CBT-I CBT-I Relaxation & Mindfulness Techniques 1 — Questions and Answers
Question 1: What is progressive muscle relaxation (PMR) primarily designed to address in insomnia treatment?
- Physical tension that contributes to hyperarousal (Correct answer)
- Sleep scheduling deficits
- Maladaptive sleep beliefs
- Circadian rhythm disruption
Correct answer: Physical tension that contributes to hyperarousal
PMR systematically tenses and releases muscle groups to reduce the somatic hyperarousal that perpetuates insomnia.
Question 2: Which breathing technique is most commonly recommended as a relaxation tool in CBT-I?
- Rapid thoracic breathing
- Diaphragmatic (belly) breathing (Correct answer)
- Pursed-lip breathing
- Alternate nostril breathing
Correct answer: Diaphragmatic (belly) breathing
Diaphragmatic breathing activates the parasympathetic nervous system, reducing arousal and promoting sleep onset.
Question 3: In CBT-I, mindfulness-based approaches primarily help insomnia by:
- Extending total sleep time directly
- Reducing cognitive reactivity to nighttime wakefulness (Correct answer)
- Eliminating the need for sleep restriction
- Increasing melatonin production
Correct answer: Reducing cognitive reactivity to nighttime wakefulness
Mindfulness reduces the secondary distress caused by wakefulness, helping patients observe intrusive thoughts without reacting to them.
Question 4: Autogenic training in CBT-I involves:
- Structured physical exercise before bed
- Self-suggestion of warmth and heaviness in body parts (Correct answer)
- Guided visualization of sleep environments
- Biofeedback using EEG signals
Correct answer: Self-suggestion of warmth and heaviness in body parts
Autogenic training uses self-directed phrases about warmth and heaviness to induce physiological relaxation.
Question 5: Which statement best describes the role of imagery in insomnia treatment?
- It replaces nighttime rumination with pleasant mental images (Correct answer)
- It is a first-line intervention before all other CBT-I components
- It primarily targets sleep architecture deficits
- It is only used with pediatric populations
Correct answer: It replaces nighttime rumination with pleasant mental images
Guided imagery redirects the mind away from anxious sleep-related thoughts toward calming, neutral imagery.
Question 6: Biofeedback in insomnia treatment most commonly monitors which physiological signal?
- Oxygen saturation
- Skin conductance or EMG activity (Correct answer)
- Respiratory rate
- Blood glucose levels
Correct answer: Skin conductance or EMG activity
Biofeedback typically measures muscle tension (EMG) or skin conductance to help patients learn to reduce physiological arousal.
CBT-I CBT-I Relaxation & Mindfulness Techniques 1
What is progressive muscle relaxation (PMR) primarily designed to address in insomnia treatment?