CBT for Insomnia- What is sleep hygiene

Question 1

What is sleep hygiene ?

Answer 1

Term used to describe good sleep habits

Question 2

What are the pros and cons for taking sleeping pills ?

Answer 2

Pros- only effective for short term us

Cons- can cause dependance

Question 3

What are the alternatives to using sleeping pills to help with sleep ?

Answer 3

Sleep hygiene

Cognitive therapy

Question 4

Give 13 sleep hygiene tips to help with achieving good quality sleep ?

Answer 4

1. Getting a regular sleeping and waking patten (same time)
2. The right space (quiet and comfortable for seeping)
3. Eat right (balanced and healthy diet and eating at the right time)
4. Get up and try again (if struggling to sleep get up and do something calming until you feel sleepy again)
5. Avoid caffeine and nicotine (4-6 hours before bed)
6. Avoid alcohol (4-6 hours before bed)
7. Bed is for sleeping (do not use bed for anything other than sleep)
8. Bath time (hot bath 1-2 hours before bed)
9. Sleep rituals(e.g stretching or breathing exercises)
10. Sleep when sleepy
11. Exercise (avoid 4 hours before sleep)
12. Keep daytime routines the same
13. No naps