How to Deliberately Improve Your Sleep (and Insomnia!)

Name: How to Deliberately Improve Your Sleep (and Insomnia!)
Rating: 3.5 (6 reviews)

Teaching you all the knowledge and skills that you need to deliberately improve your sleep over time without medication

Created byDr Damon Ashworth

Last updated 2/2025

English

English [Auto],

What you'll learn

How to figure out why you are having sleep difficulties and better understand your sleep at night and energy levels during the day.
How to know what you can do to overcome your sleep difficulties and improve your sleep. If you have insomnia, you will also learn how to improve it.
How to know what specific strategies are likely to be most helpful for your sleep and how to track and monitor your progress over time.
How to troubleshoot and make adjustments to further improve your sleep, maintain your improvements over time and become "a good sleeper".

Course content

4 sections • 11 lectures • 1h 20m total length

Introduction0:57
Deliberately improve your sleep and address insomnia through personalized strategies built on CBT and clinical experience.

Step One: Find an Expert Who Can Help You5:34
Find an expert to guide your sleep improvement and set your goals. Develop a personalized plan, implement it, assess progress, troubleshoot, and sustain gains with CBT for insomnia.
Step Two: Set Your Intention10:42
Set your intention by choosing specific sleep goals—whether to improve duration, quality, consistency, or mood—then align them with your core values and routines.
Step Three: Figure Out Your Best Sleep Strategies25:24
Learn to tailor sleep strategies by optimizing sleep pressure, aligning with your circadian rhythms, and reducing hyperarousal through techniques like stimulus control, sleep restriction, and cognitive behavioral therapy for insomnia.

Step Four: Develop Your Personalised Plan2:20
Develop a personalized sleep plan by choosing interventions you’ll try, then test stimulus control and sleep restriction for five nights in a row, evaluate progress, and decide when to stop.
Step Five: Do a Baseline Assessment11:40
Learn to establish a sleep baseline using hospital or home sleep studies, wrist actigraphy, wearables, a sleep diary, and key questionnaires like the ISI and Epworth to track sleep quality.
Step Six: Implement Your Personalised Sleep Plan2:26
Implement your personalized sleep plan with stimulus control, a wind-down routine, circadian strategies (morning sunlight, reduced night screens), and constructive worry before bed to boost sleep score, mood, and energy.

Deliberately Better Step Seven: Troubleshooting7:37
Troubleshoot your sleep plan by addressing fear, unhelpful thoughts, and unrealistic expectations, align with your values, and use the transtheoretical model to plan smart steps and track progress.
Deliberately Better Step Eight: Doing a Post-intervention Assessment2:59
Assess post-intervention sleep changes using objective and subjective measures, reflect on adherence, and decide what to continue, with data showing CBT improves insomnia severity over time compared with control.
Deliberately Better Step Nine: Relapse Prevention6:08
Identify triggers, traps, and turning points to prevent sleep relapse, then apply strategies like stimulus control, consistent wake times, bedtime aligned with your body clock, worry management, and value-based targets.
Deliberately Better Step Ten: Self Management Plan and Thanks5:05
Develop a self-management plan to sustain sleep progress by optimizing quality, quantity, regularity, and timing. Implement routines: wind down, morning sunlight, regular exercise, and stimulus control with sleep restriction.

Requirements

An understanding of written and spoken English. Some concepts may use scientific jargon, so it could be important to be well-versed in English.

Description

Deliberately Better Sleep is a ten-step process that will teach you how to improve your sleep and hopefully become a great long-term sleeper who no longer worries about how they are going to sleep at night or how tired they will feel the next day. If you have difficulties falling asleep at the start of the night, or difficulties waking up or remaining awake during the night, or you wake up too early in the morning and don't feel like you are getting enough sleep each night, this course could be for you. It could also be for you if you feel really tired and fatigued during the day, and would love to improve your quality of sleep at night. It will show you how to find a sleep expert, how to set your intention, how to figure out which sleep strategies to try, and how to develop your personalised plan. It will then teach you to conduct a baseline assessment of where you are at initially, how to monitor your progress over time, and how to assess the improvements that you have made across your treatment. Finally, it will help you to troubleshoot if you are stuck, and how to prevent relapse and successfully self-manage your sleep going forward into the future.

Who this course is for:

Anyone with Chronic Insomnia, a Circadian Rhythm Sleep Disorder, or people that are interested in Sleep in general and would like to know how to make it deliberately better.
It could be that you are a health professional and would like to improve your client's or patient's sleep. Or you would like to improve your own. This course will teach you all of the essential steps to improve your sleep.

How to Deliberately Improve Your Sleep (and Insomnia!)

What you'll learn

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Course content

Introduction1 lecture • 1min

The Deliberately Better Initial Steps - One, Two Three3 lectures • 42min

The Deliberately Better Sleep Middle Steps - Four, Five, Six3 lectures • 16min

The Deliberately Better Final Steps - Seven, Eight, Nine, Ten4 lectures • 22min

Requirements

Description

Who this course is for: