Sleep Hygiene Worksheets
Sleep hygiene is crucial to your client's wellbeing, like dental or personal hygiene. Help your clients get a good night's sleep with our free sleep hygiene worksheet PDF download.
What is a Sleep Hygiene Worksheet?
Sleep hygiene is the name given to a set of habits, practices, and routines which combined together can improve the quality of one’s sleep. Good sleep hygiene is not just a matter of going to bed on time. It involves incorporating healthy habits during the day, building helpful sleep routines, and optimizing one’s environment to allow the most restful possible sleep.
Our sleep hygiene worksheet is a tool designed to help your clients adopt good sleep hygiene habits. As with any change in routine, it can take some practice to get into these new habits. Having a worksheet to monitor your client’s progress and sleep goals is a great way to help keep them on track.
This worksheet is also designed to be completed independently, meaning your client can take the worksheet away and return it at a later date with some useful insights on their current sleep practices, habits, and goals for improving their sleep hygiene.
Printable Sleep Hygiene Worksheets
Download these sleep hygiene worksheets to track your client's sleep progress and outcomes.
How To Use This Sleep Hygiene Worksheet
This sleep hygiene worksheet is split into several sections to make it easy for your patients to complete on their own. All you need to do to start incorporating the worksheet into your practice is provide the worksheet in physical or PDF form to your clients, and ensure they understand each of the sections to complete. Let’s go over these sections in more detail now.
1. Sleep Hygiene Checklist
Your client should select the activities that apply to them from the checklist. This step is useful for quickly identifying strengths and weaknesses in your client's current sleep hygiene. Note, there is a mixture of “good” and “bad” sleep habits in this checklist so your client should feel motivated to answer honestly rather than leaving them all blank.
2. Healthy Daytime Habits
This section focuses on your client’s daytime habits, building upon the positive and negative habits identified in the first section. It’s important your client understands good sleep hygiene is not limited to their nighttime behavior, and factors such as exercising and eating well during the day can have positive effects on their sleep later that night.
3. Night Time Routine
The next step is for your client to start planning their nighttime routine, and what activities they can engage in that will help them relax and wind down for bed.
4. Sleep Schedule
Sticking to set sleep-wake times is crucial for helping your body clock stay in its natural rhythm. We have included space here for your client to write down their bedtime and wake-time.
5. Sleeping Environment
This section of the worksheet is an evaluation of your client’s sleeping environment or bedroom, and if it is optimized for a good night’s sleep. While lots of sleep issues are related to complex mental factors such as stress or anxiety, some factors such as darkness or noise levels can be quickly improved through simple interventions such as blackout curtains or soundproofing.
6. When you can’t get to sleep
There are bound to be some times when, even if your client is following all the best sleep hygiene advice, for whatever reason, they can’t fall asleep. This section includes a plan and tips for if your client finds themselves still wide awake after 20 minutes or so in bed.
This worksheet is designed for your client to take home and keep for themselves, rather than as a formal part of their medical record. However, if your client chooses to share this information with you, we recommend transcribing and collating the information digitally into the client’s notes.
Sleep Hygiene Worksheet Example (Sample)
It’s important you understand the questions asked and tips included in this worksheet to ensure you can confidently support your clients to use this worksheet. To help you get a better idea of how this worksheet can be used, we have included an example completed sleep hygiene worksheet. While your client’s worksheet may look very different from this sample, it can be useful to see a finished version of a template before you put it into practice.
Take a look at our sleep hygiene worksheet example here:
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Who Can Use these Printable Sleep Hygiene Worksheets (PDF)?
Sleep issues such as insomnia often go hand-in-hand with other mental health issues such as anxiety, depression, or excessive rumination. As such, conducting a sleep hygiene check-up with the help of this sleep hygiene worksheet can benefit a multitude of different practitioners, including:
- Therapists
- Clinical psychologists
- Counselors
- Social workers
- General practitioners/family doctors
- Mental health nurses
- Life coaches
And many others! There can be many reasons why someone is struggling with sleep, and it can often seem like there is nothing that can be done. However, good sleep hygiene starts with some simple habits and adjustments that this worksheet helps to develop for your client.
