Cognitive Behavioral Techniques & Sleep Interventions Flashcards

What is the primary goal of Cognitive Behavioral Therapy for Insomnia (CBT-I)?

Answer: Correct faulty thoughts and behaviors affecting sleep

CBT-I is a multi-component therapy designed to address the underlying cognitive and behavioral factors that perpetuate insomnia. Its primary goal is to identify and modify maladaptive beliefs about sleep and unhealthy sleep habits, replacing them with strategies that promote healthy, restorative sleep without relying on medication.

What is stimulus control therapy in CBT-I?

Answer: Restricting the bed to sleep and intimacy only

Stimulus control therapy aims to re-associate the bed and bedroom with sleep and intimacy, breaking the learned association between the bed and wakefulness or frustration. By removing activities like eating, working, or watching TV from the bed, it helps to strengthen the cue for sleep when a person enters the bedroom.

What does sleep restriction therapy aim to achieve?

Answer: Increase sleep efficiency by reducing time awake in bed

Sleep restriction therapy intentionally limits the time a person spends in bed to match their actual sleep time, even if it initially means less sleep. This creates a mild sleep deprivation that increases sleep drive, leading to faster sleep onset and fewer awakenings, ultimately consolidating sleep and improving sleep efficiency.

What cognitive technique is used to challenge negative sleep thoughts?

Answer: Cognitive restructuring

Cognitive restructuring is a core technique in CBT-I where individuals learn to identify, challenge, and modify negative or unhelpful thoughts and beliefs about sleep. By replacing these maladaptive cognitions with more realistic and positive ones, it reduces anxiety and improves the ability to fall and stay asleep.

What relaxation technique is often used to help reduce sleep anxiety?

Answer: Progressive muscle relaxation

Progressive muscle relaxation (PMR) is a technique where individuals systematically tense and then relax different muscle groups throughout the body. This practice helps to reduce physical tension and physiological arousal, which are common contributors to sleep anxiety, thereby promoting a state conducive to sleep.

What is paradoxical intention in sleep therapy?

Answer: Reducing pressure to sleep by staying awake

Paradoxical intention involves instructing the individual to *try to stay awake* rather than trying to fall asleep. This technique aims to reduce performance anxiety and the pressure associated with "trying" to sleep, often leading to the ironic outcome of falling asleep more easily once the effort is removed.

What behavioral change helps regulate circadian rhythms?

Answer: Keeping a regular sleep schedule

Maintaining a consistent sleep schedule, even on weekends, helps to reinforce and stabilize the body's natural circadian rhythm. Going to bed and waking up at roughly the same time each day strengthens the internal clock, making it easier to fall asleep and wake up naturally.

Which intervention helps patients with racing thoughts at bedtime?

Answer: Using cognitive refocusing techniques

Cognitive refocusing techniques, such as guided imagery, mindfulness, or thought stopping, help individuals shift their attention away from racing thoughts or worries at bedtime. By redirecting mental energy to neutral or calming internal experiences, these techniques reduce cognitive arousal and facilitate sleep onset.

What role does education play in CBT-I?

Answer: Increases understanding and compliance

Education is a foundational component of CBT-I, providing patients with crucial information about sleep science, the causes of insomnia, and the rationale behind various therapeutic techniques. A deeper understanding empowers patients to actively participate in their treatment, adhere to recommendations, and make informed lifestyle changes, ultimately improving treatment outcomes.