overcoming insomnia without drugs - methodist col insomnia without drugs.pdfmicrosoft powerpoint -...
TRANSCRIPT
We have not been able to discover a single psychiatric condition in which sleep is normal
-Dr. Matthew Walker
EventsMilitaryIllness or MedicationDivorceDeath of a loved one
Spielman’s 3 Factor Model
Wake
Sleep
Sleep Drive
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
Wake
Sleep
Sleep Drive
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
Wake
Sleep
Circadian
Clock
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
Wake
Sleep
Circadian
Clock
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
Wake
Sleep
Sleep Drive
Circadian
Clock
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
Wake
Sleep
Sleep Drive
Circadian
Clock
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
Wake
Sleep
Sleep Drive
Circadian
Clock
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
S S
S S
Step 1: Restrict TIB
Step 2: Gradually expand TIB
when indicated
W S W S W S W
W WSW S
6 hour sleep window
S S
S S
Step 1: Restrict TIB
Step 2: Gradually expand TIB
when indicated
W S W S W S W
W WSW S
W S Sw w
w
[email protected] Sleep Window
Situation Mood Thoughts Evidence that the
thought is true
Evidence that the
thought is not trueAlternative thought
Rate mood
now
What was
the situation
in which
you were
started
thinking
about sleep?
Describe
mood in
one word
and rate
the
intensity
(0-100%)
What were you thinking
about? Circle the
thought that bothers you
the most.
Write why you think the
circled thought is true,
but stick to factual
evidence only.
Write down why the
circled thought might not
be true.
Considering the evidence
for and against the
thought, write an
alternative, more helpful
thought
What is your
mood now and
how intense is
the mood?
• I’ve done this before, so I know I can do it again.
• I don’t have to feel comfortable all the time. I am human.
• One night of poor sleep is not the end of the world.
• This feeling will pass.
• Waking up at night is normal
• Having poor sleep one night will likely improve my sleep the next night.
Wake
Sleep
Sleep Drive
Circadian
Clock
SleepWakeAdapted from Edgar DM, et al. J Neurosci
Courtesy of Phyllis Zee
6am 12pm 3pm 9pm 3am 6am
1 Wake-up at the same time every day2 Go to bed at the same time every day.3 Get up when you can’t sleep. 4 Use the bed only for sleeping. 5 Avoid daytime napping.6 Create a buffer zone7 Don’t worry, plan, etc., in bed.
