Sleep Health • Counselling • Holistic

Sleep Therapy

Understand Sleep Therapy fundamentals, the difference between REM and NREM, and use 20 practical techniques to fall asleep easily.

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1 / 60

Which stage of sleep is most associated with restorative physical repair?

1) N1

2) N2

3) N3 (slow‑wave sleep)

4) REM

2 / 60

Which of the following is not a typical component of sleep hygiene?

1) Keeping a consistent sleep schedule

2) Avoiding caffeine late in the day

3) Watching stimulating TV in bed

4) Creating a dark, quiet sleep environment

3 / 60

The Pittsburgh Sleep Quality Index (PSQI) is used to assess:

1) Sleep architecture

2) Sleep quality over past month

3) Daytime sleep latency

4) Genetic predisposition to insomnia

4 / 60

Paradoxical intention involves:

1) Trying not to sleep (to reduce anxiety)

2) Taking high doses of sleep medication

3) Exercising before bedtime

4) Napping during the day

5 / 60

Which therapy component helps reduce worry or rumination about sleep?

1) Sleep restriction

2) Paradoxical intention

3) Use of sedatives

4) CPAP

6 / 60

A “sleep diary” is used in therapy to:

1) Diagnose sleep apnea

2) Track sleep patterns over time

3) Replace polysomnography

4) Measure oxygen saturation

7 / 60

Which of these is not a feature of insomnia?

1) Difficulty initiating sleep

2) Difficulty maintaining sleep

3) Excessive daytime sleepiness (only)

4) Waking up too early

8 / 60

Sleep latency refers to:

1) Time between sleep onset and first REM

2) Time from lights off to falling asleep

3) Time spent in REM sleep

4) Time spent awake after sleep onset

9 / 60

In stimulus control therapy, a person is instructed to:

1) Use the bed for all relaxing activities

2) Go to bed regardless of sleepiness

3) Only go to bed when sleepy, get up if not asleep within ~20 minutes

4) Take daytime naps

10 / 60

Which of these is a common side effect of sedative-hypnotic medication?

1) Next-day drowsiness

2) Tolerance and dependence

3) Rebound insomnia

4) All of the above

11 / 60

Which therapy is contraindicated in patients with sleep apnea?

1) CPAP

2) Mandibular advancement device

3) Sedative hypnotics (unless very cautious)

4) Weight loss

12 / 60

Central Sleep Apnea differs from OSA in that:

1) It involves airway obstruction

2) It involves failure of the brain to signal breathing

3) It only occurs in REM sleep

4) It is always mild

13 / 60

Which of the following is not a risk factor for Obstructive Sleep Apnea (OSA)?

1) Obesity

2) Male gender

3) Large neck circumference

4) Frequent napping

14 / 60

If a patient is lying awake for more than 20 minutes after going to bed, CBT‑I guidelines often suggest:

1) Stay in bed and try harder to sleep

2) Get up, go to another room and engage in a quiet activity

3) Watch TV in bed

4) Take a drink of water and return to bed

15 / 60

In CBT‑I, what is “sleep efficiency”?

1) Proportion of time in bed spent asleep

2) Total hours asleep

3) Number of awakenings

4) REM sleep percentage

16 / 60

Which statement is true about REM sleep?

1) It is the deepest stage of non‑REM sleep

2) It is associated with vivid dreaming

3) Muscle tone is increased during REM

4) It occurs only once per night

17 / 60

A key goal of cognitive restructuring in insomnia therapy is to:

1) Change the environmental conditions in the bedroom

2) Alter unhelpful thoughts about sleep (e.g. “I’ll never sleep”)

3) Increase pharmacologic sleep aids

4) Induce sleep via sedatives

18 / 60

Night terrors occur most often during:

1) REM sleep

2) Stage N1 sleep

3) Stage N3 (deep non‑REM) sleep

4) Just before awakening

19 / 60

Which of the following is considered a parasomnia?

