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Your complete CBT-I sleep restriction tracker template — Identify your insomnia type, follow an 8-week CBT-I protocol, and track your sleep efficiency with this evidence-based checklist. Based on research from insomnia types and treatments guide at HealthSecrets.com.

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📊 Quick Reference — CBT-I at a Glance

Detail Key Facts
What is CBT-I? Cognitive Behavioral Therapy for Insomnia — the gold standard, first-line treatment for chronic insomnia [1]
Success Rate 70–80% of people with chronic insomnia see significant improvement [2]
Timeline 4–8 weeks for meaningful results; full benefits by weeks 6–8 [1]
Core Components Sleep restriction, stimulus control, cognitive therapy, sleep hygiene, relaxation
vs. Sleeping Pills CBT-I benefits persist after treatment ends, with no side effects or dependence [3]
Insomnia Types Sleep onset (can't fall asleep), maintenance (can't stay asleep), early morning awakening (wake too early)

🔍 What Type of Insomnia Do You Have?

Identifying your insomnia type is the first step to choosing the right treatment strategy. The three main types are classified by when your sleep problems occur — and each responds differently to specific interventions [4]. Use this self-assessment to pinpoint your pattern.

Insomnia Type Self-Assessment

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Instructions: Check every statement that applies to you most nights (3+ nights per week). Your checked items will reveal your primary insomnia type.

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🟡 Sleep Onset Insomnia (Difficulty Falling Asleep)

🔵 Maintenance Insomnia (Difficulty Staying Asleep)