An Evidence-Based Program for Better Sleep
 
Turn restless nights into restful ones with sustainable change. Using long-term tools and strategies for better sleep, this notebook guides you through Cognitive Behavioral Therapy for Insomnia (CBT-I), the most effective evidence-based program for a variety of sleep issues.
 
WHO THIS HELPS
 
Do you find yourself tossing and turning at night? Have you ever felt anxious because you couldn't sleep? The Anti-Insomnia Notebook helps you build healthy sleep habits that last a lifetime: whether that's tending to your sleep hygiene, managing time in bed, and more.
 
HOW IT WORKS
 
Choose a regular spot to put your anti-insomnia notebook-maybe your nightstand or at your desk
 
Make it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioral Therapy for Insomnia (CBT-I) program.
The moment we wake up, we’re bombarded by the day: the most up-to-date news, our work notifications, and more. Keeping your notebook in a close, regular spot will help you check-in with your sleep before you get on with your day.
 
Log your sleep everyday
 
The Daily Sleep Log asks you to note down when you went to bed, how long you slept, and more details that help you understand the quality and quantity of your sleep. You can think of this exercise as the first step in improving your sleep hygiene.
This step is the backbone of the Cognitive Behavioral Therapy for Insomnia program. It gives you a good understanding of your sleep’s starting point before you implement the program to adjust and improve it.
 
Take stock of your sleep and adjust your sleep schedule every week
 
Every week—over the course of six weeks—you'll review your Sleep Log entries to use concepts like sleep efficiency and total time asleep to determine your next week's sleep schedule. This step builds off of the daily sleep log and helps you reduce the total number of hours you're laying restless in bed.
 
Incorporate practical tools and strategies to improve your overall sleep hygiene
 
In addition to calculating your sleep weekly, you'll also have access to daily therapist guidance. You'll add to your toolbox of ways you can improve your restfulness by learning how to use sleep restriction, cognitive reframing, healthy routine setting, and more.
Sleep is impacted by a myriad of factors. Whether it’s your wind-down routine, daily habits, or screen time before (or in) bed, this step will help you develop healthier habits for sustained and improved sleep.
 
Learn why we experience insomnia and how cognitive behavioural therapy for insomnia effectively combats restless nights
 
When you're ready, you can take some time to read through the Introduction and Appendix resources to augment your understanding and experience of CBT-I.
Scientists are still understanding how sleep works within our body and neurology. Understanding the latest of how sleep works will help you toggle the variables that will positively impact your rest. We’ve also included a section that gives you tips and techniques you can practice when you’re having trouble sleeping.