WEBVTT

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Time on the weekends . It sounds like

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that's just like not having good sleep

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was , uh , pretty much affected me on

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like different , uh , areas in my life .

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Um , you know , I had like really bad

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diet . My energy levels were way down .

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Um , I was pretty much in a bad mood

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all the time and that was , uh ,

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getting to the point where it was , uh ,

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affecting my relationship with my wife

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and friends as well . So that was some

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of the reason why , um I decided to ,

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uh , go ahead and , uh , do the C BT I

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Sarn Arias , um , was in our first

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group setting at C BT I class that we

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did last year . He is a firefighter .

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Um , again , so he had that kind of

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unique schedule where he would be on

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for 48 hours and off for the C BT I

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class . Um , it's a one time a week for

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six weeks , um , protocol where it's a

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classroom instruction , there's a lot

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of education to it , but there's also a

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lot of behavioral and cognitive

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components that all mix into that . We

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started off by tracking my , my sleep

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schedule . I actually had a sleep

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schedule that they gave me and , uh ,

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every day I had to pretty much , uh ,

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write down how many hours of sleep I

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was getting , you know , if I was , uh ,

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consuming any , um , coffee or energy

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drinks or medicines and , uh , you know ,

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what time I was working out and pretty

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much , uh , um , taking notes of , uh ,

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anything that could , uh , potentially

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affect my sleep , uh , or even my drink

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and alcohol , we will go over their

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sleep restriction schedules . We are

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gonna calculate some sleep efficiency .

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So looking at their sleep logs that

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they've been doing over the last week ,

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how much time are they spending in bed ?

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How much time are they actually

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sleeping ? How many times are they

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waking up through the night ? I think

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one of the biggest takes away I took

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was uh to kind of

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learn how to manage our coping skills .

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You know , there's a negative and

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positive co uh coping skills . Some of

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us have bad habits , you know , when

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things are not going our way like we're

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stressed out . So the way we deal with

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the stress can potentially uh affect

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our sleep . And then from there , it's

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just like a dump , you know , affects

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different areas . We talked a lot about

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um the behavioral parts which is

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stimulus control , how to set up the

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environment to promote sleep . Um This

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time , we're gonna start tackling on

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the , the anxiety , the worries , the

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stress revolving around insomnia coping

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with stress in a positive way has

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really , uh been a completely changed

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for me , satisfaction wise . He was

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totally happy . He was 100% happy with

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his sleep . Um And you can just tell

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how he was when he was first coming

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into the program kind of sluggish a

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little bit . And then at the end , like

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he was just , he had energy , he had a

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lot of things that he was even teaching

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his wife , um , to help with that . So

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it was kind of a really great case to

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see the night and day between when we

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started and where , where we ended

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overall , I think CV T I was much

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easier than the physical aspect . Um ,

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just because it's just like small

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little things that you need to be

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conscious of and , you know , take

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action . It all depends how serious you

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take it . I , uh , you know , I care a

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lot about my health and , uh , you know ,

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the sleep factors was one of the things

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that I was , uh , not really paying

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attention to and just doing those , uh ,

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small little changes has , uh , really

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had a , a huge impact on everything

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else .