Intervention | TCM-eCBTI | Therapy method |
---|---|---|
Session 1: Sleep health education | Standard behavioral guidelines for lifestyle and environmental factors related to insomnia: [1] avoid drinking excitable drinks, such as coffee and strong tea, in the afternoon [2]; avoid drinking alcohol before going to sleep [3]; avoid eating too much before going to sleep [4]; keep the bedroom quiet and dark [5]; keep the room temperature appropriate [6]; regular exercise. | Push instructions in the form of the sleep management manual at fixed time daily. Record treatment participation by daily clock-in. |
Session 2: Sleep cognition | Reduce excessive expectations and demand for sleep, correct one’s own bad suggestion, dispel the idea of controlling the sleep process, and weaken the excessive self-attention. | |
Session 3: Sleep restriction | Estimate the actual sleep time according to last week’s sleep status: sleep efficiency more than 85%, increase sleep time by 15 min next week. Sleep efficiency is 80.00~84.99%, keep the sleep time next week unchanged. Sleep efficiency less than 80%, reduce sleep time by 15 min next week. | |
Session 4: Baduanjin exercise | Reference to the new standing Baduanjin exercise | Guide the patients to exercise the Baduanjin exercise at home through online text animation and teaching video on the TCM insomnia system. Record treatment participation by daily clock-in. |
Session 5: Five-element music | The music is selected from the Five Elements of Tian Yun published by the Beijing Higher Education Audio-visual Press. According to the classification of the patient’s condition, select music from the five tunes of Gong, Shang, Jue, Zhi, and Yu. | Five-element music is played online through the TCM insomnia system before going to bed. Meditation relaxation training is performed while playing music. Record treatment participation by daily clock-in. |