Why is This Form Useful for Therapists?
Includes explanations and tips
We have included some quick tips and explanations to help your client understand why each section is important to their sleep hygiene. This can be useful if you have verbally conveyed this information during a session, but want to reinforce it in written form as part of this worksheet.
Encourage Personal Reflection
Giving your client the space to reflect on their daily habits, sleep schedule, and night-time routine empowers them to start making positive changes to their sleep routine. This in turn will have knock-on positive effects on the rest of their life, as quality sleep can improve a whole variety of aspects of your client’s mental and physical health.
Benefits of Sleep Hygiene Worksheet Template
Evaluate your client’s current sleep hygiene status
The checklist at the start of this sleep hygiene worksheet is super useful for checking what stage your client is at in their sleep hygiene progress. Reflecting on current sleep habits will also allow your clients greater insight into how their own behavior may have unknowingly been impacting their sleep quality.
Clients can complete in their own time
The worksheet format is great for allowing your clients some time and space to think about their answers. This PDF worksheet is designed so your clients can take the worksheet away and complete it independently, in their own time.
Identify strengths and weaknesses
This worksheet is designed to help your clients identify their own strengths and weaknesses when it comes to their sleep hygiene. If they choose to share the completed worksheet with you, you will both have better insight into where their current strengths and weaknesses lie. This worksheet can therefore be a useful therapeutic tool, allowing therapist and client to work together to address the specific problem of sleep hygiene.
Set goals
This worksheet allows your client to set goals regarding their nighttime routine, sleep schedule, and daytime habits. These small goals in specific areas of their sleep hygiene will prove more achievable than vague, non-specific goals such as “I want to sleep better”.
Encourage Client Participation
Offering resources such as worksheets is a great way to encourage your client to be an involved participant in their care. There has been a movement in healthcare recently to empower clients to take more control of their treatment and health decisions, and mental health is no different. As such, more clients will be looking for resources that allow them to do just that- and our sleep hygiene worksheet is a great tool to have on hand for these clients.
Commonly asked questions
Sleep hygiene worksheets can be offered to any clients who report problems with their sleep, and who demonstrate the capability and motivation to take steps towards improving their sleep hygiene independently or semi-independently. In order to get value out of this worksheet, your client must have the ability to reflect on their daily and night-time habits, as well as formulate a nightly routine.
Your client should take their time filling in this sleep hygiene worksheet, and for the sleeping environment section, they may find it useful to physically walk around their bedroom. As such, your client should not attempt to fill out the worksheet during their session with you, and should instead be provided a copy of the worksheet to complete in their own time.
This worksheet is not designed to be a formal part of your client's medical record and is more intended to be a tool to aid them in improving their own sleep hygiene. However, if your client chooses to share the completed worksheet with you then we recommend transcribing the information contained in this worksheet into your client’s notes. You have the responsibility to securely store the document. We recommend digitally storing all your medical records in order to take advantage of electronic encryption, as well as improving the accessibility of your documents.
Why Use Carepatron For Sleep Hygiene Worksheet Software?
Carepatron is a comprehensive suite of software solutions for all kinds of healthcare practices including therapy, counseling, mental health, social work, and general practices. Carepatron offers a seamless and intuitive experience for managing and automating all aspects of your practice’s administration.
With Carepatron, you can offer your clients their own patient portal to access this sleep hygiene worksheet. The client portal also allows your clients to schedule an appointment with you, greatly reducing your administration workload.
On your end, Carepatron allows you to manage your team's calendar, appointment billing and statements, medical coding, and data storage. Additionally, you can access this template and a whole range of other templates from Carepatron's community template library. Finally, Carepatron comes with all the high-tech solutions you’d expect from state-of-the-art practice management software, including AI-powered dictation, smart calendar integration for your team, and video appointment scheduling.
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