How to Fix Broken Sleep

How to Fix Broken Sleep 

Bed Restriction Therapy & Sleep Efficiency Worksheet

Broken sleep can become exhausting, frustrating and surprisingly habitual. Many people find themselves waking at the same times each night, lying awake for long periods, overthinking, clock-watching or worrying about how tired they will feel the next day. How to Fix Broken Sleep from The Psych Collective is a practical worksheet and psychoeducation handout designed to help people understand why broken sleep happens and how to improve sleep efficiency using evidence-based behavioural sleep strategies.

This printable PDF explains how disrupted sleep patterns can become learned habits, where the brain starts associating bed with wakefulness, stress and rumination rather than sleep. It introduces the principles of Bed Restriction Therapy (BRT), a structured behavioural approach designed to consolidate sleep and retrain the brain to reconnect bed with restful sleep.

This resource guides users through:

• Understanding sleep efficiency and sleep latency
• Identifying patterns of broken sleep and nighttime awakenings
• Learning how broken sleep becomes habitual
• Calculating sleep efficiency percentages
• Developing a personalised Bed Restriction Therapy plan
• Setting consistent wake-up and bedtime routines
• Reducing time awake in bed
• Planning calming activities during extra wake time
• Gradually improving sleep consolidation and sleep quality

Grounded in CBT-I principles, behavioural sleep strategies and practical psychoeducation, this worksheet helps people move away from unhelpful sleep habits and toward more restorative, consolidated sleep patterns.

This worksheet is especially useful for:

• Insomnia and broken sleep
• Frequent nighttime awakenings
• Sleep maintenance difficulties
• Stress and overthinking at night
• Sleep hygiene interventions
• CBT and CBT-I informed therapy
• Therapy homework and psychoeducation
• Clients struggling with habitual sleep disruption

Perfect for psychologists, counsellors, GPs, coaches and individuals wanting practical tools to improve sleep quality and rebuild healthy sleep habits.

A practical and easy-to-follow resource for helping people break the cycle of disrupted sleep and build healthier, more restorative sleep patterns.