Sleep Window Planner (Sleep Scheduling)
A CBT-I worksheet for sleep scheduling: calculate sleep efficiency from the sleep diary, set a fixed wake time and sleep window, and track weekly adjustments, with safety cautions.
1-page fillable PDF · US Letter (prints on A4) · CBT-I · Sleep restriction
- Approach / concern
- Sleep / CBT-I
- Technique
- CBT-I · Sleep restriction
- 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 Sleep Window Planner (Sleep Scheduling)?
Sleep restriction therapy (sleep scheduling) reduces time in bed to approximately match actual sleep time, increasing sleep drive and consolidating sleep. The sleep window is then extended gradually based on sleep efficiency.
Why it works
Sleep restriction therapy was introduced by Spielman and colleagues (1987), and a meta-analysis of randomized trials found it improves insomnia severity and sleep efficiency (Maurer et al., 2021). It is a core component of CBT-I (Edinger & Carney, 2014).
When to use it
- Chronic insomnia with long time awake in bed
- CBT-I programs
- After a baseline sleep diary
- Under clinician supervision
How to use it in session
- Collect one to two weeks of sleep diary data.
- Calculate average sleep time and efficiency.
- Set a fixed wake time and initial window.
- Review weekly and adjust by 15 minutes.
- Monitor daytime sleepiness and safety.
Clinician tips
- Expect increased sleepiness in the first one to two weeks.
- Avoid driving or hazardous tasks if very sleepy.
- Screen for contraindications before starting.
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
Isn’t spending less time in bed the opposite of what I need?
It feels counterintuitive, but it builds sleep drive so sleep becomes deeper and more consistent. The window grows as sleep improves.
Who shouldn’t do sleep restriction?
People with bipolar disorder, seizure disorders, untreated sleep apnea or safety-sensitive jobs should only do it with medical guidance.
References
Spielman, A. J., Saskin, P., & Thorpy, M. J. (1987). Treatment of chronic insomnia by restriction of time in bed. Sleep, 10(1), 45-56.
Maurer, L. F., Schneider, J., Miller, C. B., Espie, C. A., & Kyle, S. D. (2021). The clinical effects of sleep restriction therapy for insomnia: A meta-analysis of randomised controlled trials. Sleep Medicine Reviews, 58, 101493.
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.
