PSYC 3604 Lecture Notes - Lecture 7: Autism Spectrum, Sleep Deprivation, Circadian Rhythm
2 Mar 2016
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Document Summary
Sleep hygiene: healthy positive behaviours that facilitate sleeping and avoiding behaviours that interfere with sleep. - one of the components of cog beh intervention for insomnia. Practicing this is more effective than medication. Avoid alcohol, tobacco, and caffeine (4-6 hours before bed) Avoid heavy, spicy, sugary foods 4-6 hours before bed. Do not work in the bedroom, should be for sleeping. Light snack before bed (milk/bananas: focus on worries before relaxation and pre sleep ritual, avoid high-energy activities (video games, house, dark room, red light. cleaning) There are beliefs the client may have about sleep, how its supposed to work, how its supposed to be so perfect (irrational) Although cbt takes longer to start it is way more effective longer lasting compared to drug treatment. Education not many understand circadian rhythms, sleep cycles, having a knowledgeable client is a valuable tool. Explanation of cbt 1- how thoughts feelings and behaviour can be linked to sleep quality.