1) Insomnia

2) Sleep apnea

3) Sleep walking

4) Narcolepsy

20 / 60

Which is a diagnostic feature of narcolepsy?

1) Sleep onset REM periods (SOREMPs)

2) Frequent awakenings only

3) Insomnia alone

4) Sleepwalking

21 / 60

The Multiple Sleep Latency Test (MSLT) is used to measure:

1) Sleep stages during night

2) Time taken to fall asleep during daytime nap trials

3) Body temperature changes

4) Respiratory events

22 / 60

The Epworth Sleepiness Scale (ESS) measures:

1) Nighttime sleep quality

2) Daytime sleepiness

3) Sleep architecture

4) Dream recall frequency

23 / 60

Polysomnography (PSG) records many physiological variables during sleep. Which is not typically recorded?

1) EEG (brain waves)

2) EOG (eye movements)

3) EMG (muscle activity)

4) Blood glucose

24 / 60

The “biological clock” that regulates circadian rhythms is located in the:

1) Hippocampus

2) Suprachiasmatic nucleus of hypothalamus

3) Pineal gland

4) Amygdala

25 / 60

Which hormone is primarily involved in regulating the sleep‑wake cycle (circadian rhythm)?

1) Cortisol

2) Melatonin

3) Thyroxine

4) Insulin

26 / 60

Cognitive Behavioral Therapy for Insomnia (CBT‑I) includes which component?

1) Sleep hygiene education

2) Cognitive restructuring

3) Relaxation training

4) All of the above

27 / 60

Sleep restriction therapy aims to:

1) Increase time in bed

2) Limit time in bed to increase sleep efficiency

3) Eliminate REM sleep

4) Reduce slow-wave sleep

28 / 60

In stimulus control therapy, one guideline is:

1) Stay in bed even if you can’t sleep

2) Use the bed for reading and watching TV

3) Go to bed only when sleepy

4) Take long naps during the day

29 / 60

Which of the following is a non‑pharmacological therapy commonly used for insomnia?

1) Benzodiazepines

2) Stimulus control therapy

3) Barbiturates

4) Antidepressants

30 / 60

The scientific study of sleep is called:

1) Somnology

2) Hypnology

3) Oneirology

4) Somnambulism

31 / 60

In the UK, if served a court order for notes, psychologists should:

1) Refuse all disclosure

2) Provide only legally required information, ideally informing client

3) Give the full file immediately

4) Destroy notes

32 / 60

In telehealth, confidentiality risks are highest when:

1) Client is in a private room

2) Client is in a public internet café

3) Client uses encrypted software

4) Therapist uses HIPAA-compliant platform

33 / 60

Confidentiality in group therapy

1) Cannot be guaranteed among participants

2) Same as individual therapy

3) Does not apply

4) Irrelevant

34 / 60

Confidentiality can be broken when

1) The client is unemployed

2) Client discloses past illegal drug use

3) There is imminent risk of harm to self or others

4) The therapist feels uncomfortable

35 / 60

Counsellors must keep records for

1) As short as possible

2) As per jurisdiction’s retention law

3) Indefinitely

4) Only during treatment

36 / 60

Informed consent for research differs from clinical consent by requiring:

1) Extra confidentiality safeguards and right to withdraw without consequence

2) Longer treatment goals

3) Payment disclosure only

4) No consent is required for research

37 / 60

Informed consent must cover telehealth risks such as:

1) Therapist’s personal schedule

2) Data breaches, technology failures, cross-border laws

3) Office rental costs

4) Therapist’s religious beliefs

38 / 60

Telehealth consent must include

1) Therapist’s home address

2) Risks of technology failure and data breach

3) Nothing extra compared to face-to-face

4) Client’s income level

39 / 60

If a suicidal client disconnects mid-session

1) Do nothing

2) Follow crisis plan, call emergency if needed

3) End counselling permanently

4) Wait until next session

40 / 60

If a client withdraws consent, the counsellor must:

1) Continue therapy regardless

2) Respect withdrawal and discuss next steps

3) Ask client to reconsider and proceed anyway

4) Seek legal permission to continue

41 / 60

A client who speaks limited English should be given consent forms:

1) Only in English, as official documents

2) In their native language or with interpreter support

3) By reading it quickly in English

4) Only verbally explained

42 / 60

SHAADICOUNSELLING

What causes resistance in therapy?

