Insomnia失眠讲座.pptVIP

Cognitive-Behavioral Treatment of Insomnia Martita Lopez, Ph.D. Department of Psychology University of Texas at Austin Sleep stages We cycle through the stages of sleep about every 90 minutes during the night, in the same order Most dreaming occurs during the second half of the night, as REM sleep lasts longer and longer Stage 1: Very light sleep Stage 2: Light sleep Stage 3: Deeper sleep Stage 4: Very deep sleep, most restorative Stage 5: REM sleep, when we dream Sleep throughout life Childhood and adolescence Sleep needs range from 18 hrs a day for infants to about 9 hrs a day for teenagers Adulthood Amount of deep sleep drops dramatically between age 20 and 40, and average sleep time is 7.5 hours Women’s reproductive cycles affect sleep Especially pregnancy (sleepier first trimester) Also affected by menstrual cycle (sleepier second half of cycle) Sleep in middle age Sleep becomes lighter and nighttime awakenings become more frequent and last longer Often wake up after 3 hours of sleep Menopause may lead to hot flashes that interrupt sleep repeatedly Breathing problems may begin, especially among overweight people Physically active adults sleep more soundly than their sedentary peers. About 20% of sleep time is spent in dreaming Sleep among older adults Little deep sleep, but dreaming still 20% Dozens of awakenings during the night Falling asleep takes longer Despite the above, over a 24-hour period older adults accumulate the same amount of total sleep as younger people Older adults more likely to nap during the day Older adults do need the same amount of sleep as they did when they were younger Insomnia: A common sleep problem People with insomnia may have Trouble falling asleep Many awakenings during the night, with difficulty going back to sleep Fitful sleep Daytime drowsiness During the day, people with insomnia may be Anxious and irritable Forgetful, with difficulty concentrating Types of Insomnia Transient: Less than 2 weeks Intermittent: Re