Library

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.