CBT Insomnia Sleep Prescription Calcultor
Use this calculator below to determine earliest bed time. Here are some rules to follow:
1. Ensure you wake up the same time every day during the CBT-insomnia protocol. On the weekends, you can wake up an hour later but avoid sleeping-in beyond that.
2. The calculator will give you what your EARLIEST bed time should be. This doesn't mean you lie in bed even if you are wide awake. Avoid going to bed BEFORE your EARLIEST bed time. Once you are feeling sleepy AND it's past your recommended EARLIEST bed time, then you can go to bed.
3. Once you are in bed, if you aren't able to fall asleep in 20 or 30 minutes, get out of bed and do something boring in the living room until you are ready to fall asleep. "Read to fall asleep" means if you don't move, you will pass out in the living room in the next few minutes.
4. The calculator will recommend your earliest bed time, but avoid bed restriction of greater than 4 hours.
5. Avoid napping during the day at all cost for CBT-I to work.
Basic Sleep Calculator
Please enter your average sleep data for the past 7 days.
Important: This is a basic sleep calculator based on general CBT-I principles. It is not a substitute for professional medical advice. Consult with a qualified sleep specialist for personalized recommendations.
Rules for sleep
1.Select a standard wake-up time: wake-up at the same time regardless of what time you fell asleep or whether it’s your day off. Avoid “sleeping-ins”.
2.Use bed for sleeping only: Do not read, watch TV, eat, study, use the phone. At minimum don’t do these activities while lying down.
3.Get up when you can’t sleep: do not stay awake for more than 30 min in bed. If not asleep by then, get up and do something low stimulation activity until you are sleepy and then return to bed. Repeat this as many times as it takes.
4.Don’t worry or do planning in bed: If your mind seems to be racing or you can’t seem to shut off your thoughts, get up and do something else until you can return to bed without this thinking interrupting your sleep. You may write your worries on the Constructive Worrying Sheet
5.Avoid day-time napping: Naps put you in a “jet lag” and takes away your drive to sleep at night when you want to sleep.
6.Go to bed when you are sleepy. If you aren’t sleepy and try to force yourself to sleep, it will just add to your frustration. Just listen to your body.