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LAST REVIEWED 13 November 2022

Sleep Workbook

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The Sleep Workbook – helping you to rest easy

Good sleep is key to a good life. Sleep is one of the foundation stones to good physical and mental health and wellbeing.

Good Thinking has worked with Majella Cogan, a Cognitive Behavioural Psychotherapist, to develop a Sleep Workbook to support you in securing good sleep. The six-module programme will provide you with useful information and simple tools and techniques to help you understand your sleep problems and ultimately improve the quality of your sleep.

Is the Sleep Workbook for me?

You may have already tried different ways to improve the quality of your sleep which haven’t really helped. If so, then the sleep workbook is for you. It’s also suitable for people who may not be comfortable seeing a therapist, as you can use the workbook privately at a time and place that suits you.

What does the Sleep Workbook involve?

The Workbook is a programme of six modules to be completed over a six-week period. It’s based around how a cognitive behavioural therapist would work with you if you saw them face-to-face. The main difference is that rather than a therapist helping to keep you motivated and complete the exercises you’ll need to think of ways to keep yourself motivated. Set aside time to read the advice, follow the recommendations, and complete the programme exercises and we’re sure that you’ll find a real improvement in the quality of your sleep.

Will it help?

The programme is based on a well-established and effective therapy called Cognitive Behavioural Therapy for Insomnia. This is a much deeper and more intensive programme than many people will have experienced before, and it’s been shown to be effective for many people with persistent sleep problems.

What if it doesn’t help?

There’s no ‘one size fits all’ approach when it comes to improving the quality of your sleep. What works for one person may not necessarily work for someone else.

Some people find it more helpful to go through a programme with the support of a therapist, who will be able to personalise the programme for you.

If you want to find a therapist to support you, or if you want to find out more about the range of therapy services available in your area, you can use the  Talking Therapies Service Finder . Sometimes it can take time to get an appointment with a therapist, and if you are waiting to see one, you might still find the Workbook helps.

There are also many causes of poor sleep, both physical and mental. If you don’t feel that the Workbook has been helpful to you, you could talk to your GP to help identify any other issues that may be affecting your sleep. You can also try our  Sleep Self-Assessment or the even more comprehensive  Overall Assessment if you would like to assess your sleep more deeply, and get ideas about what is affecting your sleep.

You can also find a number of  free apps to download that can help you in achieving better quality sleep.

Ready to go?

Don’t forget to follow the advice given at every stage of the programme, and make sure you give yourself time to read through the Workbook. It really can make a difference.

Good Thinking Sleep workbook (PDF)

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