Session | Content | Homework |
---|---|---|
1 | Mindfulness exercise. Psychoeducation about sleep and psychiatric disorders, relaxation, sleep hygiene. Goal setting. | Read summary of session. Keep sleep diary. Chose 1–2 sleep hygiene strategies and use every day. Do one relaxation exercise a day |
2 | Mindfulness exercise. Sleep restriction, scheduled sleep with option of sleep compression, stimulus control. Strategies to wake up in the morning and wind down at night | Read summary of session. Keep sleep diary. Stick to sleep window. Use stimulus control. Do one relaxation exercise a day. Optional to use other strategies, but participants are encouraged to try some additional strategies for at least one week. |
3 | Mindfulness exercise. How light, meals, and activities affects the circadian rhythm. Introduction to worry time. Adjust sleep window. | Read summary of session. Keep sleep diary. Stick to sleep window. Use stimulus control. Do one relaxation exercise a day. Optional to use other strategies. |
4 | Mindfulness exercise. Evaluation of treatment goals, exploring pros and cons with using new sleep related behaviour. Adjust sleep window. | Read summary of session. Keep sleep diary. Stick to sleep window. Use stimulus control. Do one relaxation exercise a day. Optional to use other strategies. |
5 | Mindfulness exercise. Summary of treatment. Addressing questions and ambiguities. Adjust sleep window. | Read summary of session. Keep sleep diary. Stick to sleep window. Use stimulus control. Optional to use other strategies. |
6 | Mindfulness exercise. Summary of treatment content. Evaluation of treatment goals. Creating individual sleep plan. Relapse prevention | Follow sleep plan |