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The Sleep & CBT-I Workbook


Tools & Strategies for Better Sleep


Identify your sleep patterns and achieve restful, quality, & sustained sleep over time with this easy-to-follow, 6-week program. Based on Cognitive Behavioral Therapy for Insomnia (CBT-I)—the most effective evidence-based tool for sleep issues—and written by therapists, this workbook addresses the most common barriers to good rest, and equips you with a plan to address any future sleep struggles.



  • 6 weeks/phases of guided journaling to improve your sleep quality and quantity
  • 42 Sleep Log entries to gain insight into your sleep patterns
  • Daily tips and reminders from expert therapists
  • An Analogue Tool to Combat the effects of our ‘Always On’ world


An analogue tool to combat the effects of our ‘always on’ modern world

Research has proven that the light from our mobile devices actually disrupts our circadian rhythm and perpetuates sleep problems. Our physical workbook is the perfect medium to reap the benefits of scientific advancement without experiencing its adverse effects.


42 Sleep Log Entries to gain insight into your sleep patterns

Data is power. By tracking your sleep and the factors that may impact your quality of sleep, you establish a baseline of your sleep patterns, and learn to adjust your sleep schedule time. You’ll also learn how to create a lifestyle and environment conducive to restful, quality sleep.


6 phases designed by therapists to improve your sleep quality and quantity


This notebook turns your sleep transformation journey into 6 simple phases. Validated by science, and put to practice by countless clinicians, this 6 week program gathers data on your current sleep habits, your specific sleep needs, and lays out a plan to adjust the habits that may not contribute to good rest.


Daily tips and reminders from therapists to help you get the rest you deserve

Tiredness and fatigue are difficult–and can even be painful. The therapists who designed this notebook understand the effects and implications of good, bad and no sleep. Each page of your sleep log contains helpful tips and reminders from therapists who have seen this sleep program in action.



  • Softcover Book
  • Taupe Brown Leather-Effect Cover
  • Lay Flat & Thread Bound with Heat-sealed Ribbon
  • 112 pages, 75 gsm FSC-Certified cream paper
  • Size: 8” x 5” x 0.3”
  • Weight: 0.60 lb.


FAQ: How will this notebook help with sleep?

This notebook is for those with sleep struggles and those keen to improve the quality and quantity of their sleep. We’ve adopted the most effective, evidence-based treatment for insomnia into an accessible, actionable, and credible resource that allows you to take control of your sleep in as little as six weeks. 

FAQ: When should I use this notebook? 

Keep this notebook (and a pen) at your bedside so you can complete each entry first thing in the morning. This helps ensure accuracy of the data you gather, and completeness as well.

FAQ: What is the purpose of this workbook? 

This notebook was made to empower those with sleep struggles with the best tools and strategies to improve sleep over time. While other short-term solutions for occasional bouts of sleeplessness exist in the form of medication and other substances, CBT-I is the most effective and sustainable long-term treatment for sleeplessness. Our desire is to provide solutions that work, and will continue to work, so you can rest easy, and rest well.

FAQ: Is this notebook a replacement for therapy?

This publication is not therapy or a replacement for therapy with a licensed professional. It is designed to provide information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering psychological, financial, legal, or other professional services. If expert assistance for counseling is needed, the services of a competent professional should be sought. Other tools, tips, and reflection questions are also available to help you discover which therapist tools work best for you.

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