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.
About this program
- Welcome to Your Personal Sleep Program
- Status Update
- Insomnia Severity Index
- Introduction to Lesson 1
- Meet AmirOptional
- Amir's Story in BriefOptional
- 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 1Optional
- Body Scan Exercise for Better SleepOptional
- Your Journal: How it all Fits TogetherOptional
- Chat: Amir and Ben
- Summary and PlanningOptional
- Introduction to Lesson 2
- Status Update
- Sleep Physiology Part IPreview
- 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
- Chat: Amir and BenOptional
- Writing Exercise: Your Sleep StoryOptional
- 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
- Create Good Lifestyle Habits for Sleep
- Regular Sleep and Connecting the Bed to Sleep
- My Best Tools for Better Sleep
- Chat: Amir and BenOptional
- Writing Exercise: Lifestyle and SleepOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Introduction to Lesson 4
- Status Update
- Activity Review
- Introduction to Sleep RestrictionOptional
- Sleep Restriction: Creating a Sleep ScheduleOptional
- How to Handle Sleepiness
- Introduction to Stress and Recovery
- Stress Bucket
- Key Points about Stress Bucket
- Stress Bucket and Coping StrategiesOptional
- What is Recovery?
- Key Points about Recovery
- Chat: Amir and Ben
- Writing Exercise: AffirmationOptional
- 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 RestrictionOptional
- The Elastic Band MetaphorOptional
- Key Points About the Elastic Band Metaphor
- Your Elastic Band; Finding the Balance between Effort and RecoveryOptional
- Guided Breathing Exercise 1Optional
- Getting Started with Isometric RelaxationOptional
- Guided Sleep 1Optional
- Creating Bedtime Routines
- Your Evening Routines
- Chat: Amir and BenOptional
- Writing Exercise: Expressive WritingOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson 6
- Status Update
- Activity Review
- Evaluation of Sleep RestrictionOptional
- Why Worry Escalates
- Key Points about Why Worry Escalates
- Inner Dialogue
- Key Points about Inner Dialogue
- Creating Supportive Inner Dialogue
- About Thinking Errors
- Key Points about Thinking Errors
- Different Types of Thinking Errors
- Key Points About Unhelpful Thinking and Sleep Difficulties
- Chat: Amir and BenOptional
- Writing Exercise: A Supportive VoiceOptional
- Summary and Planning
- What Did You Think About this Lesson?Optional
- Welcome to Lesson 7
- Status Update
- Activity Review
- Evaluation of Sleep RestrictionOptional
- Selective Attention
- Key Points about Selective Attention
- Introduction to Mindfulness
- Key Points About Mindfulness
- Notice and Return Meditation 1Optional
- Floating Leaves 1Optional
- Chat: Amir and BenOptional
- Writing Exercise: Stream of ConsciousnessOptional
- 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 RestrictionOptional
- Your Best Sleep Habits
- Review Your Toolkit for Sustainable Sleep
- Keep Working
- Key Points about Keep Working
- Chat: Amir and BenOptional
- Writing Exercise: Sleep Story RevisitedOptional
- What do I do From Here?
- What did You Think About this Program?Optional