Therapy Notebooks

The Anti-Insomnia Notebook


An Evidence-Based Program for Better Sleep

Turn restless nights into restful ones with sustainable change. Using long-term tools and strategies for better sleep, this notebook guides you through Cognitive Behavioral Therapy for Insomnia (CBT-I), the most effective evidence-based program for a variety of sleep issues. Whether you take any kind of sleep aid or go it on your own, you’ll learn about your unique circadian habits and create a long-term plan for sleep success.


  • This notebook is filled with 128 pages of 75 gsm cream paper for a smooth & fluid writing experience.
  • Soft bound with a flat lay binding, this notebook is lighter than their hardcover Anti-Anxiety Notebook, but filled with the same high-quality, evidence-based content you know and trust.

Who this helps:
Do you find yourself tossing and turning at night? Have you ever felt anxious because you couldn't sleep? The Anti-Insomnia Notebook helps you build healthy sleep habits that last a lifetime: whether that's tending to your sleep hygiene, managing time in bed, and more. Make sure you're setting yourself up for clear, focused, and refreshed days by investing in a better night's sleep.

How It Works:
  • Choose a regular spot to put The Anti-Insomnia Notebook–maybe your nightstand or at your desk.
  • Make it easier to build healthy sleep habits by being intentional and staying committed to the Cognitive Behavioral Therapy for Insomnia (CBT-I) program.
  • The moment we wake up, we're bombarded by the day: the most up-to-date news, our work notifications, and more. Keeping your notebook in a close, regular spot will help you check-in with your sleep before you get on with your day.

Log your sleep everyday.
  • The Daily Sleep Log asks you to note down when you went to bed, how long you slept, and more details that help you understand the quality and quantity of your sleep. You can think of this exercise as the first step in improving your sleep hygiene.
  • This step is the backbone of the Cognitive Behavioral Therapy for Insomnia program. It gives you a good understanding of your sleep's starting point before you implement the program to adjust and improve it.

Take stock of your sleep and adjust your sleep schedule every week.
  • Every week, over the course of six weeks, you'll review your Sleep Log entries to use concepts like sleep efficiency and total time asleep to determine your next week's sleep schedule.
  • This step builds off of the daily sleep log and helps you reduce the total number of hours you're laying restless in bed.

Incorporate practical tools and strategies to improve your overall sleep hygiene.
  • In addition to calculating your sleep weekly, you'll also have access to daily therapist guidance. You'll add to your toolbox of ways you can improve your restfulness by learning how to use sleep restriction, cognitive reframing, healthy routine setting, and more.
  • Sleep is impacted by a myriad of factors. Whether it's your wind-down routine, daily habits, or screen time before (or in) bed, this step will help you develop healthier habits for sustained and improved sleep.

Learn why we experience insomnia and how Cognitive Behavioral Therapy for Insomnia effectively combats restless nights.
  • When you're ready, you can take some time to read through the Introduction and Appendix resources to augment your understanding and experience of CBT-I.
  • Scientists are still understanding how sleep works within our body and neurology. Understanding the latest of how sleep works will help you toggle the variables that will positively impact your rest. They have also included a section that gives you tips and techniques you can practice when you're having trouble sleeping.
About Therapy Notebooks :
Therapy Notebooks makes evidence-based mental health tools more accessible and enjoyable. Their team of psychologists, writers, and designers have created notebooks to make it easy to learn and practice mental health tools and help you feel better. It's important to them that they can then get these tools in the hands of people who need it most.
Why we 🤍 them:
We love Therapy Notebooks because they offer evidence-based, therapist-approved tools and guided notebooks in a more accessible manner. We strongly share the belief that mental health resources should be available and accessible for everyone. They are also not afraid to delve into the effects that culture, racism, and identity can have on your mental health.
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