10 Questions
The first one is ______, which involves limiting the amount of time you spend in bed to match the amount of time you actually spend sleeping.
sleep restriction
The next one is ______, as this focuses on creating a conducive sleep environment by associating your bed with sleep and not with wakefulness or other activities.
stimulus control
That's where ______ comes in.
cognitive restructuring
We'll also incorporate some ______ practices, such as establishing a consistent bedtime routine and avoiding stimulating activities close to bedtime.
sleep hygiene
If you're not asleep within 20 minutes of getting into bed, I'll recommend you get up and do something ______ until you feel sleepy again.
relaxing
By replacing them with more ______ or positive thoughts, we can help calm your mind and make it easier for you to fall asleep.
realistic
We'll work on challenging those ______ or racing thoughts that keep you up at night.
negative
We'll start by setting a ______ wake-up time each morning, including one of the weekends, and then calculate your total sleep time based on the average number of hours you've been sleeping lately.
consistent
It helps strengthen the ______ between your bed and sleep.
association
I'm ______ to give it a shot.
willing
Explore the fundamentals of sleep including its importance for physiological and cognitive functions, the stages of sleep like REM and NREM, sleep drive influenced by adenosine, circadian rhythm controlled by melatonin, and different sleep patterns based on chronotypes.
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