Lesson 1
Introduction
Welcome to Session 1! Here, we kickstart our journey by unraveling the mysteries of sleep. Learn why sleep is crucial for your well-being, explore the repercussions of poor sleep quality, discover how this course equips you with strategies to overcome sleep challenges and get a sneak peek into what lies ahead in our comprehensive course overview. Let's embark on this transformative journey towards better sleep!
Music by Piotr Witowski
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Lesson 2
How Is Your Sleep? Assess Your Sleep In This Second Class
In this class we will take a look at how we can self diagnose and determine what is the quality of our sleep compared with the desired basic sleep quantity and efficiency. This will help us know where we are and what we need to improve.
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Lesson 3
Sleep Diary Workshop
In this interactive class, you'll discover the power of tracking your sleep habits through the creation of a personalized sleep diary. You'll learn how to accurately record important sleep-related factors such as bedtime routines, sleep duration, and any disturbances throughout the night. This invaluable tool will serve as a foundation for assessing your sleep quality and identifying areas for improvement as we progress through the course.
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Lesson 4
What Is Sleep Actually?
In this class we will try to answer this question, we will delve into sleep physiology, and neurology. We will talk about different types of sleep and how they rejuvenate us. The ultradian cycle, and the circadian rhythm. Overall we will uncover the intricacies of restorative rest and understand the profound impact on health and well-being.
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Lesson 5
Introduction To Insomnia And Sleep Hygiene
In this engaging session, you'll gain a comprehensive understanding of insomnia – its causes, symptoms, and impact on daily life. Explore effective strategies for managing insomnia through the principles of sleep hygiene, and learn practical tips to create a sleep-friendly environment.
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Lesson 6
Insomnia Continued - Cycles, Routines and Sleep Habits
In this class we will continue our journey learning about sleep hygiene. Discover the importance of establishing a bedtime routine and maintaining healthy sleep habits to promote restorative rest.
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Lesson 7
Stress, Stress Management, Relaxation & Sleep
Explore the intricate relationship between stress and sleep as we delve into how stress can disrupt our sleep patterns and impact overall well-being. Discover evidence-based strategies to effectively manage stress and cultivate a sense of relaxation, allowing you to unwind and prepare for restful sleep. Through guided exercises and practical tips, you'll learn valuable techniques to restore balance and promote a more peaceful mind and body.
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Lesson 8
Progressive Muscle Relaxation Workshop
In this immersive class, you'll explore the powerful technique of PMR, designed to release tension and promote deep relaxation throughout your body. Through guided instruction and hands-on practice, you'll learn how to systematically tense and then release each muscle group, cultivating a profound sense of physical and mental calmness. Whether you're seeking relief from stress, anxiety, or sleep difficulties, PMR offers a simple yet effective tool to help you unwind and find inner peace. Get ready to let go of tension and experience the rejuvenating benefits of relaxation!
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Lesson 9
4-7-8 Breath & Navy Pilots Sleep Technique
In this class we explore two powerful techniques to help you relax and fall asleep more easily. First, you'll learn the 4-7-8 breathing technique, a simple yet effective method to calm the mind and induce relaxation. Then, we'll dive into the Navy pilots technique, used by elite soldiers to quickly drift off to sleep even in high-stress situations.
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Lesson 10
Cognitive Behavioral Therapy For Insomnia 1 - Intro & Cognitive Restructuring
In this enlightening class, you'll delve into the world of Cognitive Behavioral Therapy for Insomnia (CBTI), a highly effective treatment for insomnia. Gain a deep understanding of the underlying principles and techniques used in Cognitive Behavioral Therapy for Insomnia, including sleep restriction, stimulus control, cognitive restructuring, and relaxation training.
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Lesson 11
Cognitive Behavioral Therapy For Insomnia 2 - Sleep Restriction & Consolidation
Lean the sleep restriction and consolidation techniques. Dive into the science behind these powerful strategies, designed to optimize sleep efficiency and improve overall sleep quality. Learn how to implement sleep restriction to match your time in bed with your actual sleep duration, and explore the benefits of consolidating sleep into a more continuous and restorative pattern. Through guided instruction and practical exercises, you'll gain the tools and knowledge to take control of your sleep and achieve lasting improvements in your sleep habits.
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Lesson 12
Sleep And Day To Day Life
This class will introduce you to the optimal amount of sleep we need for overall health and well-being, and discover the unique sleep needs of infants, children, adolescents, and older adults. Explore common sleep issues in each age group and gain practical tips for managing sleep changes associated with aging. And learn other Day to Day sleep issues.
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Lesson 13
Sleep Apnea, Understanding It & Conquering It
In this enlightening class, you'll delve into the intricacies of sleep apnea, learning how to recognize its symptoms, understand its underlying causes, and navigate the diagnostic process. Explore the various treatment options available, from lifestyle modifications to CPAP therapy, and gain practical insights into managing this common sleep disorder.
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Lesson 14
Mindful Slumber: Harnessing Mindfulness To Quiet Repetitive Thoughts & Enhance Sleep
In this transformative class, you'll explore the power of mindfulness in overcoming repetitive thoughts that hinder sleep. Learn practical techniques to calm the mind, cultivate present moment awareness, and break free from the cycle of rumination.
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Lesson 15
Sleep Walking - What It Is & What You Can Do About It
In this class, we'll explore the fascinating phenomenon of sleep walking and learn practical strategies for addressing it. We will study the technique of anticipatory awakenings and conclude with a self-hypnosis session to reprogram your subconscious to keep you still throughout the night and stop sleep walking.
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Lesson 16
Sleep Paralysis - Danger Or Doorway?
In this class, you'll dive into the mysterious phenomenon of sleep paralysis and discover what it is, why it happens, and how to navigate it with confidence. Explore the science behind sleep paralysis and gain insights into its potential causes and triggers. Learn practical strategies and coping mechanisms to alleviate fear and discomfort during episodes, as well as tips for preventing future occurrences.
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Lesson 17
Taming Restless Legs Syndrome & Inquiring Into Biphasic Sleep
In this dynamic class, we'll explore 2 phenomena: Restless legs syndrome (RLS), learning about its symptoms, triggers, and effective treatment options. And we will introduce the concept of biphasic sleep, where you'll explore the advantages of dividing your sleep into two distinct periods and how it can enhance energy, productivity, and overall well-being.
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Lesson 18
Conclusion & Future Pathways To Better Sleep
In this final session, we take a moment to reflect on the progress and successes we've achieved throughout our time together. We celebrate the small victories and milestones, recognizing the positive changes we've made in our sleep habits and overall well-being. We will look at how to overcome resistances and setbacks and look into the future for better sleep nights as you continue to implement what you've learned in this course. Finally I will offer some concluding remarks and tips for your continued work on this aspect of your life. And then I will wish you a good night.
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