307eMotion re Gulation WorksHeet 14b  
Sleep h ygiene p ractice Sheet
Due Date:       Name:                   Week Starting:  
In the far left column, put down the days of the week. Then put times/hours in bed, and what you did in the 4 hours before bed, in the next 
three columns. Along with describing the strategies you used, please rate your degree of rumination before and after using skills. Write in 0 if you had no rumination. Finally, rate the overall usefulness of your strategies.
DayTime 
to bed/
time uphours/
minutes 
in bed 
during the 
dayfood, drink, exercise 
within 4 hours of bedStarting 
emotion/
rumination 
intensity 
(0–100)Describe strategies used to get to sleep (or 
back to sleep)ending 
emotion/
rumination 
intensity 
(0–100)usefulness 
of 
strategies 
(0–100)
    
    Hrs:    
Min:    
        Hrs:    
Min:    
        Hrs:    
Min:    
        Hrs:    
Min:    
        Hrs:    
Min:    
        Hrs:    
Min:    
        Hrs:    
Min:    
From DBT Skills Training Handouts and Worksheets, Second Edition  by Marsha M. Linehan. Copyright 2015 by Marsha M. Linehan. Permission to photocopy this worksheet is granted to purchasers of 
this book for personal use only (see copyright page for details). Purchasers may download a larger version of this worksheet from www.guilford.com/dbt-  worksheets .