CBT-I CBT-I Sleep Hygiene & Lifestyle Factors 1 — Questions and Answers
Question 1: In CBT-I, sleep hygiene education is considered:
- The primary active component of treatment
- A necessary but insufficient standalone treatment for chronic insomnia (Correct answer)
- An optional add-on only for motivated patients
- The most evidence-supported individual component
Correct answer: A necessary but insufficient standalone treatment for chronic insomnia
Sleep hygiene alone has limited efficacy for chronic insomnia but is included as a component of comprehensive CBT-I.
Question 2: Caffeine has a half-life of approximately:
- 1-2 hours
- 3-4 hours
- 5-6 hours (Correct answer)
- 10-12 hours
Correct answer: 5-6 hours
Caffeine's half-life is approximately 5-6 hours, meaning a cup of coffee at noon still has half its stimulant effect at 6 PM.
Question 3: The recommended cut-off time for caffeine consumption in patients with insomnia is generally:
- Within 1 hour of bedtime
- At least 6 hours before bed (Correct answer)
- Only with meals
- No earlier than 8 PM
Correct answer: At least 6 hours before bed
Given caffeine's half-life, consuming caffeine at least 6 hours before bedtime minimizes its sleep-disrupting effects.
Question 4: Alcohol's effect on sleep architecture is best characterized as:
- Increasing slow-wave sleep throughout the entire night
- Reducing sleep onset latency but fragmenting sleep in the second half of the night (Correct answer)
- Suppressing NREM sleep and promoting REM sleep
- Having no significant effect on sleep staging
Correct answer: Reducing sleep onset latency but fragmenting sleep in the second half of the night
Alcohol shortens sleep onset but causes rebound arousal in the second half of the night as it is metabolized.
Question 5: The optimal bedroom temperature for sleep is approximately:
- 50-55°F (10-13°C)
- 60-67°F (15-19°C) (Correct answer)
- 72-75°F (22-24°C)
- 78-80°F (25-27°C)
Correct answer: 60-67°F (15-19°C)
Core body temperature must drop to initiate sleep, and a cooler bedroom (60-67°F) facilitates this process.
Question 6: Evening exposure to blue light from screens disrupts sleep primarily by:
- Increasing cortisol levels
- Suppressing melatonin secretion via retinal photoreceptors (Correct answer)
- Activating slow-wave sleep inhibition pathways
- Reducing adenosine buildup
Correct answer: Suppressing melatonin secretion via retinal photoreceptors
Melanopsin-containing retinal cells are sensitive to blue wavelengths and signal the SCN to suppress melatonin, delaying sleep onset.
CBT-I CBT-I Sleep Hygiene & Lifestyle Factors 1
In CBT-I, sleep hygiene education is considered: