When someone is trying to work out why they are not sleeping consistently, a simple sleep hygiene checklist can make the patterns easier to see. The exercise helps adults, older teenagers, CBT clients and practitioners review everyday habits that may affect insomnia, poor sleep, restless nights and difficulty getting back to sleep.
Better sleep routines are supported by a structured review of the habits that happen during the day, in the evening and at bedtime. The printable sleep hygiene worksheet focuses on practical lifestyle factors linked with sleep quality, including caffeine, alcohol, nicotine, daylight exposure, exercise, relaxation time, bedroom comfort, noise, light and temperature.
The layout is a three-column table with prompts under “Sleep Hygiene Factor”, plus spaces for “What I Do Now” and “What I Want to Change”. It encourages people to notice their current sleep habits before setting realistic changes, which makes it useful as a CBT insomnia worksheet, sleep diary companion or therapy session handout.
Prompts cover winding down for bed, avoiding screens before bedtime, exercising during the day, getting morning daylight, dimming lights in the evening, going to bed when tired, keeping the bedroom mainly for sleep and intimacy, reducing clock-watching, improving bed comfort and getting out of bed when unable to sleep.
Adults experiencing sleep problems, older teens with disrupted routines, and clients working with CBT therapists, counsellors or wellbeing practitioners may find it helpful to complete at home and bring back to a session. It can also be used as a quick sleep hygiene audit before making a personalised sleep plan. Produced by Think CBT.
