Testing a sleep-related prediction safely
Agree a small, safe test of a sleep-related prediction and review what actually happened, including any uncertainty.
Written by Tarun Vermani, Trainee Clinical Psychologist Last reviewed
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Testing a sleep-related prediction safely
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Prediction, safe test and learning
Test one manageable change in attention, effort or checking. Better sleep is not required for learning.
Try it here — nothing you type is saved. Sign up to assign it and let clients complete it on any device.
When to use ‘Testing a sleep-related prediction safely’
‘Testing a sleep-related prediction safely’ 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.
How it works
Most people work through it in around 10 minutes. It centres on one focused exercise:
- Prediction, safe test and learning: Test one manageable change in attention, effort or checking. Better sleep is not required for learning.
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.
The CBT approach behind it
In common with other CBT methods, ‘Testing a sleep-related prediction safely’ works by testing fearful predictions through real-world behavioural experiments. 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.
Evidence & sources
This worksheet is grounded in established cognitive behavioural therapy theory and practice. Key sources include:
- Morin, C. M., & Espie, C. A. (2003). Insomnia: A Clinical Guide to Assessment and Treatment. Kluwer Academic/Plenum Publishers.
- Harvey, A. G. (2002). A cognitive model of insomnia. Behaviour Research and Therapy.
- Ree, M. J., & Harvey, A. G. (2004). Insomnia. In J. Bennett-Levy et al. (Eds.), Oxford Guide to Behavioural Experiments in Cognitive Therapy. Oxford University Press.
For use alongside professional support
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:
- Emergency services: 999 — if you or someone else is in immediate danger
- NHS 111 (NHS 24 in Scotland): 111 — choose the mental health option for urgent help, in England, Scotland and Wales (in Wales, press 2)
- Lifeline: 0808 808 8000 — for urgent help in Northern Ireland, free, day or night
- Samaritans: 116 123 — free, day or night, 365 days a year
- Shout: 85258 — text SHOUT, free, day or night
- SANEline: 0300 304 7000 — 4pm–10pm, every day
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