CBT-I Session 5 Summary

CBT-I 5

This is a summary of the module CBT-I 5 for your reference.

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Your Sleep Habits

Learning about your sleep habits can help you become more mindful of all the factors impacting your sleep. What you do and don’t do during the day, in the evening, and at bedtime can all affect your sleep.

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List some things that you think improve your sleep.

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List some things that you think hurt your sleep today.

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Sleep Hygiene: Top Tips

  • Routine. Go to sleep (and wake up) at the same time every day. 

  • Avoid lying awake. If you cannot fall asleep after 20 minutes, get up and do something else until you feel sleepy, then try again.

  • Use the bedroom for sleep (and sex) only

  • Create a relaxing environment. Keep your bedroom cool, dark, and quiet.

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Select from this list of relaxation techniques that you'd like to try.

__ Bath or shower

__ Progressive Muscle Relaxation (PMR)

__ Guided Imagery Meditation

__ Reading

__ Journaling

__ Yoga

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Select from this list of ideas to improve the comfort of your bed / bedroom that you'd like to try.

__ Comfortable pillows, bedding, and mattress

__ Adjust temperature (60 to 67° F)

__ Empty bladder before bed

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Select from this list of ideas to decrease light & sound distractions that you'd like to try.

__ Sleep mask

__ Blackout curtains

__ Ear plugs

__ White noise device or app

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Select from this list of electronics use best practices you'd like to try.

__ Turn off TV an hour before bed

__ Stop using phone & computer an hour before bed

__ Use blue light blockers

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Lifestyle Habits

Certain habits we engage in may have positive or negative impacts on our sleep. In this next section, we will learn more about how these habits might impact your sleep.

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Exercise

  • Daily exercise improves the quality of your sleep.

  • Vigorous exercise close to bedtime might interfere with sleep.

  • Gentle stretching or slow-paced walking may help you sleep better. 

  • Guidelines for Physical Activity in Healthy Adults

    • At least 150 minutes/week of moderate aerobic activity, 75 minutes/week of vigorous aerobic activity, or a combination of both

    • Muscle-strengthening activities at least 2 days/week

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Napping

  • Avoid napping as much as possible because it may impact your sleep patterns. 

  • Avoid naps longer than 20 minutes. Sleeping longer allows you to fall into a deeper sleep - and you’re likely to feel groggy when you wake up. 

  • The best time of day is around 2:00 PM when your circadian rhythm is low and you feel sleepy.

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Eating & Drinking

  • Eating large amounts of food near bedtime can interfere with sleep. Try having a healthy snack so you’re not hungry. 

  • Avoid spicy foods, citrus fruits, tomato products, and alcohol. They may cause heartburn or reflux.

  • Make sure you’re not thirsty, but drinking a lot may cause you to wake up with a full bladder. Drinks with caffeine can make this worse.

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Caffeine

  • ​​Caffeine increases alertness and can make it difficult to sleep, even if you have it several hours before bed.

  • Caffeine increases the need to urinate, so your sleep may be further disrupted due to the need to empty your bladder.

  • Limit drinks (and foods) containing caffeine to the equivalent of three 8 ounce cups a day. Avoid all caffeine after lunch.

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Nicotine

  • Nicotine increases your alertness, making it difficult to sleep.

  • Nicotine disrupts the sleep-wake cycle. You may wake up in the early morning craving a cigarette as the nicotine in your system decreases during the night.

  • Coughing and other respiratory symptoms may add to your trouble sleeping. Smoking increases the risk of obstructive sleep apnea (OSA).

  • Avoid smoking at least 2 hours before bedtime.

~~~~~~~~~~~~~~~~~~~~~~~ Alcohol

  • Alcohol may help you fall asleep since it induces drowsiness.

  • However, it affects the quality of your sleep and is associated with restless, non-refreshing sleep. Alcohol may also cause or contribute to heartburn which often adds to difficulty sleeping.

  • We suggest that you avoid alcohol 3 to 4 hours before bedtime.

~~~~~~~~~~~~~~~~~~~~~~~ Cannabis

  • Studies have examined the effects of both THC and CBD on sleep. 

  • CBD has the potential to be an effective insomnia treatment.

  • THC is psychoactive - in other words it provides a high. THC may make it easier to fall asleep, but may have negative effects on the quality of sleep.

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Medications

The following medications may negatively impact sleep patterns:

  • Antidepressants

  • Asthma medications

  • Beta blockers, used to treat heart conditions

  • Cold and allergy medications, including decongestants

  • Steroid medications

Talk with your doctor about whether your medications are impacting your sleep. Do not stop or make changes without the approval of your doctor.

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Which lifestyle habits do you think you need to modify to improve your sleep?

__ Exercise

__ Napping

__ Eating & drinking

__ Caffiene

__ Nicotine

__ Alcohol

__ Cannabis

__ Medications

__ None of the above