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):
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Prescribed rise time (must get up, no snoozing):
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Total sleep window:
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Track adherence and adjustment each week
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What has been hardest about sticking to the sleep window?
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What improvements have you noticed?
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This is a read-only preview. Sign up to assign it and let clients complete it on any device.
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.
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.