By Jack D. Edinger, Colleen E. Carney
Guidebook geared toward therapists explaining directions for utilizing Cognitive-Behavioural remedy for treating insomnia.
Read or Download Overcoming Insomnia: A Cognitive-Behavioral Therapy Approach Therapist Guide (Treatments that Work) PDF
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Extra resources for Overcoming Insomnia: A Cognitive-Behavioral Therapy Approach Therapist Guide (Treatments that Work)
Sample text
20 min 45 min 10 min 65 min 35 min 10 min 120 min 6. I woke from sleep _____ times. ) 1 2 2 2 1 1 2 7. My awakenings lasted _____ minutes. ) 50 min 25 min 25 min 45 min 90 min 40 min 90 min 55 min 5 min 80 min 60 min 6:05 AM 8:30 AM 9:00 AM 6:40 AM 5:15 AM 7:25 AM 7:20 AM 6:30 AM 8:40 AM 9:05 AM 7:30 AM 5:20 AM 7:30 AM 7:40 AM 5 7 2 1 4 3 2 5 6 3 1 4 3 1 aid (include all prescription and over-the-counter sleep aids). 8. ). ) 9. ). 10. I would rate the quality of last night’s sleep as: Very Poor 1 2 3 4 Fair 5 6 7 8 Excellent 9 10 11.
However, avoid exercise right before bedtime because it may make it harder to get to sleep quickly. Recommendation 4: Try a light bedtime snack that includes such items as cheese, milk, or peanut butter. These foods contain chemicals that your body uses to produce sleep. As a result, this type of bedtime snack may actually bring on drowsiness. 47 Recommendation 5: Make sure that your bedroom is quiet and dark. Noise and even dim light may interrupt or shorten your sleep. You can block out unwanted noise by wearing earplugs, running a fan, or using a so-called “white noise” machine that is specifically designed to screen sleep-disruptive noise.
6:30 AM 7:00 AM 7:15 AM 7:30 AM 7:00 AM 7:15 AM 9. ). 7:00 AM 7:30 AM 7:30 AM 7:45 AM 7:15 AM 7:30 AM 10. I would rate the quality of last night’s sleep as: Very Poor Fair Excellent 1 2 3 4 5 6 7 8 9 10 2 3 2 3 2 3 11. How well rested did you feel upon arising today? Not at All Somewhat Well Rested 1 2 3 4 5 6 7 8 9 10 1 4 2 5 1 3 7. My awakenings lasted _______ minutes. 3 Calculating a Time in Bed (TIB) Prescription of treatment implementation. Improvements (increases) in average sleep time at night are less dramatic and occur much more gradually during treatment.
