Unhelpful Beliefs About Sleep
A CBT-I cognitive worksheet rating common unhelpful beliefs about sleep and writing more balanced views.
1-page fillable PDF · US Letter (prints on A4) · CBT-I · Cognitive therapy
- Approach / concern
- Sleep / CBT-I
- Technique
- CBT-I · Cognitive therapy
- Format
- Fillable PDF, 1 page (US Letter / A4)
- Access
- Pro and Advanced plans (3-day free trial)
- For
- Licensed clinicians to use with clients
- Updated
- October 2026
Key facts
What is the Unhelpful Beliefs About Sleep?
Dysfunctional beliefs and attitudes about sleep increase arousal and sleep effort, maintaining insomnia. Cognitive restructuring is a component of CBT-I.
Why it works
Morin et al. (2007) validated the DBAS-16 measuring dysfunctional sleep beliefs. CBT-I includes cognitive work alongside behavioural strategies (Edinger & Carney, 2014).
When to use it
- Insomnia
- Sleep anxiety
- CBT-I programs
- After sleep restriction begins
How to use it in session
- Review beliefs.
- Rate them.
- Examine evidence.
- Write balanced views.
- Re-rate later.
Clinician tips
- Combine with behavioural CBT-I.
- Use personal data from sleep diaries.
- Reduce sleep effort.
Worked example
Sharing with clients
Members can download the PDF to print or email, or copy a private client link from the download box. Your client opens the link and downloads the worksheet on any device. No client account is needed, and nothing your client writes is stored on TherapyAid.
Frequently asked questions
Do I really need 8 hours?
Sleep needs vary; many people function well on less.
Why does worrying about sleep make it worse?
Worry increases arousal, which works against sleep.
References
Morin, C. M., Vallières, A., & Ivers, H. (2007). Dysfunctional beliefs and attitudes about sleep (DBAS): Validation of a brief version (DBAS-16). Sleep, 30(11), 1547-1554.
Edinger, J. D., & Carney, C. E. (2014). Overcoming insomnia: A cognitive-behavioral therapy approach, therapist guide (2nd ed.). Oxford University Press.
This worksheet is an educational tool for use by, or under the guidance of, a licensed or registered mental-health professional. It is not a diagnostic instrument or a substitute for clinical judgement. If a client is in crisis in Canada, call or text 9-8-8 or call 9-1-1.
