PSY3320 Lecture Notes - Lecture 7: Psychoeducation, Progressive Muscle Relaxation, Sleep Hygiene
15 Oct 2018
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Document Summary
Week 7 insomnia, hypersomnia and sleep disturbances in everyday life. Physical health conditions e. g. menopause, sleep apnea. 25-30% of australians have sleep complaints of these are due to voluntary choices or habits. Lots of people self-medicate with alcohol can help sleep onset but usually results in poorer quality sleep once the body starts breaking down the alcohol. Harbard et al. (2016) > looked at adolescents" sleep and pre-bedtime behaviours controlling for chronotype (morning/evening preference). Found: spending time with family before bed = earlier bedtime, longer sleep. Video games before bed = later bedtime, shorter sleep. Social networking = longer time to fall asleep during vacation but not during school semester. Light is important for circadian phase but psychological and behavioural mechanisms are also vital: high pre-sleep arousal results in late sleep onset. Cost-benefit: more sleep leads to better mood, functioning, health and relationships. Behavioural experiment: try it for just a week and see the effects of good sleep.
