CBT-I Sleep Hygiene & Lifestyle Factors Flashcards

In CBT-I, sleep hygiene education is considered:

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.

Caffeine has a half-life of approximately:

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.

The recommended cut-off time for caffeine consumption in patients with insomnia is generally:

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.

Alcohol's effect on sleep architecture is best characterized as:

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.

The optimal bedroom temperature for sleep is approximately:

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.

Evening exposure to blue light from screens disrupts sleep primarily by:

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.