Stress and Recovery

The ABZzz of Sleep

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About this program
We all sleep poorly from time to time, but persistent sleep problems can impair you everyday ability to function. Most types of sleep problems - regardless of severity - can be treated with cognitive behavioural therapy. In this program you will learn several tools designed to improve your sleep. With the help of a range of tools including relaxation exercises and sleep schedules, you can overcome your trouble with sleep and get back to a normal, healthy lifestyle.






  • Welcome to Your Personal Sleep Program
  • Status Update
  • Insomnia Severity Index
  • Introduction to Lesson 1
  • Meet Cecilia
    OptionalPreview
  • Key Points about Cecilia's Story
    Optional
  • What is CBT?
  • Key Points about What is CBT?
  • Observation Model
  • Key Points about Observation Model
  • Mapping My Symptoms
  • Mapping Sleep Difficulties with the Observation Model
  • Why Learn Relaxation Exercises?
  • Progressive Muscle Relaxation for Sleep 1
    Optional
  • Body Scan Exercise for Better Sleep
    Optional
  • Your Journal: How it all Fits Together
    Optional
  • Summary and Planning
  • What Did you Think About this Lesson?
    Optional
  • Introduction to Lesson 2
  • Status Update
  • Sleep Physiology Part I
    Preview
  • Key Points about Sleep Physiology I
  • Sleep Physiology Part II
  • Key Points about Sleep Physiology II
  • Interference of Sleep Regulation
  • Key Points about Interference of Sleep Regulation
  • How to Complete Your Sleep Diary
  • Cecilia's Diary
    Optional
  • Writing Exercise: Your Sleep Story
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson 3
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Sleep Diary Check-up
  • Sleep Hygiene
  • Key Points about Sleep Hygiene
  • Creating Habits around Sleep
  • Key Points About Creating Habits
  • Regular Sleep and Connecting the Bed to Sleep
  • Cecilia's Diary
    Optional
  • Writing Exercise: Lifestyle and Sleep
    Optional
  • My Best Tools for Better Sleep
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Introduction to Lesson 4
  • Status Update
  • Activity Review
  • Introduction to Sleep Restriction
    Optional
  • Sleep Restriction: Creating a Sleep Schedule
    Optional
  • How to Handle Sleepiness
    Preview
  • Introduction to Stress and Recovery
  • Stress Bucket
    Optional
  • Key Points about Stress Bucket
    Optional
  • Stress Bucket and Coping Strategies
    Optional
  • What is Recovery?
    Optional
  • Key Points about Recovery
    Optional
  • The Elastic Band Metaphor
    Optional
  • Key Points About the Elastic Band Metaphor
    Optional
  • Your Elastic Band: Finding the Balance between Effort and Recovery
    Optional
  • Cecilia's Diary
    Optional
  • Writing Exercise: Affirmation
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson 5
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Evaluation of Sleep Restriction
    Optional
  • Introduction to HRV
  • Biofeedback and HRV
  • Key Points about Biofeedback and HRV
  • HRV Training Guide
  • Key Points about HRV Training
  • Introduction to HRV Training Applications
  • HRV Training 1
  • Bedtime Routines
  • Cecilia's Diary
    Optional
  • Writing Exercise: Expressive Writing
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson 6
  • Status Update
  • Activity Review
  • Evaluation of Sleep Restriction
    Optional
  • Why Worry Escalates
  • Key Points about Why Worry Escalates
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • About Thinking Errors
  • Key Points about Thinking Errors
  • Different Types of Thinking Errors
  • Key Points About Unhelpful Thinking and Sleep Difficulties
    Preview
  • Creating Supportive Inner Dialogue
  • Cecilia's Diary
    Optional
  • Writing Exercise: A Supportive Voice
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to Lesson 7
  • Status Update
  • Activity Review
  • Evaluation of Sleep Restriction
    Optional
  • Selective Attention
  • Key Points about Selective Attention
  • Introduction to Mindfulness
  • Key Points About Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Floating Leaves 1
    Optional
  • Cecilia's Diary
    Optional
  • Writing Exercise: Stream of Consciousness
    Optional
  • Summary and Planning
  • What Did You Think About this Lesson?
    Optional
  • Welcome to the Last Lesson
  • Status Update
  • Insomnia Severity Index
  • Activity Review
  • Evaluation of Sleep Restriction
    Optional
  • Your Best Sleep Habits
  • Keep Working
  • Key Points about Keep Working
  • My Best Tools for Good Sleep
  • Cecilia's Diary 8
    Optional
  • Writing Exercise: Sleep Story Revisited
    Optional
  • What do I do From Here?
  • What did You Think About this Program?
    Optional