Sleep Hygiene

Track CBT-I sleep diary nights with sleep efficiency, wake drift, trend charts, locally saved rows, and review prompts for CBT-I check-ins.

Plan a CBT-I sleep window from diary sleep and a fixed wake time, with bedtime shift checks, safety floors, and weekly review cues.

Calculate the latest caffeine cut-off before bed from dose, half-life, absorption, and residual targets, with candidate-time and daily-limit checks.

Assess DBAS-16 sleep beliefs on a 0 to 10 scale, compare the mean with the 3.8 reference, and prioritize beliefs to review next.

Assess usual daytime sleepiness with eight EPW-style dozing ratings, then review the 0-24 total, reference zone, safety cue, and context pattern.

Score usual daytime dozing with the ESS, review the 0 to 24 sleepiness band and driving cue, and export charts or answer rows when needed.

Score recent insomnia burden with the seven-item ISI, compare published severity bands, and review night, day, and distress drivers.

Assess past-month sleep quality with PSQI scoring, seven component drivers, the >5 review cue, sleep-efficiency math, and observer notes.

Plan a progressive muscle relaxation routine, follow live tense-relax cues, and review timing logs, recovery share, and exportable plans.

Calculate recent sleep debt from a 7- or 14-night log, then compare gross deficit, oversleep credit, recovery days, and bedtime targets.

Find sleep-hygiene gaps across caffeine, screens, schedule, naps, room, and light, then rank a focused reset plan for retesting.

Plan a sleep-hygiene path from ISI, PSQI, ESS, diary efficiency, sleep debt, and safety cautions with ranked steps and CBT-I window checks.

Build a sleep sound mix with colored-noise recipes, a 45% safe-volume cap, timers, fade controls, coach notes, and masking charts.

Plan fixed-wake sleep-window changes from weekly sleep efficiency values with thresholds, confirmation weeks, stability cues, and safety guidance.

Plan stimulus-control steps for insomnia with leave-bed cues, a fixed wake anchor, calm reset activities, adherence priorities, and a response chart.