How To Solve Your Sleepless Nights

Getting enough sleep is absolutely necessary for your health and well-being, while a prolonged lack of sleep can have a negative impact on all aspects of your life. This course will help you identify, manage and overcome insomnia and other sleep related problems with effective science-backed strategies, so that you can sleep well and live well. Each lesson will target a different factor that can interfere with your sleep including your bedroom environment, what you do during the day, what you do before you go to bed, unhelpful thinking habits, and other problems and disorders you may have in addition to insomnia. This course is designed to: help you identify whether you have insomnia, use evidence-based strategies that enable you to manage your environment, thoughts, behaviors, and emotions to improve your ability to fall asleep and stay asleep, and ascertain whether self-help is sufficient or whether you require specialist professional treatment to overcome your relationship with sleep.

Lección 1: The Facts About Sleep

Sleep is one of our basic needs. This lesson presents facts about sleep including the benefits of good sleep and the negative impact poor sleep can have on your physical your emotional health and daily functioning. You will also learn about the biological mechanisms involved in sleep, how much sleep is ideal to function at your best and why this course will focus on improving your quantity of sleep, rather than your quality of sleep.

Lección 2: Do I Have Insomnia?

This lesson helps you differentiate normative sleeping difficulties from an actual sleep disorder. This lesson also describes how to keep a sleep log to help track your current sleep patterns and to track the effectiveness of strategies that you try.

Lección 3: Creating A Sleep-Friendly Environment & Daytime Habits

The environment in your bedroom and what you do during the day can have a significant impact on your ability to sleep. This lesson presents practical ways to create a sleep-inducing environment that can be implemented easily and immediately as well as suggestions on what to do differently during the day to promote better sleeping patterns.

Lección 4: The Right Routine For A Good Night's Sleep

Having a routine can be helpful in many areas of your life, including sleep, but only if it’s the right one! Is your bedtime routine helping or hindering your ability to fall asleep and stay asleep? This lesson presents strategies and a practical exercise that will help you stay on the right track.

Lección 5: Managing Worries & Sleep-blocking Thoughts

In lesson 5, we are going to focus on how our thoughts can interfere with sleep. Research has shown that our thoughts often lead to how we feel and how we behave and sleep is a behaviour that is definitely impacted by what we are thinking. This lesson focuses on strategies to reduce the impact of general worries and sleep-related thoughts on your ability to sleep.

Lección 6: When Insomnia Is Not The Only Problem

It is far more common for insomnia to be associated with another problem than it is for it to occur on its own. Insomnia occurring without the presence of another disorder or problem represents only 10% of insomnia sufferers. So, if you’re among the 10-15% of the population that struggles with insomnia, it is more likely that something else is also going on. Also, given that insomnia is a risk factor for developing other problems, it’s important to know what they are and what to do if they are affecting you.

Lección 7: Relaxation Techniques For Sleep

Relaxation exercises have been shown to be effective stress management techniques and a component for treatment of anxiety disorders. Because they are so effective at reducing stress and anxiety, they can be an excellent sleeping aid. In today's lesson you will be introduced to the benefits of relaxation exercises, the guidelines for practicing relaxation, and the various types of relaxation exercises you can use to both reduce your level of stress and to help you get to sleep. We will also undertake a relaxation practice.

Lección 8: Natural Sleep Remedies

Lesson 8 is about natural remedies for sleep. Natural remedies generally include things that you can eat, drink and smell and I’ll be including the most commonly used sleeping aids in this section. It’s important to note that there is low-level evidence about most of the natural sleeping aids discussed in this segment and there are currently no clear findings about the effects of their long-term use. However, since these natural remedies are already being used by many people and there is a high demand for natural methods to relieve problems like insomnia, these are useful tools to consider.

Lección 9: Nothing Is Working, Now What?

So you tried everything and you still can’t sleep. For optimum success, the sleep strategies need to be implemented systematically and consistently and this requires a great deal of organization, discipline and patience. So understandably, it can be difficult to apply these changes on your own. This lesson gives you information about treatments and strategies available for insomnia and that are best implemented with an insomnia specialist including Cognitive Behaviour Therapy for Insomnia, Sleep Restriction Therapy and Bright Light Therapy.

Lección 10: Sleep Summary & Quiz

We’ve covered a lot in the last nine sessions. In this last lesson, we will review everything you have learned during the course including how best to go about applying what you learned so you can start sleeping well and feeling rested as soon as possible. We will finish up with a short quiz to test your knowledge!

Reviews

I got so much useful information about sleep issues from this course. It really helped ease my anxiety over my sleep issues & misconceptions of insomnia! Most of all I now have a lot hope that my sleep issues can be solved!!!

This has been absolutely the best course I’ve taken yet for sleep information. I’m definitely implementing lots of what’s in this and searching for a CBT-I dr. Thank you so much for this!!!

Thank you so much for this wonderful course. It is very thoughtful and caring of you to put together this useful information. Bless you 🙏🏽

Lots of good information about sleep and what constitutes a sleeping disorder.

Lillian was very interesting and easy to understand. She gave me a lot of information about insomnia.
Thank you for taking the time to share your expertise on the subject and to present it here. Dave

Great useful information!

A lot of useful tips.

Very useful information I will apply to help sleep. Thank you !

Thank you for this most enjoyable lesson on sleep therapy. I will be revisiting it again.

Incredibly informative and helpful

🙏🙏🙏

This course was very informative

This is a very valuable course. I found the information about sleep habits and causes of insomnia very helpful,

Thank you for this informative course. 🌸🌺

Very informative. Great voice to listen to. She gives you excellent advice on alternatives to helping you sleep and direction to seek out the appropriate help if needed🙏