The Sleep & CBT-I Workbook
Tools & Strategies for Better Sleep
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Inside the Workbook
An analogue tool to combat the effects of our ‘always on’ modern world
An analogue tool to combat the effects of our ‘always on’ modern world
Research has proven that the light from our mobile devices actually disrupts our circadian rhythm and perpetuates sleep problems. Our physical workbook is the perfect medium to reap the benefits of scientific advancement without experiencing its adverse effects.
42 Sleep Log Entries to gain insight into your sleep patterns
42 Sleep Log Entries to gain insight into your sleep patterns
Data is power. By tracking your sleep and the factors that may impact your quality of sleep, you establish a baseline of your sleep patterns, and learn to adjust your sleep schedule time. You’ll also learn how to create a lifestyle and environment conducive to restful, quality sleep.
6 phases designed by therapists to improve your sleep quality and quantity
6 phases designed by therapists to improve your sleep quality and quantity
This notebook turns your sleep transformation journey into 6 simple phases. Validated by science, and put to practice by countless clinicians, this 6 week program gathers data on your current sleep habits, your specific sleep needs, and lays out a plan to adjust the habits that may not contribute to good rest.
Daily tips and reminders from therapists to help you get the rest you deserve
Daily tips and reminders from therapists to help you get the rest you deserve
Tiredness and fatigue are difficult–and can even be painful. The therapists who designed this notebook understand the effects and implications of good, bad and no sleep. Each page of your sleep log contains helpful tips and reminders from therapists who have seen this sleep program in action.
Specs
Specs
This notebook is filled with 112 pages of 75 gsm cream paper for a smooth & fluid writing experience. Soft 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 x 5 x .3 in, 0.60 lb.
Take a look inside
Pg. 10 — Letter From A Therapist
The workbook opens with a note from our Lead Clinicians. Our approach towards addressing sleep struggles is based on Cognitive Behavioral Therapy for Insomnia (CBT-I).
Pg. 16 — Introduction
In the introduction, you’ll learn about why we sleep, how sleep supports other essential functions of your body and mind, and how CBT-I works.
Pg. 28— The Sleep Log
The daily sleep log is the backbone of CBT-I. After just one week of data gathering, you can develop a plan of action to improve your sleep.
Pg. 102 — Appendices
We’ve included additional resources in the appendices—tips for when you’re having trouble sleeping, an FAQ to answer pressing questions as you start your treatment, and more.
Boost the foundation of your physical, mental, and emotional health.
Our workbook will help you get closer to the sleep you so crave, using the same structured approach used by clinicians for those with chronic insomnia.
Equip yourself with the tools to get the rest you deserve
Our 6-week protocol will guide you through one particular sleep goal each week & help you build the habits that encourage good rest.
FAQs
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How will this notebook help with sleep?
This notebook is for those with sleep struggles and those keen to improve the quality and quantity of their sleep. We’ve adopted the most effective, evidence-based treatment for insomnia into an accessible, actionable, and credible resource that allows you to take control of your sleep in as little as six weeks.
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When should I use this notebook?
Keep this notebook (and a pen) at your bedside so you can complete each entry first thing in the morning. This helps ensure accuracy of the data you gather, and completeness as well.
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What is the purpose of this workbook?
This notebook was made to empower those with sleep struggles with the best tools and strategies to improve sleep over time. While other short-term solutions for occasional bouts of sleeplessness exist in the form of medication and other substances, CBT-I is the most effective and sustainable long-term treatment for sleeplessness. Our desire is to provide solutions that work, and will continue to work, so you can rest easy, and rest well.
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Is this notebook a replacement for therapy?
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
SAMHSA National Helpline - 1 800 622 HELP (4357)
National Suicide Prevention Lifeline - 1 800 273 TALK (8255)
Crisis Text Line - Text HOME to 741741
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This notebook is for those with sleep struggles and those keen to improve the quality and quantity of their sleep. We’ve adopted the most effective, evidence-based treatment for insomnia into an accessible, actionable, and credible resource that allows you to take control of your sleep in as little as six weeks.
-
Keep this notebook (and a pen) at your bedside so you can complete each entry first thing in the morning. This helps ensure accuracy of the data you gather, and completeness as well.
-
This notebook was made to empower those with sleep struggles with the best tools and strategies to improve sleep over time. While other short-term solutions for occasional bouts of sleeplessness exist in the form of medication and other substances, CBT-I is the most effective and sustainable long-term treatment for sleeplessness. Our desire is to provide solutions that work, and will continue to work, so you can rest easy, and rest well.
-
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
SAMHSA National Helpline - 1 800 622 HELP (4357)
National Suicide Prevention Lifeline - 1 800 273 TALK (8255)
Crisis Text Line - Text HOME to 741741
- Reviews
- Questions
United StatesHelpful
Thanks to stressors in my life, my sleep schedule is wack. The Sleep Workbook has been pretty helpful with providing tools that I can use to improve my sleep. I feel like my sleep hygiene has improved and that I have more restful sleep.
CanadaI love these books
I cannot describe just how much these books have helped me, I have the Anti-anxiety notebook, the depression guidebook, and the sleep & CBT-1 workbook and the impact these books have had on my daily life is amazing