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Cognitive-Behavioral Therapy 163 Table 1 Sleep Hygiene Instructions 1. Sleep only as much as you need to feel refreshed during the following day. Restricting your time in bed helps to consolidate and deepen your sleep. Excessively long times in bed lead to fragmented and shallow sleep. Get up at your regular time the next day, no matter how little you slept. 2. Get up at the same time each day, 7 days a week. A regular wake time in the morning leads to regular times of sleep onset, and helps to set your “biological clock.” 3. Exercise regularly. Schedule exercise times so that they do not occur within 3 hours of when you intend to go to bed. Exercise makes it easier to initiate sleep and deepen sleep. 4. Make sure your bedroom is comfortable and free from light and noise. A comfortable, noise-free sleep environment will reduce the likelihood that you will wake up during the night. Noise that does not awaken you may also disturb the quality of your sleep. Carpeting, insulated curtains, and closing the door may help. 5. Make sure that your bedroom is at a comfortable temperature during the night. Excessively warm or cold sleep environments may disturb sleep. 6. Eat regular meals and do not go to bed hungry. Hunger may disturb sleep. A light snack at bedtime (especially carbohydrates) may help sleep, but avoid greasy or “heavy” foods. 7. Avoid excessive liquids in the evening. Reducing liquid intake will minimize the need for nighttime trips to the bathroom. 8. Cut down on all caffeine products. Caffeinated beverages and foods (coffee, tea, cola, chocolate) can cause difficulty falling asleep, awakenings during the night, and shallow sleep. Even caffeine early in the day can disrupt nighttime sleep. 9. Avoid alcohol, especially in the evening. Although alcohol helps tense people fall asleep more easily, it causes awakenings later in the night. 10. Smoking may disturb sleep. Nicotine is a stimulant. Try not to smoke during the night when you have trouble sleeping. 11. Don’t take your problems to bed. Plan some time earlier in the evening for working on your problems or planning the next day’s activities. Worrying may interfere with initiating sleep and produce shallow sleep. 12. Train yourself to use the bedroom only for sleeping and sexual activity. This will help condition your brain to see bed as the place for sleeping. Do not read, watch TV, or eat in bed. 13. Do not try to fall asleep. This only makes the problem worse. Instead, turn on the light, leave the bedroom, and do something different like reading a book. Don’t engage in stimulating activity. Return to bed only when you are sleepy. 14. Put the clock under the bed or turn it so that you can’t see it. Clock watching may lead to frustration, anger, and worry, which interfere with sleep. 15. Avoid naps. Staying awake during the day helps you to fall asleep at night. Note. The list includes the usual practices described as “good sleep hygiene,” but it also includes some principles subsumed under stimulus control therapy (principles 2,12,13), sleep restriction therapy (principles 1,2,15), and relaxation (principles 11,13). 163
164 Perlis et al. Cognitive Therapy Several forms of cognitive therapy for insomnia have been developed. Some have a didactic focus (6), some use paradoxical intention (35), others employ “distraction and imagery” (36), and still others use a form of cognitive restructuring (37). Although the approaches differ in procedure, all are based on the observation that patients with insomnia have negative thoughts and beliefs about their condition and its consequences. Helping patients challenge the veracity of these beliefs is thought to decrease the anxiety and arousal associated with insomnia. The cognitive restructuring approach, adapted from for the procedure used for panic disorder (38-40), is illustrated below. Cognitive restructuring focuses on catastrophic thinking and the belief that poor sleep is likely to have devastating consequences. Although psychoeducation may also address these kinds of issues, the more important ingredient of cognitive restructuring lies not in disabusing the patient of erroneous information, but rather in having the patient discover that his or her estimates are ridiculously inaccurate (a testament to the tendency to think in less than clear terms in the middle of the night). When undertaking this exercise with a patient, it needs to be introduced in a considerate way, one that avoids any hint that the therapist is being pedantic, patronizing, or condescending. The following are examples of the catastrophic thinking that occurs when the patient is lying in bed trying to sleep... “If I don’t get a good night’s sleep, I’ll be in a bad mood tomorrow. If my mood is poor tomorrow, I will—yet again— be short with my wife. If I’m irritable with my wife (again), she may start thinking about not putting up with this anymore. If she thinks about not putting up with this anymore, she’ll consider leaving me...” [get divorced]. I won’t be able to stay awake or concentrate when I’m driving to work. If I don’t stay awake or concentrate when I’m driving, I may get into an accident...” [wreck the car]. I won’t be able to function tomorrow at work. If I am not able to function at work, I may get a reprimand. If I get reprimanded... ” [get fired]. The first step in the cognitive restructuring process is to have patients discuss and list the kinds of negative things they think can happen when their sleep is poor. Usually, the list is constructed with the patient and placed, as a chart, on the cognitive therapist’s ever present in-office chalkboard. The first column in the chart lists catastrophic events. Note that the patient may need to be prompted to identify the underlying and most catastrophic thought. For example, the patient may say “I worry about not being able to fall sleep” when what he or she is primarily worried about is the extreme version of this proposition: spending the entire night awake. Once the list is compiled (5 to 10 things constitutes a reasonable list), patients are then asked how likely they think each of the events are, given a night of poor
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Clinical Handbook of Insomnia Edite
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C URRENT CLINICAL NEUROLOGY Daniel
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© 2004 Humana Press Inc. 999 River
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Series Editor’s Introduction The
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x Foreword nervous system hypersomn
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Contents Series Editor’s Introduc
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Contributors HRAYR P. ATTARIAN, MD
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2 Attarian et al.
