COURSE

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.

Visualization Psychology Science Relaxation Meditation Stress Stress & Anxiety Anxiety

Meet your Teacher

Dr. Lillian Nejad

Melbourne VIC, Australia

Dr. Lillian Nejad, PhD, is a mother of two, wife of one, clinical psychologist and author with 20 years of experience treating adults (18+) with mild to severe psychological issues. At her private practice in Melbourne, Australia, she provides evidence-based psychological services and resources to individuals and groups, promotes accurate and nonjudgmental views about mental health, and assists people to effectively address these issues with skills and strategies that work. Lillian has co-authored the book, "Treating Stress & Anxiety: A Practitioner's Guide to Evidence-Based Approaches" and the CD, "Relaxation: Techniques to Reduce Anxiety & Stress and Enhance Well-being" as well as releasing her own book, "Lifeblockers: The Sleep Edition," to help people overcome insomnia. Her mission is to provide REAL information and strategies for a variety of psychological problems, issues and disorders based on REAL evidence and REAL experience in an accessible, genuine and engaging manner that fosters positive change for everyone involved.

10 Days

10.4k students

4.5 stars

14 min / day

Stress

English

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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.

Lesson 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!

Ask your teacher

This course includes 51 community questions and 11 audio replies from Dr. Lillian Nejad. The community classroom and teacher audio replies are only available via the app.

4.5 (241)

Recent Reviews

Sara

October 25, 2025

Good info. Some personal stories would have helped along with encouragement. How does one know when one falls asleep? I like the idea to start on one strategy and I like the quiz. A quiz for each session might be helpful. Thanks

krista

September 18, 2023

Very informative!

Donna

March 25, 2023

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!!!

Robin

March 24, 2023

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!!!

Alastair

October 23, 2022

It was very helpful and I’ll try to follow some of the advice, thanks!

Sarah

May 1, 2021

Helpful and insightful. 💖

Cesar

April 23, 2021

Good information but limited in terms of exercises or so.

Dina

April 10, 2021

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

Laurie

December 28, 2020

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

Bobbi

September 30, 2020

Great course! I really learned a lot and will take the advice you offered. Thanks so much. I’ll look for another course you’re teaching.

Dave

September 15, 2020

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

Warren

September 2, 2020

Great useful information!

Amanda

August 29, 2020

I appreciate the intention behind the course but I didn’t learn anything new. I felt the questions at the end of each session had very narrow and sometimes irrelevant responses, so I usually did not respond. Sadly this course wasn’t for me.

Barbara

August 16, 2020

This was an absolutely wonderful course. There were so many helpful techniques to help me improve my sleep. I am starting to implement one tonight. Thank you so very much. 🙏🏽😊.

Kathy

July 28, 2020

A lot of useful tips.

Andy

May 25, 2020

Great overview on getting better sleep

veronica

May 11, 2020

Very informative. My sleep is getting better after adopting some methods mentioned in the course

April 22, 2020

Gail

April 2, 2020

Good information. Wonderful voice

Sharon

March 11, 2020

I found this very helpful, thank you!

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