Course content

  1. 01

    • Before you get started - system requirements

    • How to use this course platform
  2. 02

    • Welcome & who I am

    • Insomnia begins as a normal response to stress

    • Vicious cycle of insomnia
  3. 03

    • What is chronic insomnia?

    • The 3 Ps of insomnia
  4. 04

    • Let's get started: Part 1 - reflection & motivation

    • Let's get started: Part 2 - sleep diary instructions

    • Let's get started: Part 3 - sleep tips

    • Downloads | sleep diary (excel & printable PDF)

    • Handout | sleep hygiene tips

    • Handout | reflection & motivation exercise

    • How can alcohol can be relaxing, yet so disruptive to sleep?

    • Hot weather may be causing you sleepless nights
  5. 05

    • Sleep drive

    • Circadian rhythm

    • Resources - interesting info on circadian rhythm
  6. 06

    • How to unlearn feeling tired but wired

    • Summary of the 3 causes of chronic insomnia
  7. 07

    • Step 1: ability versus opportunity to sleep

    • Step 2 & 3: new time in bed window

    • Step 4: bedtime

    • Steps 5 to 9: what to do when you can't sleep

    • Step 10: almost there - BUFFER ZONE!

    • Adjusting sleep opportunity

    • Handout | 10 steps to better sleep

    • Handout | buffer zone

    • Handout | early morning awakening activities

    • Handout | things to do when awake in the night

    • Resources - Blue light blocking products
  8. 08

    • Fatigue management strategies: Part 1 - surviving the bad days

    • Fatigue management strategies: Part 2 - how to avoid evening dozing

    • Handout | fatigue management strategies

    • How caffeine acts as a stimulant
  9. 09

    • Sleep-related anxiety: Part 1 - the secret sauce

    • Sleep-related anxiety: Part 2 - anxiety exposure

    • Sleep-related anxiety: Part 3 - benefits of a poor night's sleep

    • Handout | Exercise: benefits of a poor night of sleep

    • Cognitive exercise | managing sleep-sabotaging thoughts

    • Worksheet | cognitive exercise: managing sleep-sabotaging thoughts

    • Handout | Why Relaxation Strategies for Insomnia can Backfire

    • Is your overactive brain keeping you awake at night?
  10. 10

    • Review & self-assessment: Part 1

    • Review & self-assessment: Part 2

    • Review & self-assessment: Part 3

    • Handout | review and assessment

  11. 11

    • Summary: Part 1 - keep your eye on the prize

    • Summary: Part 2 - example of success

    • Summary: Part 3 - best of luck and sweet dreams!

    • Exercise | staying on track in the future: reflection & reminder