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A formulation based on Spielman's 3P model — mapping predisposing, precipitating, and perpetuating factors that maintain insomnia.
The standard CBT-I sleep diary — record bed times, sleep times, wake times, and daytime functioning to track patterns and calculate sleep efficiency.
Calculate and track sleep efficiency (time asleep ÷ time in bed × 100) — the key metric for CBT-I sleep restriction therapy.
Set and track your prescribed sleep window as part of sleep restriction therapy — with weekly adjustments based on sleep efficiency.
The core stimulus control rules for CBT-I — rebuilding the association between bed and sleep.
Assess current sleep hygiene practices and identify areas for improvement.
Identify and challenge dysfunctional beliefs about sleep that fuel insomnia-related anxiety and arousal.