Sleep

Question 1

Define Sleep Hygiene

Answer 1

An examination of cognitive, behavioral and environmental factors that impact on sleep

Question 2

Other facts about sleep

Answer 2

Bed and no sleep has become an association in a lot of long term sleep issues

Question 3

the body clock

Answer 3

located in the suprachiasmatic nucleus sends signal to pineal gland as night falls to signal melatonin that sedates depth and quality sleep - stops with daylight (cortisol).

good night sleep requires physical and mental day activity

can be disturbed by stress, physical and psych factors which can maintain mental health problems

Nutritiion and exercise helps - regularity.

Question 4

Sleep hygiene diary

Answer 4

Give sleep diary early to monitor sleep and go through the previous night as example - 2 activities - sleep routine 1 hour prior

Question 5

Sleep restriction

Answer 5

Monitor the amount of sleep over baseline period - work out average and then in intervention this is the amount that is used. Work back from wake up time. Aim to get block of sleep consistency then move it a bit earlier = keep sleep hygiene the same

4-5 weeks before changes obvious . 15-20 mins extra sleep a night over a month and 50% reduction in wakening over a month is realistic

Question 6

Imagery rehearsal Therapy

Answer 6

Often combined with sleep hygiene

1. Select target nightmare
2. discuss and write down detail
3. be aware of themes
4. generate new mastery and positive ending script addressing meaning themes
5. read 5-10 at night before bed

monitor intensity and frequency of nightmares

Question 7

Nightmare rescripting

Answer 7

1. get detail of nightmare
2. brainstorm how to change detail to change emotions of the nightmare
3. continue until the changes feel right
4. read 10 times before going to bed.