Potential Short-term Goals for Insomnia/Sleep Problems

1. Review handout on insomnia.

2. Review handout on sleep hygiene.
3. Keep a sleep diary for 2-3 days (one weekend night).
4. Develop stimulus-control plan with patient based on results of
functional assessment.
a. No other activities in bed aside from sleep and sex.
b. No caffeine at least 6 hours before bedtime.
c. Exercise regularly, but at least 4 hours before going to bed.
d. No daytime napping.
e. Wake up at a fixed time 7 days/week.
f. Do not go to bed until tired.
g. If unable to sleep after 10 minutes, engage in relaxing activity
(i.e., reading, calming music, stretching, etc.).
h. EXPECT TO BE TIRED INITIALLY.
5. Develop pre-sleep routine (i.e., when to put pajamas on, take a bath,
stretching, etc.).
6. Teach the patient relaxation training (i.e., progressive muscle
relaxation, autogenic training).
7. Help patient develop thought-stopping techniques that interfere with
sleep.
8. Sleep restriction. Reduce the amount of time in bed to the time the
patient spends in bed vs. sleeps (e.g., if they spend 2 hours laying in
bed and 6 hours sleeping, go to bed 2 hours later). Initially causes
fatigue. Once they become efficient at sleeping 6 hours/night, slowly
increase time in bed.
9. Cognitive-behavioral therapy to challenge patient beliefs about
insomnia and sleep.
 Sleep Log

Week of ___________
Day Time to Bed Wake-up Time Time to Fall
Asleep
Monday
Tuesday
Wednesday
Thursday
Friday

Week of ___________
Day Time to Bed Wake-up Time Time to Fall
Asleep
Monday
Tuesday
Wednesday
Thursday
Friday

Week of ___________
Day Time to Bed Wake-up Time Time to Fall
Asleep
Monday
Tuesday
Wednesday
Thursday
Friday

Week of ___________
Day Time to Bed Wake-up Time Time to Fall
Asleep
Monday
Tuesday
Wednesday
Thursday
Friday
 Sleep Routine

Time Activity