CBT-I Session 1 Summary

CBT-I 1

This is a summary of the module CBT-I 1 for your reference.

What is CBT-I?

CBT is also known as Cognitive Behavioral Therapy (CBT).

It is an effective psychotherapeutic treatment that aims to help people identify and change thought patterns that negatively influence their behavior and emotions. 

CBT for Insomnia (CBT-I) will help you understand your sleep patterns and become more aware of your thoughts and behaviors regarding sleep.

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Your Sleep Thoughts & Behaviors

As you engage with the program, think back on what you’ve tried in the past to better manage your sleep (medication, supplements, cannabis, etc). You might be surprised to find that you rely less on these external factors as your thoughts and behaviors around sleep change.

Have you thought about your behaviors related to sleep?

  1. Yes

  2. No

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Is there anything that you usually do before bedtime?

__ Watching TV

__ Answering emails

__ Scrolling through social media

__ Planning outfit for next day

__Thinking about my to-do list

__ Worrying about the next day

__ Reading

__ Exercise

__ Listening to music

__ Meditating

__ None of the above

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Do you think your bedtime behaviors hurt or help your sleep?

  1. Hurt

  2. Help

  3. Not sure

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Stages of Sleep

Learning about the sleep process may help you understand your sleep patterns. 

There are 4 stages of sleep. Each stage has a specific function and plays a role in maintaining cognitive and physical performance. The sleep cycle repeats itself throughout the night.

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Your Sleep System

Your sleep system helps you sleep at night.

The stronger your sleep drive at bedtime, the greater the likelihood of sleep. The longer you stay awake, the stronger your sleep drive. 

The sleep drive decreases with sleep; napping and dozing weaken it and if done close to bedtime may interfere with your sleep.

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Your Wake System

Your wake system is a 24-hour or circadian clock that regulates wakefulness by controlling the release of melatonin, a naturally occurring hormone produced in the brain. 

Melatonin decreases when your eyes are exposed to light, promoting wakefulness. Body temperature also increases during the day promoting alertness.

At nighttime, melatonin increases and body temperature decreases, promoting sleepiness.