CBT by Condition

Guide

CBT Strategies for Circadian Rhythm Sleep‑Wake Disorders

Educational content only. Light/melatonin timing should be guided by a clinician when possible. See our Medical Disclaimer.

Overview

Circadian disorders involve misalignment between the body clock and desired schedule. Behavioral strategies can strengthen timing signals.

Why CBT‑I strategies help

  • Anchor wake time: consistent wake up, even after poor sleep.
  • Light timing: bright light soon after wake; dim light at night.
  • Activity anchors: morning movement/meal; evening wind‑down routine.

Journaling prompts

  1. Wake time, light exposure (minutes), first activity anchor.
  2. Evening dim light start time and wind‑down steps.
  3. Sleep quality and next day adjustment.

Track daily; see How to Journal.

When to seek care

Shift work, DSPS/ASPS, or non‑24 require clinician guidance for timing changes.

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