What you will learn

  • 1

    Sleep Better Now

    • Getting started

    • Key facts about sleep

    • Course outline

    • Moving forward

  • 2

    Sleep Monitoring

    • Look more closely at your sleep patterns

    • Using sleep apps for monitoring your sleep patterns

    • Getting started with sleep monitoring

    • Scoring your sleep monitor

    • Closing remarks

    • Sleep Monitor Form

  • 3

    Sleep Hygiene

    • Introducing the Sleep Attitudes Quiz

    • Sleep Attitudes Quiz

    • Scoring the Sleep Attitudes Quiz

    • 4 Things You Can Do to Sleep Better

    • Chronic Insomnia & Sleep Medication

    • Choose your path

  • 4

    Changing Sleep Behaviours

    • Translating ideas into action

    • What's next?

    • Changing sleep behaviours: First steps

    • Changing sleep behaviours: Steps 3 & 4

    • Changing sleep behaviours: Steps 5 & 6

    • Summary

    • Sleep Behaviour Change Checklist

  • 5

    Adding Relaxation to Your Plan

    • Introduction

    • Practice review: Changes to sleep duration

    • Adding relaxation to the mix

    • Progressive Muscle Relaxation

    • Guided PMR induction - Sitting in chair

    • Guided PMR induction - lying in bed

    • PMR Practice Monitor Form

    • Sleep enhancing visualization

    • Visualization induction - find your place of natural beauty

    • Visualization Practice Monitor Form

    • Closing remarks and practice preparation

  • 6

    Using Thoughts to Change the Way You Sleep

    • Why cognition matters

    • Practice review

    • Putting the day to rest

    • Hints for Problem Journaling

    • How negative thinking fuels insomnia

    • Sleep Defeating Thoughts List

    • Changing negative thoughts

    • Practice preparation

  • 7

    Dealing with Medication

    • Introduction

    • Reasons for using sleep medication

    • Situations where sleep medication is not a good idea

    • Over the counter sleep medication

    • Prescription sleep medications

    • Scheduled dosing

    • Tapering schedules

    • How to use the Taper Record

    • Taper Record

    • Don't just taper