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
  • Meet Cecilia
    Preview
  • Key Takeaways from Cecilia's Story
    Optional
  • Mapping My Symptoms
  • Mapping Sleep Difficulties
  • Sleep Physiology Part I
    Preview
  • Key Points about Sleep Physiology I
  • Knowledge check - Sleep Physiology I
    Optional
  • Sleep Physiology Part II
  • Key Points about Sleep Physiology II
  • Knowledge check - Sleep Physiology II
    Optional
  • Interference of Sleep Regulation
  • Key Points about 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: Your Sleep Story
    Optional
  • Lesson Summary 1
  • Building Your Toolkit
  • Introduction to Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Lifestyle and Routines
  • Status Update
  • Insomnia Severity Index
  • Activity Review 1
  • Sleep Diary Check-up
  • Sleep Hygiene
  • Key Points about Sleep Hygiene
  • Creating Habits around Sleep
  • Key Points About Creating Habits
  • What about your Lifestyle Factors and Sleep Hygiene?
    Optional
  • Planning for Your New Habits
  • Cecilia's Diary 2
    Optional
  • Writing Exercise: Lifestyle and Sleep
    Optional
  • Lesson Summary 2
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Stress and Recovery I
  • Status Update
  • Activity Review 2
  • Sleep Diary Check-up
  • Introduction to Stress and Recovery
  • Understanding Stress
  • Key Points from Understanding Stress
  • Knowledge Check: Understanding Stress
  • My Stress Bucket
  • What is Recovery?
  • Key Points about Recovery
  • The Elastic Band Metaphor
  • Key Points About the Elastic Band Metaphor
  • Your Elastic Band; Finding the Balance between Effort and Recovery
  • Introduction to HRV
    Optional
  • Biofeedback and HRV
    Optional
  • Key Points about Biofeedback and HRV
  • HRV Training Guide
    Optional
  • Key Points about HRV Training
  • Knowledge Check: HRV Training
  • Introduction to HRV Training Applications
    Optional
  • HRV Training 1
  • Cecilia's Diary 3
    Optional
  • Writing Exercise: Affirmation
    Optional
  • Lesson Summary 3
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Stress and Recovery II
  • Status Update
  • Insomnia Severity Index
  • Activity Review 3
  • New Habits Check-up
  • Sleep Diary Check-up
  • Why Worry Escalates
    Optional
  • Key Points about Why Worry Escalates
  • Knowledge Check: Why Worry Escalates
  • Inner Dialogue
  • Key Points about Inner Dialogue
  • Knowledge Check: Inner Dialogue
  • Inner Dialogue When Trying to Sleep
  • Unhelpful Thinking Related to Sleep Difficulties
  • Creating Supportive Inner Dialogue
  • Cecilia's Diary 4
    Optional
  • Writing Exercise: A Supportive Voice
    Optional
  • Lesson 4 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Focus and Mindfulness
  • Status Update
  • Activity Review 4
  • Sleep Diary Check-up
  • Selective Attention
  • Key Points about Selective Attention
  • Knowledge Check: Selective Attention
  • Introduction to Mindfulness
  • Key Points About Mindfulness
  • Knowledge Check: Mindfulness
  • Notice and Return Meditation 1
    Optional
  • Floating Leaves 1
    Optional
  • Cecilia's Diary 5
    Optional
  • Writing Exercise: Stream of Consciousness
    Optional
  • Lesson 5 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Evaluation
  • Status Update
  • Insomnia Severity Index
  • Activity Review 5
  • Sleep Diary Check-up
  • New Habits Check-up
  • Knowledge check - Sleep Physiology
    Optional
  • Coping Strategies
  • Key Points about Coping Strategies
  • Knowledge Check: Coping Strategies
  • Mapping Helpful and Unhelpful Coping Strategies
  • Introduction to Sleep Restriction
  • Cecilia's Diary 6
    Optional
  • Writing Exercise: Expressive Writing
    Optional
  • Lesson 6 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Sleep Restriction
  • Status Update
  • Activity Review 6
  • Sleep Diary Check-up
  • Sleep Restriction; Creating a Sleep Schedule
  • How to Handle Sleepiness
  • Cecilia's Diary 7
    Optional
  • Writing Exercise: Finding the Positive
    Optional
  • Lesson 7 Summary
  • Scheduling Your Practice Time
  • What Did You Think About this Lesson?
    Optional
  • Focus for the Lesson: Follow-up
  • Status Update
  • Insomnia Severity Index
  • Activity Review 7
  • Sleep Diary Check-up
  • Your Best Sleep Habits
  • Evaluation of Sleep Restriction
  • Keep Working
  • Key Points about Keep Working
  • Revisiting the Stress Bucket
  • Review Your Elastic Band Balance
  • My Best Tools for Good Sleep
  • Cecilia's Diary 8
    Optional
  • Writing Exercise: Sleep Story Revisited
    Optional
  • Program Summary Sleep
  • What do I do From Here?
    Optional