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A 22-page printable workbook that uses the CBT-I method clinical guidelines recommend before sleeping tablets. Two minutes a morning, one change a week, four weeks.
Instant Digital Download
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Refunds within 7 days of purchase if you haven't downloaded the product, and always for faulty files. Refund policy
Format
PDF — A4, 22 pages, print at home
File size
1.3 MB
Requirements
A pen and a printer for the diary pages (any home printer is fine). No app, account or subscription needed.
What's included
Created by
Nivaen
Four weeks to falling asleep faster, using the method doctors recommend before tablets.
You have probably already tried the obvious things. No caffeine after four. Phone out of the room. Lavender. A hot bath. An app with rain sounds.
If those had worked, you would not be reading this.
They often fail because they treat sleep as something you do at bedtime. By the time you are lying in the dark, the thing that decides whether you sleep has already happened — earlier in the day, and over the weeks before. This workbook deals with that.
A 22-page printable workbook built on cognitive behavioural therapy for insomnia (CBT-I) — the approach clinical guidelines recommend trying before sleeping tablets. It is written in plain language, with no jargon and nothing to install.
That is the whole commitment. Four weeks.
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Sign in to reviewAnyone who falls asleep slowly, wakes in the night, or lies awake calculating how many hours are left — and who would rather fix the cause than take something for it.
This workbook is self-help, not treatment. It does not diagnose anything and it does not replace seeing a doctor.
See a doctor first if you snore loudly, gasp or stop breathing in your sleep; if you feel dangerously sleepy during the day; if you have been low in mood most days for two weeks or more; if you take sleeping tablets; if you have epilepsy, bipolar disorder or a history of sleepwalking; if you are pregnant; or if you drive, operate machinery or do safety-critical work. Week Two deliberately makes you sleepier for a few days before it makes you sleep better.
If your sleep has not improved after four weeks of following it properly, please speak to a doctor — and take your completed diary with you. Four weeks of daily sleep data is far more useful to them than "I don't sleep well."
PDF, A4, 22 pages. Print the diary and review pages at home, or write on a tablet. Instant download after purchase, and yours to keep.
