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Bundle · 4 Printable PDFs

Sleep Toolkit: 4 Printable PDFs for Women

Four printable PDFs for women who are done being tired: a nightly sleep journal to surface patterns, a structured CBT-I workbook for chronic insomnia, dedicated pre-sleep anxiety release pages for the racing mind that keeps you awake, and a sleep hygiene overhaul guide for auditing and rebuilding the habits that make or break sleep quality. The complete paper-based sleep system.

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$27.99$59.96

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  • 4 PDFs delivered as one ZIP file
  • US Letter (8.5 x 11 in) and A4 included in every file
  • Personal use; reprint any of the 4 PDFs as often as you need
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Built on widely accepted research. Not a substitute for therapy or medical care.

What is in the toolkit

Four printables, designed to be used together. Use them as a full system or pick the one you need on any given day.

1. Sleep Journal (32 pages)

$14.99 separately

Nightly sleep diary, sleep hygiene tracker, pre-sleep wind-down log, night anxiety pages, CBT-I reference, and weekly pattern review. The daily-use core.

View the journal as a single product →

2. CBT-I for Insomnia Workbook (24 pages)

$14.99 separately

A structured self-guided workbook for chronic insomnia using the CBT-I protocol: a full sleep diary baseline (2 weeks), sleep restriction planning worksheet, stimulus control rules and implementation guide, catastrophic thinking log with cognitive restructuring exercises, and a 6-week progress review.

3. Pre-Sleep Anxiety Release Pages (20 pages)

$14.99 separately

For the specific anxiety that arrives at bedtime: a structured 15-minute pre-sleep protocol (brain dump, worry scheduling, gratitude anchor, body scan), a "things I cannot control right now" containment page, a racing thoughts log for pattern identification, and a constructive worry worksheet to process solvable concerns before they become 2am spirals.

4. Sleep Hygiene Overhaul Guide (18 pages)

$14.99 separately

A systematic audit and rebuild of the 12 behavioral factors that most consistently affect sleep quality: light exposure, temperature, caffeine and alcohol timing, evening food, exercise timing, screen exposure, bedroom environment, consistency, napping, stress management, social connection, and pre-sleep ritual. Each factor includes the research basis, the audit question, and the implementation log.

Format details

Format4 PDFs delivered as one ZIP file
Total pages~94 pages across 4 PDFs
Paper sizesUS Letter (8.5 x 11 in) and A4 included in every file
LicensePersonal use; reprint any of the 4 PDFs as often as you need
DeliveryInstant download after purchase

Who this is for

Chronic poor sleep has three layers: the behavioral habits that undermine it (sleep hygiene guide), the psychological patterns that maintain it (CBT-I workbook, pre-sleep anxiety pages), and the nightly practice of tracking and adjusting (sleep journal). This toolkit addresses all three.

For women with chronic insomnia who want to try the evidence-based self-led approach before or alongside medication. For women whose anxiety peaks at night and whose sleep suffers as a result. For women who have tried "sleep hygiene tips" before but never done a systematic audit.

For sleep disruption caused primarily by a medical condition (sleep apnea, hormonal disruption, restless legs syndrome, chronic pain), please see a doctor. This toolkit is for behaviorally and psychologically driven sleep difficulties.

Frequently asked questions

Tap any question to see the answer.

What is in the Sleep Toolkit?

Four printable PDFs: the 32-page Sleep Journal (nightly diary, hygiene tracker, wind-down log, night anxiety pages, CBT-I reference), a 24-page CBT-I for Insomnia Workbook (sleep restriction, stimulus control, cognitive restructuring), a 20-page Pre-Sleep Anxiety Release pack (structured 15-min bedtime protocol, worry scheduling, racing thoughts log), and an 18-page Sleep Hygiene Overhaul Guide (12-factor audit and implementation). ~94 pages total.

Is CBT-I safe to do without a therapist?

The self-guided version in this workbook is adapted for general use. Full CBT-I with a therapist is more intensive and includes sleep restriction, which can temporarily worsen sleepiness before improving sleep. The workbook uses a gentler version appropriate for self-led use. If symptoms are severe or you have a history of bipolar disorder, consult a healthcare provider before attempting sleep restriction.

How is this different from the single Sleep Journal?

The Sleep Journal (32 pages) is the daily practice tool with a CBT-I quick reference. The toolkit adds three PDFs that go deeper: a full structured CBT-I workbook, dedicated pre-sleep anxiety release pages, and a systematic sleep hygiene audit.

How much do these cost separately?

Each single printable is $14.99. Four together would be $59.96. The toolkit is $27.99, so you save $31.97.

How is it delivered?

Instant digital download. Once payment is confirmed, you get a single ZIP with all 4 PDFs.

Can I reprint pages?

Yes. Personal use license; print as many weeks or months as you need.

What paper size does it print on?

Both US Letter (8.5 by 11 in) and A4 are included in every PDF.

Designed by the Journalyn team. We design printable journals for women. The CBT-I workbook draws on published CBT-I research and clinical protocols. This toolkit is a self-care system. For clinical insomnia or sleep disorders, please see a licensed healthcare provider.

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