CBT-I Cognitive Behavioral Techniques & Sleep Interventions

Question 1

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

Accepted Answer

Correct faulty thoughts and behaviors affecting sleep

Answer

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.

Question 2

What is stimulus control therapy in CBT-I?

Accepted Answer

Restricting the bed to sleep and intimacy only

Answer

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.

Question 3

What does sleep restriction therapy aim to achieve?

Accepted Answer

Increase sleep efficiency by reducing time awake in bed

Answer

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.

Question 4

What cognitive technique is used to challenge negative sleep thoughts?

Accepted Answer

Cognitive restructuring

Answer

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.

Question 5

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

Accepted Answer

Progressive muscle relaxation

Answer

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.

(CBT-I) CBT Insomnia Certification Practice Test

(CBT-I) CBT Insomnia Certification Practice Test

CBT-I Cognitive Behavioral Techniques & Sleep Interventions