Part 1. Introduction
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Section 1: Introduction (0:12)
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Part Introduction - What it is all about (0:30)
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Course Overview and First Action Step! (2:05)
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Personal Disclaimer
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Two Approaches for this Course (1:21)
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Supporting Materials for Sleep Mastery (2:39)
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Your Partner in 'Crime' (0:47)
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Ensuring Insomnia Removal with This Course (6:26)
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Kicking it off - Setting Your Goals (1:27)
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Determine Your Starting Point (0:49)
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Section 2: Sleep Diary (SD) (1:14)
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What is SD and Why You need it? (3:41)
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SD Structure and Content (5:52)
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How to use SD (4:27)
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Start Today! (0:21)
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Wrap up of Part 1 (1:02)
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Resources
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Your Feedback Matters
PART 2. Sleep Hygiene
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Mini Task (1:15)
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Why Associations Matter for Sleep? (9:31)
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Introduction to Part 2 (1:04)
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Section 1: Sleep Environment (0:42)
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Light (2:21)
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Darkness (5:03)
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Temperature (1:21)
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Noise (0:35)
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Mattress (2:06)
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Alarm Clock (2:36)
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Sleep Outfit (0:39)
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Items (5:13)
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Example of an Association Management in a Bedroom (0:42)
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Action Point: Bedroom Rearrangement (1:33)
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Section 2: Habits (0:32)
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How are Habits Formed? (2:46)
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About Habits (2:13)
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Action Point: Improving Your Sleep Related Habits (0:38)
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Pre-Bedroom Activities (0:54)
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Hydration (2:24)
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Nightcap (2:12)
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Substances - Caffeine (2:48)
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Substances - Nicotine (0:29)
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Substances - Cannabinoids (1:03)
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Lifestyle (3:41)
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Additional Considerations about Lifestyle's Influence on Sleep (8:12)
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Bedroom activities - Negative Sleep Habit #1 (1:28)
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Bedroom activities - Negative Sleep Habit #2 (2:16)
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Bedroom activities - Negative Sleep Habit #3 (2:33)
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Bedroom activities - Remaining Negative Sleep Habits (0:28)
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Sleep Promoting Habits (1:27)
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Implementing Changes in Your Life (3:42)
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Implementing Changes in Your Life, Part 2 (3:45)
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Changing Your Habits (4:14)
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Action Point: Change Your Sleep Impairing Habits (1:17)
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More About Habit Changing (2:53)
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Additional Tips for more Effective Habit Changing (6:34)
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Part 2 Wrap up (1:17)
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Resources
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Your Feedback Matters
PART 3. Falling Asleep
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Status Check (2:20)
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Action Point: Existing Falling Asleep Method (0:50)
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Part 3: Introduction (0:57)
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How Insomnia Develops (1:59)
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Insomnia Development from another perspective (0:35)
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Chronic Insomnia Development Overview (0:56)
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Chronic Insomnia Development - Case Example (2:38)
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Removing Drivers of Chronic Insomnia - First Method (1:49)
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Removing Drivers of Chronic Insomnia - SR, Part 2 (1:29)
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Removing Drivers of Insomnia - Second Method (1:17)
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Steps to Sleep Method - Phases (1:10)
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Physical Part (0:31)
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Total Body Relaxation (TBR), Part 1 (6:56)
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TBR, Part 2 (0:34)
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TBR - Let's Improve the Physical Part (3:25)
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TBR Tips (3:18)
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TBR - Wrap up (1:28)
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Mental Phase (3:09)
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Rewrite Your Thoughts (3:43)
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What Should You Think About? (2:20)
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Structured Steps to Sleep - Additional Tips (2:08)
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Ultimate Method - Sleep Countdown (3:54)
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Part 3 Wrap up (1:39)
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Resources
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Your Feedback Matters
PART 4: Conclusions
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Progress Review
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Action Point (0:44)
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What's next (1:40)
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Your Progress with Sleep Coach Program (2:16)
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In Progress (10:56)
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All Done! (0:45)
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Sleep Scheduling (8:02)
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Sleep Mastery (2:10)
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BONUS: Increasing Quality of Life with Sleep (4:22)
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BONUS: Introduction to Treating Causes and Preventing Insomnia (1:35)
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BONUS: Three Causes of Chronic Insomnia and their Treatment (11:13)
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BONUS: Causes, Treatment and Prevention of Acute Insomnia (0:44)
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BONUS: Three possible ways to reduce Arousal Levels (from Immediate to Long Term Solutions) (0:32)
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BONUS: Relief Valves (9:20)
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BONUS: Build Your Natural Stress Resistance (0:21)
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BONUS: Improving Reaction toward Life's Impulses (2:20)
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BONUS: Summary (0:25)
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Final Words of the Sleep Coach Course (1:09)
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Resources
