti-Insomnia Notebook helps you build healthy sleep habits that last a lifetime: whether that's tending to your sleep hygiene, managing time in bed, and more.

CONTRIBUTORS

WATCH: A look into The Anti-Insomnia Notebook (0:45)

HOW IT WORKS

INSIDE THE BOOK

INSIDE THE BOOK Program Overview

Page 11 Program Overview

INSIDE THE BOOK How This Book Helps You

Page 16 How This Book Helps You

INSIDE THE BOOK WEEK I: The Sleep Log

Page 28 WEEK I: The Sleep Log

INSIDE THE BOOK EXAMPLE: Sleep Log Entry

Page 32 EXAMPLE: Sleep Log Entry

INSIDE THE BOOK Calculate Your Goals

Page 44 Calculate Your Goals

Break the cycle ofbad sleep.

Feel ready for rest when your head hits the pillow.

Frequently Asked Questions

You might also like...

The Sustained Rest Set

The Anti-Anxiety Notebook

The Build-a-Habit Guide

The Complete Collection

CUSTOMER REVIEWS

helpful so far!

Great tool

Nice concept, not totally helpful in practice

Comfort

Sleep and CBT-I journal, Depression guidebook: very useful tools.

INSIDE THE BOOK
Program Overview

INSIDE THE BOOK
How This Book Helps You

INSIDE THE BOOK
WEEK I: The Sleep Log

INSIDE THE BOOK
EXAMPLE: Sleep Log Entry

INSIDE THE BOOK
Calculate Your Goals

Break the cycle of
bad sleep.