Sleep Schedule

Reminders

  • If you are sleepy before your Earliest Bedtime, do not get into bed.
    • Be more active in the late evening instead of being a “couch potato,” which makes it harder to ward off fatigue.
    • Remind yourself, “If I go to bed before my Earliest Bedtime, I am more likely to wake up in the middle of the night.”
  • Do not exceed your maximum time allowed in bed.
    • View the extra time out of bed as an opportunity to accomplish other things.
    • Remind yourself, “This prescription is only temporary until my sleep improves.”
  • Get out of bed at your wake time.
    • Remind yourself, “If I get up now, it will get a little easier each day.”
Your Sleep Prescription
Earliest Bedtime Maximum Time Allowed in Bed Wake Time
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
x
x
x
x
x

Sleep Behaviors

Reminders

  • If you are sleepy before your Earliest Bedtime, do not get into bed.
  • Only use your bed for sleep and sex.
  • Avoid naps except for safety reasons.
  • Only get into bed when you are sleepy, not just tired.
  • Do not worry or plan while in bed.
  • Refocus on something physical to stop or slow down your mind from racing/random thoughts.
  • Get out of bed if you do not fall asleep within 20 minutes and do a restless activity that you identified below.

Restless Activities You Selected

  • Reading - Read magazines or other light material, look through catalogs, or read your kids’ books (these are often very comforting and positive in their messages).
  • Stretching - Do some stretches to relax your muscles. These stretches should be light and relaxing. Don’t try to overstretch or do any exercising.
  • Laundry - Take some time to catch up on laundry by folding or putting away clothes.
  • Sit and Relax - Find somewhere calm and relaxing. Make sure there are not any bright lights or something else that might cause you to become more alert.
  • Get Organized - Go through and organize the junk drawer, old mail, or closet. Something simple that could save you time later.
  • Meditate - Take some time to meditate. This is a perfect time to get in tune with yourself.
  • Prepare Meals - Whether you still brown bag it or have a lunch container, use this time to make your lunch for the following day.
  • Listen to Music - It should be music that slows and relaxes the mind. Soft music with slow rhythms is ideal.
  • Make a to-do-list - Take this opportunity to make a grocery, shopping, or chore list for the week.
  • Play a Game - If you like to play cards, play solitaire online or with cards at home. Just make sure you aren’t competitive about it.
  • Knit or Quilt - If you have a hobby such as knitting or quilting, use this time to work on a project you have started. Every minute spent gets you closer to finishing the project.
  • Pray - This is a perfect time to get in tune with yourself or any higher power that you believe in.

Sleep Check-ins

Mile Marker 3

Last updated: never

Question *Your Answer
1. How many days were recorded in your sleep diary in the past week?
2. Is there anything you could do to make it easier to keep a sleep diary?
3. Since you have been keeping a sleep diary, what have you learned as a result of tracking your sleep?
4. How many days were you able to stick to your sleep prescription (Earliest Bedtime, Maximum Time Allowed in Bed, and Wake Time)?
5. What should you do if you are not sleepy at your Earliest Bedtime?
6. What should you do if you are sleepy before your Earliest Bedtime?
7. What should you do if you didn’t sleep well and you want to keep sleeping past your Wake Time?

Mile Marker 5

Last updated: never

Question *Your Answer
1. How many days were recorded in your sleep diary in the past week?
2. How many days were you able to stick to your sleep prescription (Earliest Bedtime, Maximum Time Allowed in Bed, and Wake Time)?
3. What should you do if you get into bed at your Earliest Bedtime but are still awake 25 minutes later?
4. What should be the only thing(s) you do while in bed?
6. What should you do if you feel sleepy during the middle of the day?

Mile Marker 7

Last updated: never

Question *Your Answer
1. How many days were recorded in your sleep diary in the past week?
2. How many days were you able to stick to your sleep prescription (Earliest Bedtime, Maximum Time Allowed in Bed, and Wake Time)?
3. During the week, how many days did you take 1 or more naps?
4. What should you do if you know something will probably be on your mind when you get into bed?
5. When is the best time to address any issue that you know will be on your mind?
6. What should you do if you get into bed and your mind is racing with thoughts?

Mile Marker 9

Last updated: never

Question *Your Answer
1. How many days were recorded in your sleep diary in the past week?
2. How many days were you able to stick to your sleep prescription (Earliest Bedtime, Maximum Time Allowed in Bed, and Wake Time)?
3. During the week, how many days did you take 1 or more naps?
4. What should you do if you find yourself talking in absolutes such as “always” or “never?”
5. What is the correct order of events for the unhealthy thought cycle?
6. Reduce extreme thoughts and lessen their impact by:

* Your answers may not be the correct answers.


Unhelpful Thoughts

Reminders

  • It is not an event that creates your negative thought but your perception of the event and how you think about it.
  • Recognize unhealthy thoughts with extreme words such as “always” or “never.”
  • Disputing unhelpful thoughts can be done by rethinking them or looking at them differently. This creates a more realistic thought.

Negative thoughts you have now and how to rethink them:

Instead of: I’m wide awake. I’ll never be able to fall back to sleep!
Try:
  • It may take some time to get back to sleep, but eventually I will.
  • If I get out of bed and do something relaxing, I will start to feel sleepy before too long.
  • It’s normal to feel alert if I wake up during a dream; I’ll feel drowsy soon.
Instead of: I will not be able to function tomorrow.
Try:
  • Most of the time, I do a good job at work, even if I didn’t sleep well.
  • Since I just got a promotion, I must be doing a good-enough job.
  • I may not feel my best, but I will be able to get the important tasks done.
Instead of: I must get eight hours of sleep.
Try:
  • People vary in how much sleep they need. Not everyone needs 8 hours.
  • I’m working towards improving the quality of my sleep right now. It will take time to improve the amount of time I sleep.
Instead of: I slept very little or not at all last night.
Try:
  • I didn’t sleep as much as I wanted last night, but I did get some sleep.
  • I wish I had slept longer last night, but I’ll probably sleep better tonight.
Instead of: I cannot fall asleep without a sleeping pill.
Try:
  • It took me a long time to learn to sleep poorly. It will take some time to unlearn poor sleep as well.
  • This approach works for most people with insomnia, so it will work for me too.
Instead of: I will never learn to sleep better.
Try:
  • Most cases of insomnia are due to learned thoughts and behaviors, not mental health problems.
  • Insomnia is very common. It affects more than half of Veterans.