1) Medication

2) Unconscious conflict

3) Therapist’s tone

4) Dream recall

43 / 60

SHAADICOUNSELLING

Which Freudian structure is most revealed in dreams?

1) Ego

2) Superego

3) Id

4) None of the above

44 / 60

SHAADICOUNSELLING

Who developed the concept of dream symbolism?

1) Sigmund Freud

2) Carl Jung

3) Ivan Pavlov

4) Abraham Maslow

45 / 60

SHAADICOUNSELLING

Introjection” in Gestalt therapy refers to

1) Releasing suppressed emotion

2) Uncritically accepting others' beliefs

3) Pushing thoughts outward

4) Acting on impulse

46 / 60

SHAADICOUNSELLING

Clients who intellectualize may be encouraged to

1) Analyze further

2) Talk faster

3) Move into emotional experience

4) Write reports

47 / 60

SHAADICOUNSELLING

“Making the rounds” is a technique used to

1) Break resistance in group therapy

2) Rehearse social skills

3) Build awareness and courage in group settings

4) Analyze interpersonal issues

48 / 60

Unhealthy relationship patterns are discussed in

1) When Addressing Red Flags / Unresolved Issues

2) When addressing Values, Goals & Vision Alignment

3) When exploring core topics

4) None of the above

49 / 60

Who is considered the father of client-centered therapy?

1) Sigmund Freud

2) Carl Rogers

3) B.F. Skinner

4) Albert Bandura

50 / 60

We should avoid Selective listening and Passive Listening when we listen to people who tell their problems

1) True

2) False

51 / 60

When someone in under Sympathetic nervous system, which of the following will happen

1) increases in corticotropin and cortisol secretion.

2) the sympathetic nervous system can accelerate heart rate

3) widen bronchial passages

4) decrease motility (movement) of the large intestine

5) constrict blood vessels

6) cause pupil dilation

7) start sweating

8) raise blood pressure

9) All of the above

52 / 60

The autonomic nervous system comprises three parts

1) True

2) False

53 / 60

Para - Sympathetic nervous system activates the fight or flight response during a threat or perceived danger

1) True

2) False

54 / 60

When you are in Sympathetic nervous system, you will be very calm

1) True

2) False

55 / 60

Conciseness of message refers to:

1) Crispness

2) Comprehensiveness

3) Specificity

4) Brevity

56 / 60

During the counseling process, sometimes the Therapist takes Active role in decision making and sometimes leaves the decision making to the client and sometimes, both therapist and counsellor discuss about pros and cons of particular decision. This type is counseling is called

1) Eclectic Counselling

2) Directive counseling

3) Non-Directive Counselling

4) Person centered counselling

57 / 60

The Traditional counseling Process consists of (1) Opening (2) Exploring Client Understanding (3) Understanding (4) Intervention (5)Exploring Problems: (6)Empower to Create Own Solutions:

1) True

2) False

58 / 60

“Permissive” counselling is

1) Non-Directive Counselling

2) Directive Counselling

3) Eclectic Counselling

59 / 60

If counsellor or Therapist does everything
himself i.e. analysis, synthesis, diagnosis, prognosis, prescription and follow-up, it is called Non-directive Counselling.

1) True

2) False

60 / 60

Selective listening is better than Reflective listening

1) True

2) False

PATIENCE IS VIRTUE...!

