Myths About Sleep
coffee doesn't keep me awake
medication that can cause you to act awake while asleep? (eg sleep driving, cooking) especially when combined with alcohol
what are the Z-drugs
a daytime activity that interferes with nighttime sleep
what is napping?
stage 1 sleep
what is drowsiness?
sleep restriction
limiting time in bed to the total number of hours slept the night before
i can't fall asleep without alcohol
what is a common misconception about alcohol?
fact: alcohol leads to poor quality sleep and tolerance develops quickly.
medications that can reduce nightmares?
what are quetiapine, clonidine and prazosin?
light, screen time, noise, worry
what are factors that interfere with sleep?
stage 2 sleep
what is light sleep?
reminding yourself that you can function ok the next day even if you don't sleep well.
telling yourself that you are most likely getting enough sleep and probably more sleep than you realize
saying to yourself, just because i haven't been sleeping well, doesn't mean i won't sleep well tonight.
what are cognitive techniques?
going to bed earlier to help make up for lost sleep
what is a common error people make when trying to get more sleep?
in fact the more time in bed, the harder it is to sleep
A good medication for initiating sleep
what is rozerem
coffee, nicotine, alcohol
what are some substances that may interfere with sleep?
stage 3 sleep - when the body heals itself- important for immune restoration and physical repair
what is deep sleep?
staying out of bed if you aren't sleeping
changing your position in the bed when you can't sleep
only going to bed when you are sleepy,
what are behavioral techniques?
most common myth about sleep medication
what is the belief that sleep medication is the best way to fix insomnia.
A good medication for maintaining sleep
what is doxepin?
time that you can always keep the same
what is wake up time
the dream stage of sleep- where emotional processing and healing occurs
what is REM sleep?
percentage of people who will sleep well after two weeks of cbt-i
what is 85%?
the number of hours of sleep you need?
What is between 6 and 10 depending on your personal needs
Very few medications work better than this for insomnia
what is placebo?
the placebo effect for sleep it very strong- almost anything will help you fall asleep it you are told it will. and very few medications perform better than placebo
temperature for best sleeping
what is 62 degrees?
the normal progression from stage to stage including brief wake ups.
what is sleep architecture
deep breathing
visualization
progressive relaxation
what are techniques to reduce arousal?