U4 AOS1 Dot Point 12

Question 1

what is CBT

Answer 1

therapy that combines cognitive and behavioural strategies to help deal with and manage sleep disorders

Question 2

cognitive component of CBT for treating insomnia

Answer 2

aims to change a persons negative way of thinking

address unhelpful thoughts by helping a person to identify them, examine and evaluate whether they are helpful or not

Question 3

behavioural component of CBT for treating insomnia

Answer 3

teach good sleep habits eg
sleep schedule
relaxation techniques
exercise
get up if can’t sleep

get rid of bad sleep habits eg
technology
caffeine

Question 4

what is bright light therapy with reference to circadian phase disorders

Answer 4

reset biological clock
timed exposure to intense amount light
most common with a light box
15mins-2hours
must be done regularly until the body adjusts

Question 5

4 circadian phase disorders treated with bright light therapy

Answer 5

delayed sleep phase disorder (adolescents)

advanced sleep phase disorder

shift work

jet lag

Question 6

how to treat delayed sleep phase disorder with bright light therapy

Answer 6

exposure 6-8am to make them fall asleep earlier and then wake up earlier

Question 7

how to treat advanced sleep phase disorder with bright light therapy

Answer 7

exposure earlier in the night to delay releases of melatonin and fall asleep later

Question 8

how to treat shift work with bright light therapy

Answer 8

exposure at night and dark during the day

Question 9

how to treat jet lag with bright light therapy

Answer 9

when travelling east exposure in the morning destination time

when travelling west exposure in the eventing home time

Question 10

what is ‘west is best’

Answer 10

following the path of the sun

longer day rather than shortened which is easier for the brain to adjust to

less jet lag