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Falling Asleep Mastery

Part 1. Introduction

Section 1: Introduction (0:12)
Part Introduction - What it is all about (0:30)
Course Overview and First Action Step! (2:05)
Personal Disclaimer
Two Approaches for this Course (1:21)
Supporting Materials for Sleep Mastery (2:39)
Your Partner in 'Crime' (0:47)
Ensuring Insomnia Removal with This Course (6:26)
Kicking it off - Setting Your Goals (1:27)
Determine Your Starting Point (0:49)
Section 2: Sleep Diary (SD) (1:14)
What is SD and Why You need it? (3:41)
SD Structure and Content (5:52)
How to use SD (4:27)
Start Today! (0:21)
Wrap up of Part 1 (1:02)
Resources
Your Feedback Matters

PART 2. Sleep Hygiene

Mini Task (1:15)
Why Associations Matter for Sleep? (9:31)
Introduction to Part 2 (1:04)
Section 1: Sleep Environment (0:42)
Light (2:21)
Darkness (5:03)
Temperature (1:21)
Noise (0:35)
Mattress (2:06)
Alarm Clock (2:36)
Sleep Outfit (0:39)
Items (5:13)
Example of an Association Management in a Bedroom (0:42)
Action Point: Bedroom Rearrangement (1:33)
Section 2: Habits (0:32)
How are Habits Formed? (2:46)
About Habits (2:13)
Action Point: Improving Your Sleep Related Habits (0:38)
Pre-Bedroom Activities (0:54)
Hydration (2:24)
Nightcap (2:12)
Substances - Caffeine (2:48)
Substances - Nicotine (0:29)
Substances - Cannabinoids (1:03)
Lifestyle (3:41)
Additional Considerations about Lifestyle's Influence on Sleep (8:12)
Bedroom activities - Negative Sleep Habit #1 (1:28)
Bedroom activities - Negative Sleep Habit #2 (2:16)
Bedroom activities - Negative Sleep Habit #3 (2:33)
Bedroom activities - Remaining Negative Sleep Habits (0:28)
Sleep Promoting Habits (1:27)
Implementing Changes in Your Life (3:42)
Implementing Changes in Your Life, Part 2 (3:45)
Changing Your Habits (4:14)
Action Point: Change Your Sleep Impairing Habits (1:17)
More About Habit Changing (2:53)
Additional Tips for more Effective Habit Changing (6:34)
Part 2 Wrap up (1:17)
Resources
Your Feedback Matters

PART 3. Falling Asleep

Status Check (2:20)
Action Point: Existing Falling Asleep Method (0:50)
Part 3: Introduction (0:57)
How Insomnia Develops (1:59)
Insomnia Development from another perspective (0:35)
Chronic Insomnia Development Overview (0:56)
Chronic Insomnia Development - Case Example (2:38)
Removing Drivers of Chronic Insomnia - First Method (1:49)
Removing Drivers of Chronic Insomnia - SR, Part 2 (1:29)
Removing Drivers of Insomnia - Second Method (1:17)
Steps to Sleep Method - Phases (1:10)
Physical Part (0:31)
Total Body Relaxation (TBR), Part 1 (6:56)
TBR, Part 2 (0:34)
TBR - Let's Improve the Physical Part (3:25)
TBR Tips (3:18)
TBR - Wrap up (1:28)
Mental Phase (3:09)
Rewrite Your Thoughts (3:43)
What Should You Think About? (2:20)
Structured Steps to Sleep - Additional Tips (2:08)
Ultimate Method - Sleep Countdown (3:54)
Part 3 Wrap up (1:39)
Resources
Your Feedback Matters

PART 4: Conclusions

Progress Review
Action Point (0:44)
What's next (1:40)
Your Progress with Sleep Coach Program (2:16)
In Progress (10:56)
All Done! (0:45)
Sleep Scheduling (8:02)
Sleep Mastery (2:10)
BONUS: Increasing Quality of Life with Sleep (4:22)
BONUS: Introduction to Treating Causes and Preventing Insomnia (1:35)
BONUS: Three Causes of Chronic Insomnia and their Treatment (11:13)
BONUS: Causes, Treatment and Prevention of Acute Insomnia (0:44)
BONUS: Three possible ways to reduce Arousal Levels (from Immediate to Long Term Solutions) (0:32)
BONUS: Relief Valves (9:20)
BONUS: Build Your Natural Stress Resistance (0:21)
BONUS: Improving Reaction toward Life's Impulses (2:20)
BONUS: Summary (0:25)
Final Words of the Sleep Coach Course (1:09)
Resources

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