Effective natural strategies for chronic insomnia
Insomnia Help Canada
Before you get started - system requirements
How to use this course platform
Welcome & who I am
Insomnia begins as a normal response to stress
Vicious cycle of insomnia
What is chronic insomnia?
The 3 Ps of insomnia
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
Sleep drive
Circadian rhythm
Resources - interesting info on circadian rhythm
How to unlearn feeling tired but wired
Summary of the 3 causes of chronic insomnia
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
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
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?
Review & self-assessment: Part 1
Review & self-assessment: Part 2
Review & self-assessment: Part 3
Handout | review and assessment
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