Set and track your prescribed sleep window as part of sleep restriction therapy — with weekly adjustments based on sleep efficiency.
Sleep Window Prescription & Tracking
PreviewPrescribed bedtime (earliest you may get into bed):
Not answered
Prescribed rise time (must get up, no snoozing):
Not answered
Total sleep window:
Not answered
Track adherence and adjustment each week
No entries
What has been hardest about sticking to the sleep window?
Not answered
What improvements have you noticed?
Not answered
This is a read-only preview. Sign up to assign it and let clients complete it on any device.
‘Sleep Window Prescription & Tracking’ is an interactive cognitive behavioural therapy (CBT) worksheet, most often used in CBT for insomnia and sleep problems.
It is designed to be used within therapy rather than as a standalone self-help tool: a therapist introduces it, works through it collaboratively, and helps make sense of what it surfaces. You can preview the full worksheet above, then assign it digitally for clients to complete between sessions on any device — or download it as a print-ready PDF.
Most people work through it in around 10 minutes. It moves through three short steps:
Completed on the Formulate platform, your client's answers are saved automatically and shared straight back to you, so you can review them before the next session rather than waiting for a paper copy to come back.
In common with other CBT methods, ‘Sleep Window Prescription & Tracking’ works by noticing the links between situations, thoughts, feelings, physical sensations and behaviour — and finding practical ways to change unhelpful patterns. The aim is not positive thinking but a clearer, shared understanding of what keeps a difficulty going — and practical, testable ways to change it.
Because it is a CBT tool it stays focused on the here-and-now links between thoughts, feelings, the body and behaviour, and it works best as one part of a wider course of therapy rather than as advice or a diagnosis.
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
Formulate provides educational CBT resources for use with a qualified therapist. They are not a substitute for professional assessment, diagnosis, or crisis care.
If you need urgent help now:
Sign up free and send your client a link. They complete it on any device — you review their responses before the next session.
No credit card required. 10 free worksheets every month.
The standard CBT-I sleep diary — record bed times, sleep times, wake times, and daytime functioning to track patterns and calculate sleep efficiency.