CBT-I Sleep Hygiene & Lifestyle Factors Flashcards

Regular aerobic exercise has been shown to improve insomnia by:

Answer: Reducing anxiety, improving mood, and enhancing slow-wave sleep

Exercise reduces anxiety, improves mood, and increases slow-wave sleep, all of which benefit insomnia patients.

What is the recommended timing of vigorous exercise relative to bedtime for patients with insomnia?

Answer: At least 2-4 hours before bedtime

Vigorous exercise raises core body temperature and arousal, which can interfere with sleep if done too close to bedtime; at least 2-4 hours of buffer is recommended.

Napping guidelines in CBT-I generally recommend:

Answer: Avoiding naps during active treatment to preserve nighttime sleep drive

Daytime napping reduces homeostatic sleep pressure, undermining the sleep restriction component of CBT-I.

Which dietary factor, besides caffeine and alcohol, is most associated with sleep disruption?

Answer: Large or spicy meals close to bedtime

Heavy, spicy, or large meals close to bedtime can cause discomfort, heartburn, and metabolic activation that disrupts sleep.

Which statement about nicotine and sleep is correct?

Answer: Nicotine is a stimulant that can delay sleep onset and reduce sleep quality

Nicotine stimulates the nervous system and has been linked to longer sleep onset latency, more nighttime awakenings, and reduced slow-wave sleep.

Sleep hygiene education alone is most effective for:

Answer: Mild or subclinical sleep disturbance or as prevention

Sleep hygiene has the most benefit for mild sleep disturbances or as a preventive measure; chronic insomnia requires the full CBT-I protocol.