insomnia

insomnia disorder

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Terms in this set (7)

- difficulty initiating or maintaining sleep, or early morning awakening with inability to return to sleep
- sleep difficulty occurs at least 3 nights a week for 3 months
- significant distress/ impairment
- not due to substances, other sleep disorder, or mental disorder

insomnia

- 33% report symptoms
- 10% report daytime impairment or distress associated with symptoms
- 6-10% report full criteria for diagnosis
- more common in women, older adults

insomnia features

- total sleep time decreases with
- depression
- substance abuse
- anxiety disorders
- medical conditions
- is a symptom of depression and anxiety disorders

- is insomnia a unique disorder?

insomnia and suicide

- a norwegian study found that sleep problem frequency was prospectively predictive of death by suicide after controlling for anxiety and depression

harveys cognitive behavioral model

- people with insomnia are overly worried about getting sleep and the daytime consequences of not getting sleep

- this worry triggers arousal, anxious state
- over attention to internal (physical sensations)
and external (clocks) sleep related threat cues
- vicious spiral results

psychological treatment- stimulus control

- remember the big 5!

1. maintain same sleep schedule
2. no napping
3. dont lie in bed awake
- if youre awake for more than 15 minutes, get up do something boring, go back to bed
4. no televison, reading, eating in bed
5. dont go to sleep until you are sleepy

this simple steps are more effective than sleeping meds
- analysis of 21 studies found that behavioral treatment helped people fall asleep nearly nine minutes sooner than sleep drugs

insomnia other tips

- avoid exercise, caffeine, nicotine, alcohol, before bed
- develop relaxing pre sleep ritual
- if caused by anxiety or depression, those should be treated.