Your college roommate is experiencing insomnia. Explain some changes she could make in her life as well as some techniques she could use to get a "good night's sleep."
What will be an ideal response?
Answer will include a description of some of the following behavioral remedies:
(1) Stimulus control, that is, associating the bed with sleeping, not studying or watching TV, will help to establish a regular schedule for sleeping.
(2) Sleep restriction, that is, restricting sleep to normal bedtime hours, helps avoid fragmenting sleep rhythms.
(3) Paradoxical intention, that is, trying to keep the eyes open (in the dark) and stay awake as long as possible, will allow sleep to come unexpectedly and lower performance anxiety.
(4) Relaxation through progressive muscle relaxation will help lower arousal before sleep.
(5) Strenuous exercise during the day (not before bedtime) promotes sleep.
(6) Eating starchy foods increases the amount of tryptophan, which increases serotonin, which is associated with relaxation and sleepiness.
You might also like to view...
Which type of alcoholism, if either, generally shows a strong genetic basis?
a. Early-onset alcoholism b. Late-onset alcoholism c. Both types equally d. Neither type
A common misconception is that eating turkey increases the body's supply of ____, which enables the brain to make chemicals that make you sleepy
a. lactase b. tryptophan c. lacrose d. sucrose