Your score is

Pos.	Name	Score	Duration	Points
1	HARISH KUMAR C V	98 %	14 minutes 40 seconds	59 / 60
2	Kavitha R	97 %	21 minutes 32 seconds	58 / 60
3	C SATHYA	97 %	1 hours 15 minutes 44 seconds	58 / 60
4	C MUTHULAKSHMI	93 %	50 minutes 42 seconds	56 / 60
5	R.GAYATHRI	88 %	1 hours 2 minutes 38 seconds	53 / 60
6	B. Dinesh	88 %	1 hours 49 minutes 41 seconds	53 / 60
7	SIJISHA SACHEENDRAN	85 %	22 minutes 6 seconds	51 / 60
8	R.Shoba	85 %	39 minutes 7 seconds	51 / 60
9	SUGANYA V	85 %	52 minutes 43 seconds	51 / 60
10	R.Jeyanthi	80 %	37 minutes 43 seconds	48 / 60
11	A.JANE	73 %	16 minutes 15 seconds	44 / 60
12	Garikai Rwodzi	57 %	46 minutes 29 seconds	34 / 60
13	Sunita Arjun Ambule	55 %	26 minutes 39 seconds	33 / 60
14	Battula salini	55 %	52 minutes 28 seconds	33 / 60
15	JARINA BEGAM A.G	50 %	1 hours 19 minutes 14 seconds	30 / 60
16	Sunita Arjun Ambule	45 %	40 minutes 42 seconds	27 / 60
17	Sunita Arjun Ambule	43 %	1 hours 35 minutes 53 seconds	26 / 60
18	Rajani	35 %	8 minutes 55 seconds	21 / 60
19	Demo check	20 %	1 minutes 58 seconds	12 / 60
20	Guest	0 %	0 second	0 / 0
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Quick facts

CBT-I aligned Mind–Body Holistic
Guided by Mentor: Seethalakshmi Sivakumar

What is Sleep Therapy?

Sleep Therapy is a structured set of psychological, behavioral, and holistic strategies that help you fall asleep faster, reduce awakenings, and improve sleep quality. It commonly includes CBT-I (cognitive behavioral therapy for insomnia), sleep hygiene, relaxation (breathwork, progressive muscle relaxation, guided imagery), and selected mind–body practices (Yoga Nidra, mindfulness, energy balancing).

Assessment: sleep history, diary, ISI score, screening for apnea/restless legs.
Behavioral: stimulus control, sleep restriction, circadian alignment.
Cognitive: reduce worry, reframe beliefs, paradoxical intention.
Somatic: breathwork, PMR, body scanning, thermal regulation.
Holistic: mindfulness, Yoga Nidra, Reiki, energy sweeping before bed.

What is REM and NREM?

NREM Sleep (3 stages: N1, N2, N3)

N1: light transitional sleep.
N2: deeper; sleep spindles & K-complexes.
N3: deep slow-wave sleep for body restoration.

REM Sleep

Dreaming phase; emotional and memory processing.
Brain active but body relaxed (REM atonia).
Supports creativity and emotional health.

Feature	NREM	REM
Stages	N1, N2, N3	Single REM stage
Main Role	Body repair & restoration	Emotion & memory processing
Awakening difficulty	Hardest in N3	Moderate
Dream intensity	Lower	Higher

20 Techniques to Sleep Easily

Stimulus Control
Sleep Restriction
Consistent Schedule
Wind-Down Routine
Light Management
Digital Sunset
Breathwork 4-7-8
Progressive Muscle Relaxation
Guided Imagery
Mindfulness/Body Scan
Paradoxical Intention
Worry-Time Journaling
Thermal Regulation
Aromatherapy
Sound Therapy
Yoga Nidra
Evening Nutrition
Regular Exercise
Energy Sweeping
Professional Support

Mentor Profile

Please find the Mentor profile below:
https://emocare.co.in/seethalakshmi-sivakumar-portfolio-expertise/

Psychologist • Counsellor • Life Coach | Emocare, Chennai & Online Worldwide

WhatsApp: 91-9962163122

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Psychological first Aid – Certification

1) In the 9th month of pregnancy, the baby is primarily preparing for:

2) By the 9th month, the baby's lungs are usually:

3) A full-term baby is most commonly born between:

4) The structure that carries oxygen and nutrients from mother to baby is the:

5) The baby is surrounded in the womb by:

6) Quickening refers to:

7) Most organ formation in the fetus occurs during the:

8) Which nutrient is especially important early in pregnancy for neural tube development?

