Chapter 10: Sleep disturbances Part 3

Question 1

What is cognitive behavioural therapy (CBT)?

Answer 1

A type of psychotherapy that aims to find solutions on how to change a person’s current thoughts and behaviours so that they can function better now and in the future.

Question 2

What does cognitive behavioural therapy for insomnia (CBT-I) involve?

Answer 2

Identifying and replacing thoughts and behaviours that cause, perpetuate or worsen insomnia with thoughts and behaviours that minimise the likelihood of their insomnia and promote good sleep.

Question 3

Describe the cognitive component of CBT-I:

Answer 3

Helps individuals to recognise and change inappropriate or dysfunctional attitudes, beliefs and other thoughts about their sleep.
-Learning how to control or eliminate negative thoughts that prevent sleep onset

Question 4

List 2 of the behavioural therapy techniques for insomnia (behavioural component of CBT-I):

Answer 4

• Stimulus control therapy

- Sleep hygiene education

Question 5

What does stimulus control therapy aim to do?

Answer 5

• Strengthen the bed and bedroom as cues (stimuli) for sleep
• Weaken them as cues for behaviours that are incompatible with sleep
• Establish a regular sleep-wake schedule that is consistent with the circadian sleep-wake cycle.

Question 6

What is sleep hygiene education? Give an example:

Answer 6

Information about the practices that tend to improve and maintain good sleep and full daytime alertness.
-Involves changing basic lifestyle habits that influence sleep onset, good quality sleep and alertness during the normal waking period.
Eg. Following a regular relaxing bedtime routine.

Question 7

Compare the general difference between someone who does night shift work to someone who doesn’t:

Answer 7

• People who work night shifts tend to experience problems with sleep quantity and quality more than people who don’t do shift work
• Being tired on and off the job
• Reduction in sleep amount may be between 1-4 hours less a day