Lezione 1
Insomnia & Health
Insomnia is a serious health issue. This first lesson offers an overview of the research on the adverse health effects of insomnia, and the enormous toll it takes in the form of stress, suffering, and lost productivity. Research also shows that insomnia can be rapidly resolved using certain techniques. In today's lesson we will explore a number of effective techniqques so that you can begin to improve your relationship with sleep.
Lezione 2
Quick Start Technique #1: EcoMeditation
This second lesson trains you in a Quick Start technique called EcoMeditation. Research shows that this technique rapidly reduces stress hormones like cortisol, as well as psychological problems like anxiety and depression. This practice will contribute to a feeling of inner peace and the subsequent ability to fall asleep quickly and sleep soundly through the night. It is advisable to revisit and reuse this lesson throughout the course.
Lezione 3
Quick Start Technique #2: Emotional Freedom Techniques (EFT)
The second Quick Start technique is called EFT or Emotional Freedom Techniques. Validated in over 100 clinical trials, research shows that EFT reduces insomnia from high clinical levels to normal levels in just a few sessions. In this lesson you’ll learn how to apply EFT to the psychological distress that gets in the way of a good night’s sleep. Once you apply these two scientifically proven Quick Start techniques, you will have the tools to overcome insomnia.
Lezione 4
Preparing For A Good Night's Sleep
Setting yourself up for a good night’s sleep prepares your mind in advance. In this lesson, you’re guided to set a clear intention affirming great sleep. You’ll learn the 3 characteristics of effective affirmations. You’ll be proactive, formulating your intentions for overcoming insomnia. We’ll also review a checklist of 25 ways to fall asleep naturally, without pills or gimmicks.
Lezione 5
Recovering From A Bad Night's Sleep
Everyone has a bad night’s sleep occasionally, even if they’re not a habitual insomniac. After a bad night, it’s hard to look forward to the day ahead, or start out with energy and optimism. This lesson takes you through an exercise to recover quickly, and start the day feeling refreshed even if your sleep quality was poor. You’ll score your mood before and after, and may be surprised by how much better you feel even if you slept poorly.
Lezione 6
When You’re Awake In The Middle Of The Night
In today's lesson you will be given several proven tools and techniques to help you fall back asleep when you wake up in the middle of the night. This lesson is also completemented with a gentle music track to induce deep relaxation and sound sleep (please note: this music track is accessible via the free guided library on Insight Timer).
Lezione 7
Falling Asleep Quickly
If you fall asleep quickly, rather than spending an hour or more getting to sleep, you maximize the amount of time you sleep. Falling asleep quickly isn’t mysterious; it’s a skill you can learn. This lesson guides you through a tapping meditation for inducing restful sleep immediately. It also gives you 6 science-based methods for getting to sleep as soon as you go to bed at night.
Lezione 8
Incubating Soothing Dreams
Nightmares are an obstacle to a good night’s sleep. They upset you, and can make it hard to get back to sleep. Yet research shows it’s not only possible to release most nightmares, but to induce soothing dreams. Each of us has a surprising amount of control over the content of our dreams. This lesson reviews the neuroscience of dreaming, and guides you through a meditation for incubating pleasant dreams.
Lezione 9
Morning Transition To A Wonderful Day Ahead
Transitions are important. When they’re abrupt and jarring, they can upset our emotions and energy system. The transition from sleep to wakefulness each morning shapes the way we will approach the day ahead. They can leave you feeling drained and fearful, or energized and happy. The exercise in this lesson will help you set your intentions for a creative and joyful day ahead, after a good night’s sleep.
Lezione 10
Integration: The 12 Steps That Make A Great Sleep Routine
Congratulations on completing the course! It is our hope that you found your sleep improving dramatically by using these science-based practices. This final lesson is on integration. What steps can you take to integrate this learning into your life? Here you’ll discover 12 concrete steps that you can use to make a good night’s restful sleep your new normal.
