Insomnia / Sleep worksheets
8 evidence-based resources for Insomnia / Sleep. Preview any worksheet, then assign it to a client as an interactive digital worksheet.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
These worksheets support CBT for insomnia (CBT-I). The Insomnia Formulation (Spielman 3P Model) separates predisposing and precipitating factors from the perpetuating ones treatment actually targets, while Harvey's cognitive model (2002) accounts for the maintainers that cognitive work addresses: sleep-related worry and arousal, selective monitoring for signs of tiredness, and overestimation of the deficit. Start with the Sleep Diary and let it run before prescribing anything.
The components then follow. The Stimulus Control Plan rebuilds the bed–sleep association, Sleep Window Prescription & Tracking delivers sleep restriction from diary-derived sleep efficiency, and the Unhelpful Sleep Beliefs Worksheet works on beliefs about sleep and its daytime consequences. Sleep restriction transiently increases daytime sleepiness: warn clients about driving and safety-critical work, screen for other sleep disorders, and adapt or avoid it in bipolar disorder and epilepsy — deliver it under supervision if it is new to you. The maintenance model, drawing on Harvey and Espie, is an interactive, referenced diagram.
Interactive formulation
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Showing 8 of 8 resources
Insomnia / Sleep
Insomnia Formulation (Spielman 3P Model)
A formulation based on Spielman's 3P model — mapping predisposing, precipitating, and perpetuating factors that maintain insomnia.
Insomnia / Sleep
Sleep Diary
The standard CBT-I sleep diary — record bed times, sleep times, wake times, and daytime functioning to track patterns and calculate sleep efficiency.
Insomnia / Sleep
Sleep Efficiency Tracker
Calculate and track sleep efficiency (time asleep ÷ time in bed × 100) — the key metric for CBT-I sleep restriction therapy.
Insomnia / Sleep
Sleep Window Prescription & Tracking
Set and track your prescribed sleep window as part of sleep restriction therapy — with weekly adjustments based on sleep efficiency.
Insomnia / Sleep
Stimulus Control Plan
The core stimulus control rules for CBT-I — rebuilding the association between bed and sleep.
Insomnia / Sleep
Sleep Hygiene Assessment
Assess current sleep hygiene practices and identify areas for improvement.
Insomnia / Sleep
Unhelpful Sleep Beliefs Worksheet
Identify and challenge dysfunctional beliefs about sleep that fuel insomnia-related anxiety and arousal.
Insomnia / Sleep
Understanding Sleep and Insomnia
A plain-language explainer on how sleep works, what insomnia is, why it takes hold, and how the harder we try to sleep the more it can elude us.
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Request a worksheetFrequently asked questions
When is sleep restriction contraindicated or risky?
It transiently increases daytime sleepiness, so it needs care wherever sleepiness carries risk — driving and safety-critical work above all — and adaptation or avoidance in bipolar disorder and epilepsy, where sleep loss can destabilise mood or lower the seizure threshold. Screen for untreated sleep disorders such as apnoea first, and deliver it under supervision if it is new to you.
How long should the sleep diary run before setting a window?
Long enough to give a stable picture rather than one bad night: one to two weeks of baseline recording is the usual starting point, with the prescribed window derived from average total sleep time and sleep efficiency rather than from recall. Review and adjust it against the diary each week.
Why is the formulation 3P when the interactive model is a cognitive one?
They do different jobs. Spielman's 3P framework separates predisposing and precipitating factors from the perpetuating ones, which is what assessment needs. Harvey's cognitive model (2002) details the cognitive side of those perpetuating factors — worry and rumination, selective attention to and monitoring of sleep-related threat, distorted perception of the sleep deficit, unhelpful beliefs about sleep, and safety behaviours — which is what the cognitive components of treatment target. The interactive diagram also draws on Espie's psychobiological inhibition model (2002), which explains how effortful attempts to sleep end up inhibiting it.
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