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
  • Wellbeing Index
  • Meet Cecilia
    Preview
  • Mapping My Symptoms
  • Mapping Sleep Difficulties
  • Sleep Physiology Part I
    Preview
  • Quiz - Sleep Physiology I
  • Sleep Physiology Part II
  • Quiz - Sleep Physiology II
  • Interference of Sleep Regulation
  • Quiz - Interference of Sleep Regulation
  • 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 1 : Life Story
    Optional
2. Lifestyle and Routines
  • Introduction
  • Wellbeing Index
  • Insomnia Severity Index
  • My Sleep Diary
  • Sleep Hygiene
  • Creating Habits around Sleep
  • Progressive Muscle Relaxation 2
    Optional
  • Body Scan Exercise 2
    Optional
  • Quiz - Lifestyle Factors and Sleep Hygiene
  • Planning the Next Two Weeks
  • Cecilia's Diary 2
    Optional
  • Writing Exercise 2: Lifestyle
    Optional
3. Stress and Recovery I
  • Introduction
  • Wellbeing Index
  • Understanding Stress
  • My Stress Bucket
  • My Sleep Diary
  • What is Restitution?
  • HRV Basics
    Optional
  • Biofeedback and HRV
    Optional
  • HRV Training Guide
    Optional
  • Introduction to HRV Training Applications (nb)
    Optional
  • Progressive Muscle Relaxation 3
    Optional
  • Body Scan Exercise 3
    Optional
  • Cecilia's Diary 3
    Optional
  • Writing Exercise 3: Affirmation
    Optional
4. Stress and Recovery II
  • Introduction
  • Wellbeing Index
  • Insomnia Severity Index
  • My Sleep Diary
  • 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
  • Planning the Next Two Weeks
  • Cecilia's Diary 4
    Optional
  • Writing Exercise 4: A Supportive Voice
    Optional
5. Focus and Mindfulness
  • Introduction
  • Wellbeing Index
  • My Sleep Diary
  • 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 5: Stream of Consciousness
    Optional
6. Evaluation
  • Introduction
  • Wellbeing Index
  • Insomnia Severity Index
  • My Sleep Diary
  • Sleep Physiology Quiz
  • 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
  • Planning the Next Two Weeks
  • Cecilia's Diary 6
    Optional
  • Writing Exercise 6: Expressive Writing
    Optional
7. Sleep Restriction
  • Introduction
  • Wellbeing Index
  • My Sleep Diary
  • 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
8. Follow Up
  • Introduction
  • Wellbeing Index
  • Insomnia Severity Index
  • My Sleep Diary
  • Evaluation of Sleep Restriction
  • Keep Working
  • Finding the Tool to Deal with the Trigger 1
  • HRV Training 6
    Optional
  • Progressive Muscle Relaxation 8
    Optional
  • Three Habits I Want to Strengthen
    Optional
  • Writing Exercise 8: Life Story Revisited
    Optional
  • Cecilia's Diary 8
    Optional
  • What do I do From Here?
    Optional