CBT for Insomnia- Understanding sleep

Question 1

What two independent systems is sleep controlled by ?

Answer 1

Homeostasis

Circadian rhythm

Question 2

What is good quality of sleep defined as ?

Answer 2

When the homeostasis and circadian rhythm cycles are synchronised

Question 3

How does homeostasis drive out need (or desire) for sleep ?

Answer 3

The longer we are awake the sleepier we become.

Being awake increases out need for sleep and once we have been asleep out need for sleep will have decreased

Question 4

What is the circadian rhythm ?

Answer 4

Internal biological clock which funds on an average 24 hour cycle.

Question 5

Besides sleep, what else does the circadian rhythm control ?

Answer 5

Bodily functions e.g.

• Temperature
• Blood pressure - Hormones

Question 6

How many stages of sleep are there ?

Answer 6

5 stages

Question 7

Describe stage 1 of sleep

Answer 7

Initial stage involving the transition between being awake and asleep.

Muscles begin to relax

Easily awoken

Question 8

Describe stage 2 of sleep

Answer 8

Enter light sleep

Breathing and heart rate begin to slow down

Quite easily awoken

Adults spend 50-60% of each sleep cycle in this stage

Question 9

Describe stage 3 of sleep

Answer 9

Deep sleep

Breathing and heart rate drips to their lowest levels

Question 10

Describe stage 4 of sleep

Answer 10

A second stage of deep sleep

Breathing and heart rate are rhythmic

Limited muscle activity

Question 11

Describe stage 5 of sleep

Answer 11

Where most dreams occur

Blood pressure and heart rate increase

Rapid eye movement - eyeballs flicker while out bodies remain very still

Question 12

How many times does this cycle occurs during one nights work of sleep ?

Answer 12

4-5 times per night