CBT-I Sleep Hygiene & Lifestyle Factors Flashcards

Light therapy in the context of CBT-I is primarily used to:

Answer: Adjust circadian timing in patients with circadian phase issues alongside insomnia

Light therapy is selectively used when a circadian component (e.g., delayed or advanced sleep phase) contributes to the insomnia picture.

The term 'wind-down routine' in CBT-I refers to:

Answer: A consistent pre-sleep period of relaxing activities to signal the brain that sleep is approaching

A wind-down routine creates a consistent transition from wakefulness to sleep, reducing cognitive and physiological arousal before bed.

Which of the following is NOT typically included in standard sleep hygiene recommendations?

Answer: Limiting time in bed to actual sleep time only

Sleep restriction is a core CBT-I behavioral component distinct from sleep hygiene; sleep hygiene does not include prescribing time-in-bed limits.

How does social media use before bed impact sleep beyond blue light exposure?

Answer: It increases cognitive and emotional arousal through engaging content

Social media stimulates cognitive engagement, emotional responses, and social comparison, all of which increase arousal independent of light.

The sleep-promoting effects of melatonin supplementation are most reliable for:

Answer: Shifting circadian timing and managing jet lag

Melatonin is most evidence-supported for circadian timing applications (jet lag, shift work, delayed sleep phase) rather than treating chronic insomnia's core mechanisms.

A consistent wake time is maintained in CBT-I even after a poor night of sleep primarily to:

Answer: Build homeostatic sleep pressure and anchor the circadian rhythm

A fixed wake time accumulates homeostatic sleep pressure and stabilizes the circadian clock, both of which improve sleep consolidation.