Sleep Hygiene Practice Sheet

Guided practicePreventive practice sheetPreventive routine planning

When sleep problems worsen the situation and concrete practice is needed instead of just knowledge.

Systematically address sleep-related vulnerability through concrete habits and observation.

When does this fit?

When sleep hygiene should be built not just as a cue but as an ongoing practice.

Priority in the path

This node is more about preparation, stabilization, or later deepening around prepare for stress.

What this is about

This practice sheet tracks sleep patterns and the specific sleep hygiene behaviors that were or were not followed. The most important variable to monitor is consistency of wake time — research shows that a consistent wake time (even after a poor night's sleep) is the most powerful single behavioral intervention for improving sleep quality over time. The sheet also helps identify which specific behaviors are most disruptive: for many people, screen use before bed or variable wake times are the primary drivers of sleep disruption.

Further reading Linehan Manual — Ch. 9

Step by step

Work through the steps at your own pace. For written exercises, you can use paper or a notebook.

Record bedtime, waking time and time spent in bed during the day.
Note food, drinks and exercise in the four hours before bed.
Describe what you tried to fall asleep or return to sleep.
Rate rumination or distress before and after, and the strategy’s usefulness, each from 0 to 100.
Compare several days to identify helpful habits and recurring obstacles.