Table 1 Session contents
Session | Topic(s) | Content |
|---|---|---|
1 | Introduction and setting ground rules Importance of sleep (Psychoeducation-1) | Facilitator and participants introduced each other Group rules agreed including confidentiality Overview of the 5 sessions Discussion of the importance of sleep for good physical health, mental health, and optimum daily function including better concentration and attention and the potential benefits for a student. This was contrasted with the negative consequences of poor sleep Discussed what is adequate amount of sleep for adolescents? |
2 | Physiology of sleep (Psychoeducation-2) | Review of previous session Discussed how normal sleep occurs including sleep drive (role of Adenosine), and Circadin Rhythm (role of Melatonin) Discussed impact of caffeine on blocking Adenosine and sleep drive, and role of light in blocking Melatonin |
3 | Sleep hygiene Sleep restriction Stimulus control | Review of previous session Discussed components of sleep hygiene and how they contribute to improving sleep Extended previous discussion on avoiding caffeine after lunchtime due to blocking effect on sleep drive Extended previous discussion on light blocking effect on melatonin and linked it to avoiding electronic gadgets at bedtime and in bed Discussed sleep restriction in terms of avoiding long daytime nap because it reduces bedtime sleep drive Discussed stimulus control as part of improving the sleep environment but acknowledged the impracticality for those who need to do schoolwork in their bedroom |
4 | Relaxation techniques and managing bed time worries | Reviewed previous session Effect of stress on sleep and how to reduce stress Types of relaxation techniques—deep slow breathing, progressive muscle relaxation, and positive imagery Managing bedtime rumination on worries—by recounting positive experiences in the day and focusing on these to distract from worries “count your blessings” [18] How to make relaxation a habit by practising relaxation techniques throughout the day |
5 | Revision and relapse prevention | Review of all key messages from sessions 1 to 4 Checking that participants are practising the techniques and troubleshooting any difficulties Relapse Prevention Formal ending of the intervention |