Free workbook · Sleep · No email required
Sleep and Rest Toolkit
Track your real patterns and build a wind-down routine that fits your life.
About the workbook
Sleep advice usually assumes a life you do not have. This toolkit starts by getting an honest picture of your actual pattern — including shift work, a new baby, or a second job — and builds from there.
Includes a sleep diary and a wind-down structure you can adapt rather than follow exactly.
Using and sharing it
Free to download, print, and share with clients. No resale. Please credit teocounselling.com. If you are a clinician, librarian, or community organisation and want to link to this workbook, the page you are on is the one to link to.
This workbook is educational. It is not therapy, not an assessment, and nothing in it is a diagnosis. If you are in immediate danger, call 911. In Canada, the Suicide Crisis Helpline can be reached by calling or texting 988, at any hour.
Download the PDFWorking on this with someone
A workbook can take you a surprising distance on its own. If you would rather not do it alone, TEO offers virtual therapy in British Columbia, Ontario, Alberta, Saskatchewan, Manitoba, and Newfoundland & Labrador — evenings and weekends, with a free 15–20 minute consultation first and no obligation afterward.
Related: Sleep & insomnia therapy.
Others in the library
Anxiety Relief Toolkit
CBT skills on paper, so you always know what to do when anxiety hits.
CBT Thought Record Bundle
Catch the thought, check the evidence, choose a fairer one.
Emotion Regulation Skills Pack
DBT-informed skills for riding out big feelings instead of obeying them.
Trauma Recovery Workbook
Gentle grounding tools for when the past shows up in the present.