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Clinical Favorite
4.9 Stars

The Anti-Insomnia Notebook

An Evidence-Based Program 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.

  • 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.

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The Anti-Insomnia Notebook


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.


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



Program Overview

Improve your rest with this 6-week structured program. Each week, you’ll learn a new tool and adjust your sleep schedule.

Program Overview

Page 11 Program Overview

How This Book Helps You

Find out why The Anti-Insomnia Notebook is the best analog tool to help you wind down and get the rest you deserve.

How This Book Helps You

Page 16 How This Book Helps You

WEEK I: The Sleep Log

Each week, you’ll find empathetic and practical therapist guidance to help you rethink your sleep habits and make thoughtful adjustments.

WEEK I: The Sleep Log

Page 28 WEEK I: The Sleep Log

EXAMPLE: Sleep Log Entry

Build self-awareness with the accountability of a daily sleep log entry.

EXAMPLE: Sleep Log Entry

Page 32 EXAMPLE: Sleep Log Entry

Calculate Your Goals

After each week, you’ll take stock of your sleep and make intentional changes to your sleep schedule.

Calculate Your Goals

Page 44 Calculate Your Goals

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

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Mental health tools for your everyday needs


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
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Filter Reviews:
Rachael L.
United States 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

United States United States

Great tool

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

Sophy B.
United States 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.)

Ryan C.
United States United States


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

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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