General Sleep
What is the hormone called that activates sleep?
Melatonin
It is common to have sleep problems during early recovery
True
Blue light promotes melatonin
Screen light suppresses production of melatonin (try no screens 1 -2 hrs before bed)
What is the 5-Area model for sleep? HINT: CBT
Situation, thoughts, behaviours, physical sensations, emotions
Name 2 strategies that help promote good sleep.
limit screen time, do a relaxing activity, set a night routine, have a set sleep schedule etc.
It's a good idea to have a cigarette right before going to bed
False - 2hrs before, nicotine is a stimulant that can make falling/staying asleep difficult
Poor sleep does not affect cognitive abilities.
False. Sleep supports mental processes like learning, judgment and problem solving
An initial side effect of stopping medication that helped you sleep is called..?
Rebound insomnia
How long should the average nap be?
limit naps to 30 minutes or less
How does alcohol impact your sleep?
might help you nod off, but disrupts stages of sleep (more wakeup & REM)
Heavy meals are good to have before bed.
False - heavy meals keeps the digestive system awake & can prevent a good nights sleep. Light snacks are ok
What is a strategy you can use to track sleep?
Sleep Diary Card
What is a strategy you can do if you can’t fall asleep?
Leave your bed, do something mind-numbingly boring, repeat the process
How does poor sleep impact mental health?
worsens mood, increase anxiety, depression, psychotic symptoms
Intense exercise 1 hour before bedtime promotes sound sleep.
False - Daily movement promotes sound sleep, as long as it’s not too close to bedtime (3 hours before)
Give an example of a poor sleeping habit ppl may try to improve sleep
Going to bed too early, staying in bed to fall asleep, taking naps etc.
Is it best to have the temperature hot or cold for sleeping?
A cool room (65 – 67° Fahrenheit) promotes good sleep
How does poor sleep impact recovery?
Vulnerability increase- harder to problem solve, think clearly, exercise, stay awake during the day, increased vulnerability to set backs
It is normal for someone to wake up briefly (7-15x) per night
True, although not all are remembered
Give an example of a thinking trap that can cause poor sleep?
Catastrophizing poor sleep, assuming everything is going bad b/c of no sleep etc.