CBT-I Session 2 Summary

CBT-I 2

This is a summary of the module CBT-I 2 for your reference.

What is a sleep diary?

A sleep diary allows you to document details about your sleep to identify patterns and eventually make changes to them. Complete your sleep diary by going to the Home screen of your Goodpath app.

Your coach will provide insights into patterns or trends in your data. Make sure to get 4-7 days of consecutive entries for the most accurate assessment!

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What is sleep efficiency?

By filling out your daily sleep diary, we can calculate your sleep efficiency to get a better understanding of your sleep habits and areas that you would like to improve.

Sleep efficiency (%) =  Total sleep time ÷ Time in bed

A low sleep efficiency could mean you spend too much time in bed trying to sleep, which may increase your stress or anxiety related to sleep. Talk to your coach to explore ways of decreasing time spent awake in bed.

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Sleep Chronotypes

There are two sleep chronotypes, which refers to your circadian rhythm patterns.

When do you feel most alert? 

If morning, you are an early bird. People like you usually get up early in the morning and go to bed early in the evening.

If night, you are a night owl. People like you tend to sleep late and stay up late at night or into the early morning hours.

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There are several medical reasons why sleep problems develop.

Select any that may be contributing to your symptoms.

__ Allergies

__ Nasal Congestion

__ Asthma

__ COPD (Chronic Obstructive Pulmonary Disease)

__ Chronic Pain

__ Arthritis

__ Headaches

__ GERD

__ Indigestion

__ Stomach Ulcers

__ Bladder Problems

__ Kidney Disease

__ Diabetes

__ Thyroid Disease

__ PMS (Premenstrual Syndrome)

__ Menopause

__ Seizure Disorder

__ ADHD (Attention-Deficit Hyperactivity Disorder)

__ None of the above

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Did you know your emotions can play a role in your sleep patterns?

1. Yes

2. No

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What are some of the feelings or thoughts you notice when you attempt to fall asleep?

__ Stress

__ Anxiety

__ Daydreaming

__ Reflecting on day

__ Overthinking

__ Self-critical

__ Excitement

__ None of the above

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Did you know that your sleep patterns can play a role in your emotions?

1. Yes

2. No

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Mental Health and Sleep

It is common for some mental health conditions to interfere with your sleep. Trouble sleeping is often a symptom of:

  • Major depression

  • Anxiety disorders, including panic disorder

  • Post-traumatic stress disorder (PTSD)

  • Substance abuse

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Depression and Sleep

If you have depression, you may have trouble falling asleep, staying  asleep, or waking up. You may also feel more tired during the day, which affects your coping skills and worsens symptoms of depression.

Antidepressant Medicines

Some of the most commonly prescribed medicines for depression disrupt sleep. Once your depression improves, you may also sleep better.

Please talk with your doctor about changes in your mood.

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Other Sleep Disorders

Other sleep disorders may be impacting your sleep patterns.

Obstructive Sleep Apnea (OSA)

  • When breathing briefly stops or slows down due to a blocked upper airway, there is a decrease in the level of oxygen in the blood, leading to disrupted sleep.

Restless Legs Syndrome (RLS) 

  • This movement disorder is described as unusual sensations in the legs (or arms) relieved by movement, like walking. RLS symptoms worsen when you are at rest or sleeping.

Circadian Rhythm Sleep Disorders

  • Situations that alter day-night light exposure may disrupt your circadian rhythms. This may result in a sleep-related disorder, as well as physical and psychological problems.