EDUCATIONAL VIDEOS
Files
Please click on the links to download and view the videos of your choosing. You will need access to an application that can read and support mp4 files.
CBTI:
Background on Sleep and Circadian Rhythms
Describes the opponent process model and regulation of sleep.
Describes the 3P model of insomnia, contextualized for shift work.
Introduction to Cognitive Behavioral Treatment for Insomnia
A general overview of the treatment process for cognitive behavioral therapy for insomnia.
Provides an overview of the process for scheduling sleep and wake, including selecting the early/late schedules and maximizing overlap.
Describes the importance and process of creating an unwinding routine to buffer between sleep and wake.
Describes the mismatch between the sleep drive and circadian rhythm in the context of shift work.
Describes the strategies of when to seek and avoid light to maximize alertness and circadian alignment.
Describes the principles of stimulus control to maximize the connection between bed and sleep.
Provides context and rationale for arousal reduction and relaxation strategies.
See the MRTI section below for videos on specific practices.
Provides instructions for effectively using scheduled worry time.
Describes how to use caffeine strategically and minimize its impact on sleep.
Describes the RISE UP routine for increasing alertness upon awakening.
Describes how to consider and use napping to maintain alertness.
Describes the potential environmental and other factors that can impact sleep.
Describes how to use microbreaks to reduce fatigue/sleepiness.
How to Avoid Insomnia in the Future
Provides a summary of how to incorporate the lessons learned in treatment going forward.
MRTI:
Introduction to Multicomponent Relaxation Therapy for Insomnia
A general overview of the process for treating insomnia through relaxation.
Provides basic education on the functions and mechanisms of sleep.
Introduction to Relaxation Skills
Describes what relaxation is and strategies to achieve it.
A video on how to progressively relax your muscles one group at a time.
A video on how to breathe with your diaphragm.
A video on how to use guided imagery to relax.
A video on how to relax your muscles passively.
Provides a summary of how to incorporate the lessons learned in treatment going forward.