Stress and Recovery

The ABZzz of Sleep

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About this program
In this program you will learn several CBT-based methods developed to improve sleep. During the program, which consists of eight sessions, you will follow Cecilia on her journey towards a better sleep. Each lesson includes short educational videos, interactive activities and auditive exercises, developed to help you understand, practice and implement each new subject in your daily life.

Several surveys show that sleep disturbance is an increasingly common problem in our society. We all experience periods with poor sleep. Despite the fact that there are endless situational triggers that lead to sleep problems, there are common mechanisms that is important to learn in order to maintain good sleep. Most types of sleep disturbances - despite severity, can be treated with CBT-based methods which help you identify the situations that lead to difficulties with sleep. Through a combination of CBT-techniques, relaxation exercises and behavioural changes you may be be able to restore your sleep.

Sleep difficulties tend to lead to a vicious circle -  worries over poor sleep and lack of recovery makes it harder and harder to relax and fall asleep. This program will give you the tools you need to break that circle. 
1. Understanding Sleep
  • Welcome to Your Personal Sleep Program
  • Status Update
  • Meet Cecilia
    Preview
  • Mapping My Symptoms
  • Mapping Sleep Difficulties
  • Sleep Physiology Part I
    Preview
  • Knowledge check - Sleep Physiology I
    Optional
  • Sleep Physiology Part II
  • Knowledge check - Sleep Physiology II
    Optional
  • Interference of Sleep Regulation
  • Knowledge check - Interference of Sleep Regulation
    Optional
  • How to Complete Your Sleep Diary
  • My Sleep Diary
  • Why Learn Relaxation Exercises?
  • Progressive Muscle Relaxation for Sleep 1
    Optional
  • Body Scan Exercise 1
    Optional
  • Cecilia's Diary 1
    Optional
  • Writing Exercise: Life Story (Sleep)
    Optional
  • What Did You Think About this Lesson?
    Optional
2. Lifestyle and Routines
  • Focus for the Lesson: Lifestyle and Routines
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Sleep Diary Check-up
  • Sleep Hygiene
  • Creating Habits around Sleep
  • Knowledge check - Lifestyle Factors and Sleep Hygiene
    Optional
  • Planning the Next Two Weeks
  • Cecilia's Diary 2
    Optional
  • Writing Exercise: Lifestyle
    Optional
  • What Did You Think About this Lesson?
    Optional
3. Stress and Recovery I
  • Focus for the Lesson: Stress and Recovery I
  • Status Update
  • Activity Review
  • Sleep Diary Check-up
  • Understanding Stress
  • My Stress Bucket
  • What is Restitution?
  • HRV Basics
    Optional
  • Biofeedback and HRV
    Optional
  • HRV Training Guide
    Optional
  • Introduction to HRV Training Applications (nb)
    Optional
  • Cecilia's Diary 3
    Optional
  • Writing Exercise 3: Affirmation
    Optional
  • What Did You Think About this Lesson?
    Optional
4. Stress and Recovery II
  • Focus for the Lesson: Stress and Recovery II
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Sleep Diary Check-up
  • Why Worry Escalates
    Optional
  • Inner Dialogue
  • Inner Dialogue When Trying to Sleep
  • Unhelpful Thinking Related to Sleep Difficulties
  • Creating Supportive Inner Dialogue
  • HRV Training 2
    Optional
  • Progressive Muscle Relaxation 4
    Optional
  • Cecilia's Diary 4
    Optional
  • Writing Exercise 4: A Supportive Voice
    Optional
  • Planning the Next Two Weeks
  • What Did You Think About this Lesson?
    Optional
5. Focus and Mindfulness
  • Focus for the Lesson: Focus and Mindfulness
  • Status Update
  • Activity Review
  • Sleep Diary Check-up
  • Selective Attention
  • Body Scan Exercise 4
    Optional
  • Introduction to Mindfulness
  • Notice and Return Meditation 1
    Optional
  • HRV Training 3
    Optional
  • Progressive Muscle Relaxation 5
    Optional
  • Cecilia's Diary 5
    Optional
  • Writing Exercise: Stream of Consciousness
    Optional
  • What Did You Think About this Lesson?
    Optional
6. Evaluation
  • Focus for the Lesson: Evaluation
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Sleep Diary Check-up
  • Knowledge check - Sleep Physiology
    Optional
  • Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Introduction to Sleep Restriction
  • Floating Leaves 1
    Optional
  • HRV Training 4
    Optional
  • Progressive Muscle Relaxation 6
    Optional
  • Cecilia's Diary 6
    Optional
  • Writing Exercise 6: Expressive Writing
    Optional
  • Planning the Next Two Weeks
  • What Did You Think About this Lesson?
    Optional
7. Sleep Restriction
  • Focus for the Lesson: Sleep Restriction
  • Status Update
  • Activity Review
  • Sleep Diary Check-up
  • Sleep Restriction - Sleep Schedule
  • How to Handle Sleepiness
  • HRV Training 5
    Optional
  • Progressive Muscle Relaxation 7
    Optional
  • Notice and Return Meditation 2
    Optional
  • Cecilia's Diary 7
    Optional
  • Writing Exercise 7: Finding the Positive
    Optional
  • What Did You Think About this Lesson?
    Optional
8. Follow Up
  • Focus for the Lesson: Follow-up
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Sleep Diary Check-up
  • Evaluation of Sleep Restriction
  • Keep Working
  • Review your toolkit for sustainable good sleep
  • HRV Training 6
    Optional
  • Progressive Muscle Relaxation 8
    Optional
  • Three Sleep Habits I Want to Strengthen
  • Cecilia's Diary 8
    Optional
  • Writing Exercise 8: Life Story Revisited
    Optional
  • What do I do From Here?
    Optional