What Is Sleep Satisfaction?
Sleep Satisfaction is the sense of feeling adequately rested when you awaken, without that malaise (unpleasant feelings, weary, tired, fatigued) that interferes with your sense of wellbeing. “Satisfaction” implies that you do not attribute problems in your daily life to poor sleep.
What Is Insufficient Sleep?
Insufficient Sleep means a) that you are getting less than seven hours of sleep and b) that this deficit is interfering with your mental or physical functioning or your sense of well being. Consideration of various sleep stages may make this more complex.
What Is Insomnia?
Insomnia can refer either to a) the subjective complaint of not sleeping well, or b) to the medical diagnosis which means specific problems of falling asleep or staying asleep, dissatisfaction with sleep, and having definite daytime impairment as a result.
What Is CBTi (Cognitive Behavior Therapy for Insomnia)?
CBTi (Cognitive Behavior Therapy for Insomnia) is a systematic type of individual or group psychotherapy based on published research outcomes and learning principles, lasting approximately five to ten sessions. Some studies show that CBTi is more effective than sleeping pills for treating the medical diagnosis of insomnia. The key feature is improving sleep efficiency (% of time in bed spent asleep) by use of sleep restriction/compression, stimulus control, daily record keeping, and cognitive restructuring, as well as Sleep Hygiene. For more detailed description click here to see our page on CBTi.
What Is Sleep Coaching?
Sleep Coaching is a subset of the coaching movement (life coaching, executive coaching, etc) which occurs in that spectrum between self help at one end and licensed therapists, psychologists, psychiatrists at the other. Sleep coaches usually help you pinpoint specific goals and help you be accountable in taking specific steps, such as utilizing sleep hygiene or other rearrangements of your schedule or lifestyle.
What Is Sleep Hygiene?
Sleep Hygiene is a collection of “good sleep” recommendations based on various degrees of evidence, for the sleeper to select and consider as they are appropriate. They are applicable for self help as well as being recommended by therapists and coaches. Search “sleep hygiene” and review the many recommendations including control of caffeine and alcohol and nicotine; reduction of light and electronic devices; food and activity recommendations; temperature and sound considerations; using bed for sleep only; restricting awake time in bed; regular schedule; setting up bed time rituals; strategies for reduction of anxiety and worry; dealing with pets and other bed partners; napping.