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4 Attarian et al. until the 1970s t
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6 Attarian et al. Table 2 Diagnosti
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8 Attarian et al. Duration of Illne
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10 Attarian et al. REFERENCES 1. Ma
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12 Attarian Another study in Austri
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14 Attarian even less well studied.
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16 Attarian communities. A structur
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18 Attarian 5. Sutton, D. A., Moldo
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20 Attarian 53. Kageyama, T., Kabut
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22 Attarian
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24 Bonnet and Arand Table 1 Reporte
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26 Bonnet and Arand On the day spen
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28 Bonnet and Arand SUMMARY These m
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30 Bonnet and Arand chronic caffein
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32 Bonnet and Arand response that a
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34 Bonnet and Arand The Development
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36 Bonnet and Arand ACKNOWLEDGMENT
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38 Bonnet and Arand 45. Bonnet, M.
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40 Attarian Table 1 Types of Insomn
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42 Attarian 15 to 40 seconds. PLMs
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44 Fig. 1. Example of a 1-week slee
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46 Fig. 3. One-week printout of an
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48 Attarian Fig. 4. Algorithm. (Use
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50 Attarian 27. Polo-Kantola, P., E
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52 Garcia
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54 Garcia association is known as s
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56 Fig. 1. A sleep log used in chil
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58 Garcia the reality that the tend
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60 Fig. 2. Actigraph recording in a
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62 Garcia neurodevelopmental disabi
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64 Garcia 35. Czeisler, C., kronaue
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66 Garcia
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68 Attarian showed similar degrees
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70 Attarian agitation and hence the
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72 Attarian Affective disorder is s
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74 Attarian and Drug Administration
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76 Fig. 2. Sleep log after treatmen
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78 Attarian 18. Bonnet, M. H. and A
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80 Attarian 65. Perlis, M., Aloia,
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82 Attarian was confirmed by resear
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84 Attarian times worrying about th
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86 Attarian insomnia or for other s
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88 Attarian
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90 Duntley tion systems found that
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92 Duntley Case 1 A 36-year-old fem
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94 Fig. 2. The objective amount of
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96 Duntley PROGNOSIS AND COMPLICATI
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98 Duntley
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100 Attarian EPIDEMIOLOGY There are
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102 Attarian CLINICAL MANIFESTATION
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104 Attarian DIAGNOSTIC WORKUP The
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106 Attarian 13. Hauri, P. J. (1998
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108 Plotkin
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110 Plotkin quality of sleep. Ultim
Page 129 and 130: 112 Plotkin of the therapeutic effi
Page 131 and 132: 114 Plotkin months or years. The ef
Page 133 and 134: 116 Plotkin associated somatic disc
Page 135 and 136: 118 Plotkin Table 1 Causes of Secon
Page 137 and 138: 120 Plotkin Table 1 (continued) Lew
Page 139 and 140: 122 Plotkin REFERENCES 1. Foley, D.
Page 141 and 142: 124 Plotkin 48. Marchetti, F., Rome
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Page 145 and 146: 128 Karaz Table 1 DSM-IV Diagnoses
Page 147 and 148: 130 Karaz poor. Focusing only on th
Page 149 and 150: 132 Karaz He felt hopeless that his
Page 151 and 152: 134 Karaz Table 4 Diagnostic Criter
Page 153 and 154: 136 Karaz complained of feeling anx
Page 155 and 156: 138 Karaz other physicians avoided
Page 157 and 158: 140 Karaz 17. Attarian, H. P. (2000
Page 159 and 160: 142 Duntley disorders has been conf
Page 161 and 162: 144 Duntley itance. A recent study
Page 163 and 164: 146 Duntley The patient’s primary
Page 165 and 166: 148 Duntley return to sleep. He tos
Page 167 and 168: 150 Duntley Treatment of RLS should
Page 169 and 170: 152 Duntley 34. Cartwright, R. (197
Page 171 and 172: 154 Perlis et al.
Page 173 and 174: 156 Perlis et al. Fig. 1. A schemat
Page 175 and 176: 158 Perlis et al. ditioned arousal
Page 177 and 178: 160 Perlis et al. subjected to empi
Page 179: 162 Perlis et al. effect), (3) may
Page 183 and 184: 166 Perlis et al. Table 2 Cognitive
Page 185 and 186: 168 Perlis et al. Perhaps more impo
Page 187 and 188: 170 Perlis et al. 28. Carskadon, M.
Page 189 and 190: 172 Perlis et al.
Page 191 and 192: 174 Attarian Secondary Insomnias Re
Page 193 and 194: 176 Attarian 50 years of age who sl
Page 195 and 196: 178 Attarian Antidepressants Becaus
Page 197 and 198: 180 Attarian The use of benzodiazep
Page 199 and 200: 182 Attarian to placebo. Zaleplon a
Page 201 and 202: 184 Attarian 3. Wyatt, R. J., Engel
Page 203 and 204: 186 Attarian residual sedation foll
Page 205 and 206: 188 Index Clonidine, 183 CNS arousa
Page 207 and 208: 190 Index Proton pump inhibitors, 1
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