9) A common sign that the baby has changed position near term is that the head moves:

10) The umbilical cord connects the baby to the:

11) A healthy fetal heartbeat is usually first confirmed by medical imaging in early pregnancy through:

12) One important role of the placenta is to:

13) The NT scan is usually done around:

14) The anomaly scan is mainly used to assess:

15) The anomaly scan is most commonly scheduled during:

16) A growth scan in later pregnancy helps assess:

17) A Doppler study in pregnancy mainly evaluates:

18) An early pregnancy scan is commonly done first to confirm:

19) The scan that helps estimate the risk of some chromosomal conditions is the:

20) Doctors advise routine pregnancy scans mainly to:

21) Cardiotocography (CTG) is used to monitor:

22) A scan near the end of pregnancy may help confirm:

23) A premature baby is one born before:

24) A common difficulty in premature babies is:

25) NICU stands for:

26) Kangaroo care refers to:

27) One major risk factor for premature birth is:

28) Low birth weight is commonly defined as weight below:

29) Premature babies may have trouble maintaining:

30) A premature baby may need tube feeding because of:

31) A major goal of NICU care is to support:

32) Regular prenatal care helps reduce the risk of prematurity by:

33) Oxytocin is often called the:

34) Cortisol is best known as the hormone related to:

35) Progesterone plays a key role in pregnancy by helping to:

36) Estrogen mainly supports:

37) The hormone most strongly linked with milk production is:

38) The hormone that helps uterine contractions during labour is:

39) Chronic stress may keep which hormone elevated for too long?

40) A healthy sleep routine can help support:

41) High cortisol over long periods may contribute to:

42) Hormonal imbalance may contribute to:

43) The first day of the menstrual cycle is counted as:

44) In a typical 28-day cycle, ovulation often occurs around:

45) Painful menstrual cramps are called:

46) Absence of menstrual periods is called:

47) PCOS commonly affects:

48) Maintaining menstrual hygiene mainly helps prevent:

49) One common feature of PCOS is:

50) Heavy menstrual bleeding is medically referred to as:

51) Exercise may help menstrual health by:

52) A menstrual cup is an example of a:

53) Menopause is diagnosed after how many months without a period?

54) Menopause most commonly occurs between:

55) A common symptom of menopause is:

56) The fall in which hormone is most linked to menopause symptoms?

57) Bone health becomes especially important in menopause because of increased risk of:

58) A healthy menopause plan often includes:

59) Perimenopause refers to:

60) Emotional support during menopause can help reduce:

61) Secure attachment in a child is promoted when caregivers are:

62) Positive parenting is best described as:

63) Responsive parenting helps children develop:

64) Breastfeeding supports the baby by providing:

65) Reading to young children supports:

66) Consistent daily routines often help children feel:

67) Positive discipline focuses on:

68) Children often learn social behaviour mainly through:

69) Early parent–child play is important for:

70) Talking to babies regularly supports:

71) A strong protective factor for women’s mental health is:

72) Mindfulness can help reduce:

73) Sleep deprivation commonly contributes to:

74) A healthy coping strategy for stress is:

75) Work–life balance is important because it may reduce:

76) Postpartum blues differ from postpartum depression because the blues are usually:

77) Counselling can help women by:

Motivational interviewing is a collaborative, person centered form of guiding to elicit
and strengthen motivation for"change.