The Science Of Overcoming Insomnia - by Dawson Church

COURSE

The Science Of Overcoming Insomnia

With Dawson Church

Over the next 10 days, you’ll learn about the different challenges insomnia poses, and how to overcome them. Whether you’re having trouble falling asleep at night, wake up in the middle of the night and can’t get back to sleep, or suffer from poor-quality sleep that leaves you feeling tired in the morning, you’ll find the answers here. Dawson Church, founder of the National Institute for Integrative Healthcare, explains what science tells us about insomnia and provides over 15 practical strategies to help you optimize each part of the sleep cycle. This course utilises a range of techniques including behavioral modifications, visualizations, and guided practices and meditations, to help you improve your relationship with sleep.

SleepMindfulnessOpen AwarenessScienceScienceFocusPerformanceRecovery & Healing

Meet your Teacher

Dawson Church
Petaluma, CA, USA

Dawson Church, PhD, is an award-winning author whose best-selling book The Genie in Your Genes has been hailed by reviewers as a breakthrough in our understanding of the link between emotions and genetics. His follow-up title Mind to Matter, reviews the science of peak mental states. Dawson founded the National Institute for Integrative Healthcare to study and implement promising evidence-based psychological and medical techniques. His groundbreaking research has been published in prestigious scientific journals. He is the editor of Energy Psychology: Theory, Research, and Treatment, a peer-reviewed professional journal and a blogger for the Huffington Post. He also shares how to apply the breakthroughs of energy psychology to health and athletic performance through EFT Universe, one of the largest alternative medicine sites on the web.

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10 Days

8.6k students

4.5 stars

13 min / day

Sleep

English

Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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).

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Lesson 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.

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Ask your teacher

This course includes 100 community questions and 11 audio replies from Dawson Church. The community classroom and teacher audio replies are only available via the app.

100

4.5 (275)

Recent Reviews

chris

June 30, 2025

My sleep has been so much better, and uninterrupted, in just a few days. However, I am still waking up not feeling as rested as I would like. I am continuing with the daily Eco meditation And tapping

Anita

March 12, 2025

This is a great course. I was born with brain damage and I've always had trouble sleeping until I took this course. I still have nights when I don't sleep well but I also have nights when I get over an hour of REM sleep which was not happening before I took this course and on those nights I feel like I've slept..

Renee

February 5, 2025

Lots of good little tricks to sleep well, and very informative. Definitely fell asleep to many of these.

Linda

November 18, 2024

Extremely helpful and nudging to look after myself. I will repeat the course to cement the offerings. Thank you.

Marifer

December 1, 2023

Thanks a lot it helps me to much !! I will repeat if I need Thanks thanks thanks

Cynthia

October 14, 2023

I love the gift of this class thank you

Jo

May 24, 2023

Really helpful

Kendra

April 29, 2023

Great!

Chris

March 10, 2023

Duncan’s focus on the science of sleep, was just the thing for my analytical mind. The tapping, and meditations have been extremely helpful.

KB

March 4, 2023

Really great info. Could speak a bit slower though.

Hannah

December 27, 2022

I thought this was a good course and I leaned new things from listening to each lesson. For my style it was not easy to fall asleep to a voice that is energetic and that of a leader of a course giving instruction. I was not lulled to sleep by that voice. Once I was on the verge of falling asleep and felt obliged to listen to one lesson per night and was awakened fully by the recording and not able to sleep. After that, I felt I had to be careful as to when I listened to each lesson. I’m glad I can keep the course and use it creatively to my best advantage because it has a lot of valuable information.

Susie

November 12, 2022

From the second night the quality of my sleep improved. I woke in the night but went back to sleep more quickly and i have had many dreams. I'm sure that the tapping and eco meditation is helping with my sleep and general outlook on life.

Devang

September 13, 2022

Thank you for this

Asher

March 21, 2022

Great course!

Jan

January 22, 2022

This course was very helpful. I especially struggle with getting back to sleep in the middle of the night. It’s so empowering to have these techniques to use and I’ll revisit the lessons often. Thank you!!

Allyson

November 1, 2021

Amazing course for anyone struggling with insomnia!!! I’ve already had a few great nights sleep because of it and know I will be going back to relisten until these lessons are engrained in my brain. I found the ecomeditation and tapping combination extremely effective in boosting my mood and calming my anxiety.

Kavinada

October 31, 2021

It's a very good course 😊 . Thank you 🙏

Maureen

October 23, 2021

Thank you for this course. I still have a long way to go, but it has been very helpful to go back to certain lessons.

Stan

April 24, 2021

Kate

April 10, 2021

Meditations combined with Tapping helped to open up emotional patterns ; I could continue the next day Tapping on emotional concerns and that relieved my anxiety about sleeping at night . Quality of sleep much improved.

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