Table 1 The session of online treatment i-Sleep
Session | Content |
|---|---|
1 | Psycho-education, and sleep hygiene. |
2 | Stimulus control and sleep restriction: patients are taught to use the bedroom only to sleep and to get in and out of bed at the same time every day. Furthermore they are asked to restrict this the time in bed to the average amount of night-time sleep. The initial sleep window prescribed is based on sleep diary parameters over 7 nights, with a minimum of a 5 hour sleep window. When sleep efficiency (percentage of time spent in bed that the person is asleep) is below 85 %, time in bed is restricted. Above 85 %, the sleep window can be lengthened. Position of the sleep window is as patients prefer (going to bed later or getting up earlier). Daytime napping is discouraged. If unavoidable, no longer than 30 minutes and not after dinner. Sleep restriction will be continued in session 3, 4 and 5 according to need. |
3 | Relaxation exercises and exercises to minimize worrying. |
4 | Dysfunctional cognitions about sleep are addressed: the basics of cognitive therapy are explained and the most common erroneous ideas about insomnia are discussed. |
5 | Summary and plan for the future. |