CBT for Insomnia Flashcards
Describe the vicious cycle of insomnia
Initial poor sleep due to stress, pain or other reasons
- Thoughts about sleep
- Emotional and physical impact
- Change in habits intended to improve sleep, which in fact makes things worse
- Continued poor sleep
What is a sleep diary ?
A sleep diary is a record of an individual’s sleeping and waking times with related information, usually over a period of several weeks.
What is sleep hygiene ?
A set of approaches for improving sleep
How can sleep restrictions help with improving quality, depth and continuity ?
Increases the association between sleep and out bed and therefore, resynchronising out natural sleep cycle
What does sleep restrictions involve ?
Trying to keep the number of hours in bed as close as possible to the number of house actually spent asleep
What is a sleep window ?
Sets fixed times to go to bed at night and get up in the morning
State the rules of sleep restriction
Do not go to bed before the window starts even if tired
If still awake germ sleep window starts wait until becoming tired before going to to bed
The end of the sleep window, the time to g get out of bed is fixed. Get out of bed at the end of id the sleep window even if still tied and sleep
What is the consequence of spending a lot of time in bedrooms/beds ?
Signals for sleep become lost when it is time to go to sleep.
Increased risk of taking naps which may disturb normal sleeping pattens
What is the aim of stimulus controls ?
Reduce the time spent awake in bed/bedroom
What are the riles of sleep restrictions ?
Do not go to bed before the window starts even if tired
If still awake when sleep window starts until becoming tired before going to bed
The end of the sleep window, the time to get out of bed is fixed. Get out if bed at the end it the keep window even if still tied and sleepy
How can we associate out beds with sleep ?
Only allow ourselves to be in bed when we are going to sleep or are asleep
List the 6 stimulus control measures
- Do not go to bed before the agreed time
- Go to bed only when you are tired
- If you’re unable to fall asleep within 20 minutes, get up, go to another room and engage in a quirky sand relaxing activity
- If having returned to bed, you do not fall asleep within 2o minutes return to rule 3
- Reserve you’re bed for sleep and sex only
- Use an alarm clock to maintain a regular getting up time in the morning
- Do not nap during the day
List some things that you can do if you wake up in ur sleep window and cannot get back to sleep
Reading Crosswords Knitting Writing Drawing Listening to radio or music
What things should you avoid if toy wake up during your sleep window ?
Watching TV Exercise Playing or working on the computer Using module phone Worrying Relaxing in bed or in a chair
