As part of a typical CBTi program, each morning you will record information about your sleep in a sleep diary or a sleep tracker. At the end of each week, you will estimate your sleep numbers for your typical night’s sleep of the previous week. You can do this yourself if using a CBTi workbook or other pen and paper method, or the numbers will be calculated for you if you are using a digital program such as an online CBTi program or app. Use these numbers to track changes in your sleep as you progress through the CBTi program.
Understanding Sleep Numbers
SLEEP NUMBERS
There are four sleep numbers to track.
Time in bed
The time between getting into bed and getting out of bed the next morning.
Time in bed awake
The amount of time you are awake between getting into bed and getting out of bed the next morning.
Time in bed asleep
The time you spend in bed asleep each night.
Sleep efficiency
The percent of time you spend in bed sleeping compared to your overall time in bed. It is a good indicator of overall sleep quality. The target is to achieve 85% to 95% sleep efficiency.
The easiest way to estimate your sleep numbers is to use Sleepwell’s online Sleep Calculator.
SLEEP PRESCRIPTION
Most CBTi programs use an adjustable sleep prescription to improve your sleep efficiency. You start by choosing your bedtime and rise time.
Your bedtime should be the time when you usually feel tired and ready for sleep. Your rise time is the time that you will get out of bed to start your day each morning for the next week. At the end of each week, your sleep prescription changes based on your sleep numbers. If you are spending a lot of time in bed awake, the sleep prescription for the next week will reduce your time in bed. If you are sleeping most of the time that you are in bed, your sleep prescription will give you more time in bed.
