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The Sleep Guide — Downloadable Reference Guide
A clinically grounded, printable handout covering evidence-based tools for insomnia and poor sleep, drawn from Cognitive Behavioral Therapy for Insomnia (CBT-I) — the first-line treatment recommended over sleep medication by the American College of Physicians. Includes sleep environment optimization, daytime habits that support or disrupt sleep, stimulus control therapy, step-by-step sleep restriction protocol with a sleep efficiency tracker, cognitive techniques for the racing nighttime mind (challenging sleep beliefs, scheduled worry time, paradoxical intention), and a wind-down routine builder with five relaxation techniques. Includes a seven-day fillable sleep log. Designed for adults. Educational use only — not a substitute for clinical care.
The Sleep Guide — Downloadable Reference Guide
A clinically grounded, printable handout covering evidence-based tools for insomnia and poor sleep, drawn from Cognitive Behavioral Therapy for Insomnia (CBT-I) — the first-line treatment recommended over sleep medication by the American College of Physicians. Includes sleep environment optimization, daytime habits that support or disrupt sleep, stimulus control therapy, step-by-step sleep restriction protocol with a sleep efficiency tracker, cognitive techniques for the racing nighttime mind (challenging sleep beliefs, scheduled worry time, paradoxical intention), and a wind-down routine builder with five relaxation techniques. Includes a seven-day fillable sleep log. Designed for adults. Educational use only — not a substitute for clinical care.