11. Insomnia Flashcards
which gender is more often affected by insomnia
women.
exept for the age group of people in their 30s. then men are more affected
three categories of insomnia
- difficulty initiating sleep
- difficulty maintaining sleep: making up in the middle of the night
- waking up too early
what are the factors that need to be present for insomnia to be diagnosed
- sleep difficulty has to occur at least 3 nights per week
- sleep difficulty has to occur for at least 3 months
- sleep difficulty has to affect your life. You must not feel great
insomnia pharmacological treatments: Benzodiazepine
Will knock you out. Can be very beneficial short-term. Should not be used for more than 4-16 weeks. Develop tolerance. High potential for addiction. So high potential for withdrawal effects.
insomnia pharmacological treatments: melanonin
What puts you to sleep.
It seems to be working for some people. Not reported as a consistently helpful sleep aid.
A lot of people report hangover like effect.
Poorly regulated, you can buy it anywhere.
Best thing you can do for your insomnia
Cognitive behavioral therapy
methods used in CBTi to fight insomnia: sleep restriction
method designed to restrict time spent in bed as close as possible to the actual sleep time, thereby strengthening the homeostatic sleep drive
methods used in CBTi to fight insomnia: stimulus control
instructions to reinforce the psychological and physiological association between sleep and bed (go the bed only when sleepy, get out of bed if not sleepy, use bed for sleep only, wake up at same time everyday, no nap)
methods used in CBTi to fight insomnia: relaxation training
clinical procedures aimed at reducing autonomic arousal, muscle tension, and intrusive thoughts interfering with sleep
methods used in CBTi to fight insomnia: cognitive therapy
Talking about your beliefs, attitudes about sleep.
Dealing with excessive worry about sleep. Decatastrophize. Adressing cognitive biases.
Beliefs such as “ if i don’t sleep i’ll have a terrible day”.
Therapist might be like but doesn’t it happen that you sleep not well but still have a good day? Yes. Ok so what tells you that this night of sleep will bring you a bad day tomorrow.
methods used in CBTi to fight insomnia: sleep hygiene education
general guidelines about health practices (diet, exercice, substance use) and environmental factors (light, noise, excessive temperature) that may promote or interfere with sleep
drink tea too late?
dog takes too much space in bed?
How effective is CBTi for insomnia?
massively effective!!!!!! adresses the root cause of the problem. but takes weeks to complete + you need to have a stable life to implement routine
sleep state misperception: some people with insomnia say they can’t sleep, although their night on the machine looks fine. do they have misperceptions?
If you look at micropatterns instead of whole night pattern, then it looks like people with insomnia have a lot of arousal during sleep.
