Your personal sleep plan

This resource helps young people create a personalised sleep plan, focusing on bedtime wind-down routines, consistent sleep schedules, and morning rituals. It encourages thoughtful planning to support restful nights and smoother mornings, promoting better sleep and improved well-being.

It is designed to support therapists in guiding young people to establish practical, manageable routines that address both night-time and morning challenges, empowering them to take control of their sleep habits.

Free

Your personal sleep plan

Free

Your personal sleep plan

Download

Black & White Version

Specifically created to keep ink usage low without compromising on great design.

Full Colour Version

Great for sharing on computer screens, phones & tablets.

References and Further Reading 

  • Dewald-Kaufmann, J., de Bruin, E. and Michael, G. (2022) ‘Cognitive behavioral therapy for insomnia in school-aged children and adolescents’, Sleep Medicine Clinics, 17(3), pp. 355–365. doi:10.1016/j.jsmc.2022.06.003.
  • Keuppens, L. et al. (2023a) ‘Sleep intervention as symptom treatment for ADHD (siesta)-blended CBT sleep intervention to improve sleep, ADHD symptoms and related problems in adolescents with ADHD: Protocol for a randomised controlled trial’, BMJ Open, 13(4). doi:10.1136/bmjopen-2022-065355.
  • Gradisar, M. et al. (2011a) ‘A randomized controlled trial of cognitive-behavior therapy plus bright light therapy for adolescent delayed sleep phase disorder’, Sleep, 34(12), pp. 1671–1680. doi:10.5665/sleep.1432.
  • Dewald-Kaufmann, J., de Bruin, E. and Michael, G. (2019) ‘Cognitive behavioral therapy for insomnia (CBT-I) in school-aged children and adolescents’, Sleep Medicine Clinics, 14(2), pp. 155–165. doi:10.1016/j.jsmc.2019.02.002.
  • Åslund, L. et al. (2020) ‘Cognitive-behavioral therapy for insomnia in adolescents with comorbid psychiatric disorders: A clinical pilot study’, Clinical Child Psychology and Psychiatry, 25(4), pp. 958–971. doi:10.1177/1359104520929376.
  • Ma, Z.-R., Shi, L.-J. and Deng, M.-H. (2018) ‘Efficacy of cognitive behavioral therapy in children and adolescents with insomnia: A systematic review and meta-analysis’, Brazilian Journal of Medical and Biological Research, 51(6). doi:10.1590/1414-431×20187070.
  • Sukiennik, O. et al. (2024) ‘Changes to sleep patterns and insomnia symptoms following cognitive behavioural therapy for anxiety disorders in adolescents’, Behavioural and Cognitive Psychotherapy, 52(5), pp. 522–534. doi:10.1017/s1352465824000195.