Taking action despite anxiety · worksheet 24
Bed can become the place where you worry. These habits help give it back to sleep. Sleep can’t be forced: you prepare the ground for it.
This exercise is best done with the support of a psychologist.
Before you start
- What it is for: To calm night-time thoughts and teach your bed again to be a place for sleep, not for worry.
- 10 minutes in the evening and a minute in the morning to note how the night went, for one or two weeks.
- Best done with your psychologist, especially if you have been sleeping badly for a long time or take medication for sleep.
- In the first few days you may sleep a little worse when you get out of bed: it usually improves afterwards.
Prefer paper? Download the PDF to print (with a page for psychologists).
What to do with your results
Look at how sleep quality changes over two weeks, not night by night: the first few nights can be a little harder before things improve.
If you find it hard
Don’t check the time at night. If insomnia lasts more than three months, or you snore a lot or fall asleep during the day, see a doctor: there is a specific CBT for insomnia.
For psychologists
The PDF also includes a page for the psychologist: how to run the exercise in session, points to watch and scientific references. You are free to use it with your clients.
For psychologists: aim, audience and duration
Reduce mental activation at bedtime (worries, rumination, monitoring sleep) and strengthen the association between bed and sleep.
Difficulty falling asleep or night-time waking because of thoughts. Does not replace an assessment in the case of chronic insomnia or a sleep disorder. Duration: 15 min in session; follow-up over 2 weeks.
References
Harvey, A. G. (2002). A cognitive model of insomnia. Behaviour Research and Therapy, 40(8), 869-893.
Bootzin, R. R. (1972). Stimulus control treatment for insomnia. Proceedings of the 80th Annual Convention of the American Psychological Association, 7, 395-396.
These worksheets do not replace therapy. If you are in distress or having suicidal thoughts, call your local emergency number (112 in Europe; 3114 in France, free, 24/7).
Free worksheet for non-commercial use: you may share it with credit to the author, without modifying it (Creative Commons BY-NC-ND 4.0 licence).
