Course Curriculum

  • 1

    Introduction

    • Welcome To The Course

    • An Intro To Cognitive Behavioral Therapy For Insomnia (CBT-i)

    • Your Daily Sleep Diary

    • Download Your Sleep Diary

    • Disclaimer

  • 2

    Week 1 - Understanding Sleep

    • Understanding Sleep Cycles, Sleep Stages & Sleep Quality

    • Sleep Control Mechanisms

    • Understanding Insomnia

    • Sleeping Pills

    • Other Potential Causes Of Sleep Issues

    • Week 1 Summary

  • 3

    Week 2 - Sleep Consolidation & Stimulus Control

    • Sleep Efficiency & Wake Time

    • Sleep Consolidation

    • Ongoing Sleep Scheduling Adjustments

    • Common Sleep Consolidation Training Issues

    • Napping

    • Stimulus Control

    • Start Your Sleep Consolidation Training Now

  • 4

    Week 3 - Cognitive Restructuring and Sleep Medication Reduction

    • Let's Put The C in CBT-i

    • How To Use Cognitive Restructuring

    • Constructive Worrying

    • Sleeping Pill Reduction Strategies

    • Practical Application

  • 5

    Week 4 - Stress & Anxiety

    • Stress & Sleep

    • Progressive Muscle Relaxation

    • Mindfulness Meditation

    • Cognitive Stress Reduction Techniques

    • Breathing Techniques

    • Practical Application

  • 6

    Week 5 - Creating The Ideal Sleep Routine & Environment

    • Winding Down

    • Optimizing Your Sleep Environment

    • Can Camping Cure Insomnia?

    • Caffeine & Alcohol

    • Exercise & Sleep

    • Food & Sleep

  • 7

    Maintenance Going Forward

    • Relapse Prevention

    • Maintaining A Good Sleep Efficiency

    • CBT-i Techniques Summary Sheet

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