CBT-insomnia | Holisticare Health and Wellness

CBT-I Sleep Prescription Calculator

Sleep Log Data (Past 7 Days)

1. Avg. Total Sleep Time Per Night (Hours):

Definition: Calculate this using your best memory, a daily sleep log, or smart wearable tools (like an Apple Watch, Garmin, or Oura ring). Add up only the hours you were actually asleep (including daytime naps) each day, and average it out over the past 7 days.

2. Avg. Total Time in Bed Per Night (Hours):

Definition: The total amount of hours you spent physically in bed per night, averaged over the past 7 days. This includes time spent sleeping, but also time spent awake, reading, watching TV, or trying to fall asleep.

3. Current Wake-Up Time:

Definition: The time you typically set your alarm and get out of bed to start your day.

4. Current Earliest Bedtime:

Definition: The earliest time you currently allow yourself to get into bed at night with the intention of sleeping.

Calculated Sleep Efficiency:	%
Target Wake-Up Time:
Earliest Allowable Bedtime:
Clinical Adjustment:

CBT-I Sleep Prescription Calculator

HolistiCare CBT-I

Weekly Sleep Prescription

Next Steps / Recommendation

Rules for Sleep Checklist