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From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission 
to photocopy this handout is granted to purchasers of this book for personal use only (see copyright page for details).eMotion r eGulation Handout 20b  (Emotion Regulation Worksheet 14b)
Sleep h ygiene p rotocol
When You Can’t Sleep, What to Do Instead of Ruminating
To increa Se The likelihoo D of re STfulne SS/Sleep:
 1. Develop and follow a consistent sleep schedule even on weekends. Go to bed and get up 
at the same times each day, and avoid anything longer than a 10-minute nap during the day.
 2. Do not use your bed in the daytime for things like watching TV, talking on the phone, or reading.
 3. avoid caffeine, nicotine, alcohol, heavy meals, and exercise late in the day before going to 
sleep.
 4. When prepared to sleep, turn off the light, and keep the room quiet and the temperature comfortable and relatively cool.  Try an electric blanket if you are cold; putting 
your feet outside of the blanket or turning on a fan directed toward your bed if you are hot; or wearing a sleeping mask, using earplugs, or turning on a “white noise” machine if needed.
 5. Give yourself half an hour to at most an hour to fall asleep. If it doesn’t work, evaluate whether you are calm, or anxious (even if only “background anxiety”), or ruminating.
 6. Do no T ca TaSTrophize . Remind yourself that you need rest, and aim for reverie (i.e.,