Lesson 1
What Is Sleep? Rhythms, Cycles, And Phases
In this session, we explore the fundamental science behind sleep. Learn about your body’s circadian rhythms, sleep cycles, and the different phases of sleep. Gain a better understanding of how these natural processes regulate your rest, so you can start to optimize your sleep patterns.
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Lesson 2
Practice: Consciously Experience The 4 Stages Of Sleep
Through guided meditation, you will consciously experience the four stages of sleep. This practice gives you a unique perspective on how your mind and body transition through each stage, helping you to better appreciate your natural sleep cycle.
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Lesson 3
Do You Have Insomnia? Identify Your Sleep Type
Not all insomnia is the same. In this lesson, you'll learn about different types of insomnia and the key factors—physical, mental, and social—that may contribute to your sleep issues. This knowledge helps you to better understand your specific challenges with sleep.
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Lesson 4
Practice: Uncover Your Personal Sleep Triggers
By reflecting on your daily life, habits, and emotions, this practice guides you through identifying your personal sleep triggers. This deeper understanding will help you create a more targeted approach to improving your sleep quality.
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Lesson 5
The 14 Essential Rules For Deep, Restful Sleep
This session covers 14 science-backed principles to improve your sleep. These rules include everything from managing your sleep environment to establishing a consistent sleep routine. Applying these essential guidelines will help you build better sleep habits for the long term.
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Lesson 6
Practice: Set Intentions For Transformative Sleep
Through guided affirmations, you’ll set clear, positive intentions for improving your sleep. This practice reinforces your commitment to better rest and primes your mind for adopting healthier sleep behaviors.
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Lesson 7
Tackling Insomnia: What Can You Do?
In this lesson, we dive deep into understanding the root causes of insomnia. By addressing both the psychological and physiological factors contributing to poor sleep, this session provides insight into actionable solutions that can help improve your nightly rest.
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Lesson 8
Practice: Pinpoint The Root Cause Of Your Sleep Issues
This practical exercise helps you reflect on the real reasons behind your sleep struggles. Through self-inquiry, you'll uncover specific behaviors, thoughts, or habits that may be disrupting your ability to sleep soundly, paving the way for change.
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Lesson 9
CBT-I: The Proven Solution For Better Sleep
Cognitive Behavioral Therapy for Insomnia (CBT-I) is one of the most effective, research-supported treatments for improving sleep. This lesson explains the core principles of CBT-I and why it works, empowering you to use these strategies to address your insomnia.
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Lesson 10
Practice: Feel What Restful Sleep Is Like
This guided practice is designed to help you experience a state of deep relaxation that mimics restful sleep. By connecting to this feeling during the day, you’ll train your body and mind to cultivate it naturally at night.
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Lesson 11
CBT-I In Action: How To Implement It
Learn how to take the core ideas of CBT-I and implement them into your daily life. This session breaks down the specific behavioral changes that you can make to begin improving your sleep immediately, such as stimulus control and sleep restriction techniques.
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Lesson 12
Practice: Make Simple Adjustments For A Restful Night
Put theory into practice by making small adjustments to your nightly routine. This practice guides you through easy-to-implement changes that are proven to encourage restful sleep, allowing you to apply CBT-I in real-time.
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Lesson 13
Are You Improving? How To Measure Your Sleep Progress
Tracking your sleep improvement is essential for long-term success. This lesson teaches you how to measure your progress and recognize the signs that your sleep is improving. By identifying these markers, you’ll stay motivated and on course.
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Lesson 14
Practice: Unwind And Reset With The Sphere Of Senses
This sensory meditation helps you disconnect from the stress of the day and fully unwind. By focusing on your senses, you’ll enter a calm state that prepares you for a more peaceful night’s sleep, helping you create a clear boundary between day and night.
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Lesson 15
Understand Your Dreams
Dreams are a powerful reflection of our subconscious mind. In this session, you’ll learn about the different types of dreams and their possible meanings, exploring how dreams can provide insight into your emotions and experiences.
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Lesson 16
Practice: Master The Art Of Dream Interpretation
This practice guides you through interpreting your dreams. By using simple techniques, you’ll begin to uncover the deeper meanings behind your dreams and how they relate to your waking life, gaining more personal insight and awareness.
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Lesson 17
Overcoming Nightmares & Exploring Lucid Dreaming
Nightmares can disrupt sleep, but there are effective ways to stop them. In this lesson, you’ll learn techniques to manage and reduce nightmares. Additionally, you’ll be introduced to lucid dreaming and its exciting potential for transforming your dream experience.
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Lesson 18
Practice: Transform Nightmares Into Sweet Dreams
This guided practice provides tools to turn nightmares into positive dream experiences. You’ll learn techniques for recalling memories of times you would have liked to act differently shifting the tone of unpleasant dreams and experiences, promoting a more peaceful and enjoyable sleep.
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Lesson 19
The Flow To Fall Asleep Effortlessly
Falling asleep doesn't have to be a struggle. This session reviews all the techniques we explored during this course and how they affect your ability to sleep well. By understanding these mechanics, you’ll learn how to cultivate a state of relaxation that leads to effortless sleep.
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Lesson 20
Practice: Quick Sleep Sequence To Quiet Your Mind And Body
This simple, fast sleep sequence guides you through calming both your mind and body. By practicing this quick technique before bed, you’ll train yourself to fall asleep faster and with greater ease, setting the stage for a restful night. You can also use it when you wake up in the middle of the night and need to go back to sleep.
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