“ How you do anything is how you do everything. ” - Zen Proverb

This section contains handouts, questionnaires and information sheets about sleep, ADHD, and fatigue.  The sleep handouts are mostly based on Colin Espie's excellent self-help book "Overcoming insomnia and sleep problems" and the intention is that the handouts would be used in conjunction with this book - see the bottom of the page for more details.  

Sleep diary and instructions - a key component of Espie's CBT programme is the use of this weekly diary form to both assess the sleep problem initially and then monitor progress.

Sleep diary, measuring progress - this is a form that can be helpful when measuring overall progress using information from the sleep diaries.

Sleep advice - fairly standard general advice about improving sleep. 

Sleep stimulus control - this and sleep restriction (see below) are probably both the most challenging and the most useful components of a CBT approach for insomnia.  

Sleep restriction therapy - see above for comment on the central importance of this method.

Sleep personal history - Colin Espie's suggestions for questions that it's helpful to consider when assessing insomnia.

Sleep other disorders - again a set of helpful diagnostic reminders when considering other important causes of sleep difficulty besides classic insomnia.

Sleep CBT programme overview - an overview of key points in Espie's CBT approach for insomnia.

Sleep average needs with age - suggestions for average sleep needs at different ages. 

Sleep contents of thoughts - the Glasgow Contents of Thoughts Inventory (GCTI) looks at the kinds of thoughts that may interfere with getting to sleep.

ADHD - ASRS checklist - a World Health Organization screening questionnaire for adult Attention Deficit Hyperactivity Disorder.

Epworth sleepiness scale (ESS) - is a way of assessing the likelihood that somebody will doze off in a variety of situations.  The ESS is copyrighted by Murray Johns - "A new method of measuring daytime sleepiness: the Epworth Sleepiness Scale".  Permission has been granted for clinicians to use the ESS in their practice and for researchers to use it in non-industry studies. For other uses of the scale, the owner of the copyright should be contacted.

Fatigue severity scale - one of the two fatigue questionnaires that I use.

Tiredness questionnaire - the fatigue assessment questionnaire I most commonly use. 

 Espie, C.  (2006)  "Overcoming insomnia and sleep problems"  London: Robinson.  [AbeBooks]  [Amazon UK]