Are You Struggling with Sleep?
A Checklist to Identify Sleep Problems and the Benefits of CBT-I
Here's a checklist to help identify whether you might have a sleep problem that could benefit from Cognitive Behavioral Therapy for Insomnia (CBT-I). This checklist includes signs and symptoms commonly associated with insomnia and other sleep-related issues.
Sleep Problem Checklist
1. Difficulty Falling Asleep
Do you often lie awake in bed for more than 30 minutes before falling asleep?
Do you feel anxious or worried as bedtime approaches, fearing you won't be able to sleep?
Are sleep related racing thoughts or worries keeping you awake?
2. Difficulty Staying Asleep
Do you wake up frequently during the night and struggle to fall back asleep?
Do you wake up much earlier than you need to and find it hard to go back to sleep?
Are you easily disturbed by noises, light, or other factors in your environment?
3. Waking Up Too Early
Do you consistently wake up 30 minutes or more before your alarm goes off?
Do you find it impossible to fall back asleep once you wake up early, even if you feel tired?
4. Daytime Fatigue and Sleepiness
Do you feel excessively tired or sleepy during the day, even after what should have been a sufficient amount of sleep?
Do you rely on caffeine or naps to get through the day?
Have you had difficulty concentrating, remembering things, or staying alert during the day?
5. Mood Changes
Do you notice increased irritability, mood swings, or feelings of depression or anxiety that seem to be linked to poor sleep?
Have you felt more stressed or overwhelmed due to not getting enough sleep?
6. Behavioral Signs
Have you started avoiding activities that you used to enjoy because you’re too tired?
Do you spend a lot of time in bed, even when you’re not sleeping (e.g., watching TV, using your phone, eating)?
Are you engaging in behaviors that might interfere with sleep, such as drinking caffeine or alcohol close to bedtime, or using electronics late at night?
7. Cognitive Signs
Do you worry about not being able to fall/stay asleep?
Do you dread going to bed knowing it will be another horrible night?
Are you preoccupied with your performance being worse as a result of sleep loss?
8. Sleep Medication Concerns
Have you been taking sleep medication and finding they are not working anymore?
Have you been thinking about going off sleep medication, but worry about not being able to sleep without them?
9. Sleep Schedule Irregularities
Is your sleep schedule inconsistent, with significant variations in your bedtime and wake-up time throughout the week?
Do you find yourself sleeping in much later on weekends to "catch up" on sleep?
Have you experienced a shift in your sleep pattern, such as staying up much later or waking up much earlier than you used to?
What to Do If You Check Several Boxes
If you find that several of these points apply to you, it may indicate a sleep problem that could benefit from CBT-I. This form of therapy is particularly effective for treating insomnia by helping you change thoughts and behaviors that interfere with sleep.
If you're checking off multiple boxes on this list, it might be time to consider professional help. At PsychSolutions, we have therapists who specialize in addressing sleep difficulties using CBT-I. This structured program involves working with a therapist to develop healthy sleep habits, manage stress, and overcome negative thoughts about sleep. CBT-I is a highly effective, non-medication treatment that can lead to long-term improvements in sleep quality.
Call PsychSolutions today to book an appointment and take the first step toward better sleep and well-being.