Top Sleep Tips: Practical and Life Changing Sleep Advice
3.6 (17 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
81 students enrolled

Top Sleep Tips: Practical and Life Changing Sleep Advice

Insomnia and poor sleep needn't be part of your life. By changing your diet, and routine improved sleep can be yours!
3.6 (17 ratings)
Course Ratings are calculated from individual students’ ratings and a variety of other signals, like age of rating and reliability, to ensure that they reflect course quality fairly and accurately.
81 students enrolled
Last updated 5/2016
English [Auto-generated]
Current price: $41.99 Original price: $59.99 Discount: 30% off
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This course includes
  • 1.5 hours on-demand video
  • 1 downloadable resource
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What you'll learn
  • Wake up every morning refreshed
  • Fall asleep quickly, easily and deeply
  • Perfect their diet to aid healthy sleep
  • Overcome insomnia and difficulties in sleeping
  • Apply practical changes and fixes for great sleep
  • Use meditation and relaxation techniques
  • Understand the different medical and complementary options available
  • Not equipment or skills are required - although lots of new tools, foods, and therapies will be recommended
  • We'll also recommend keeping a sleep journal, so feel free to start that before you take the course too
  • An enthusiasm and willingness to learn and take control of your sleep is essential!

Top Sleep Tips - Practical and Life Changing Sleep Advice

Do you struggle to get to sleep at night, often wake up during your sleep, or feel tired and unrefreshed even after a whole night of sleep? Top Sleep Tips is a practical programme designed to help you take control of your sleep to feel your absolute best every day. If you're finding a lack of quality sleep is affecting your mood, productivity, weight, and happiness, then this course will CHANGE YOUR LIFE. 

This course is absolutely packed full of practical, budget friendly, and tried and tested advice. Overcoming insomnia need not be complicated or expensive, and by following a few simple changes you will see a dramatic improvement in your sleep quality and overall energy levels. It covers everything you could need: from choosing 'sleep friendly' foods, adapting your exercise routine, incorporating mediation and relaxation techniques, choosing between medicinal and complementary treatments, and so so much more. It looks at lots of real life examples and gives practical tools you can use right away to get better results.

Pat Duckworth is an international speaker, and widely published author, who's been teaching Sleep Techniques in workshops and one-on-one to thousands of people over recent years. She specialises in women's health and is a regular guest at the WI and on BBC Cambridgeshire Radio. This course is guaranteed to keep you engaged and amused, and teach you life changing skills for feeling fantastic.

The course overview includes:

  • Discover foods that can dramatically increase your energy levels, and ease of falling to sleep
  • What to do if you wake up in the night
  • How to overcome insomnia
  • Using relaxation and meditation techniques
  • Choosing between medicinal and complementary treatments
  • Revamping your bedroom envrionment to make it soothing and calm
  • How sleep work and why it doesn't always
  • Keeping a sleep journal to track down the source
  • Adapting your diet to help your body ease into sleep
  • And lots lots more!

Start taking control of your sleep patterns say goodbye to stress, fatigue and unhappiness. This course could change your life.... if you let it!

Who this course is for:
  • Anyone who is struggling to get to sleep, wakes up often in the night, suffers from insomnia, or doesn't feel refreshed when they wake up, will find this course hugely helpful
  • Helpful for people wanting to understand more about sleep cycles, benefits and optimisation
  • Not suitable for those who consistantly feel energised and excited when their alarm goes off
Course content
Expand all 27 lectures 01:42:13
+ Welcome
1 lecture 00:40

Welcome to the course! I'm so excited to start helping you get brilliant sleep and feel revitalised in the mornings. This course is going to cover a whole range of practical tips and I'm sure you'll find plenty that work for you. Don't forget to download the workbook attached to this lecture.

Let's get into it...

Preview 00:40
+ Sleep Basics
4 lectures 08:40

In this section we will be looking at the basics of sleep - why it's important for your health and wellbeing, and what can cause insomnia. Once we understand sleep better we can start to unpick the source of any issues, and then the solutions!

Preview 00:14

Sleep can make a huge difference to your health, happiness and wellbeing, so in this video we look at exactly why it's so important. 

Preview 03:03

So what is actually happening when you sleep? There are different types of sleep that your body goes through, and in this lecture we look at all of those.

What is Happening When We Sleep?

Insomnia can be a real source of unhappiness, and difficulty, so in this lecture we want to look at what causes it so that we can then begin to unpick how to cure it.

Casues of Insomnia
+ What is Happening During Sleep
3 lectures 08:30

In this next chapter we are investigating what happens during your sleep. The different cycles your body goes through, and different types of sleep quality.

Preview 00:15

What happens differently in the sleep cycle between good sleep and poor sleep, and why do you feel so drastically different from going to bed just slightly later or less well prepared? Let's find out!

Good Sleep vs Poor Sleep

You might be surprised at how much sleep can not only affect your physical body, but also your emotional health. In this lecture we look at how a lack of sleep, or getting poor sleep, can affect your mood and happiness.

Effect on Mood of Poor Sleep
+ Treatments for Poor Sleep
3 lectures 07:21

In this section we will be starting to look at your options for solving poor sleep or a lack of sleep. Some of these you might use just for travel jet lag, or others might be needed on a more regular basis. We'll cover options ranging from medication to natural complementary therapies.

Preview 00:22

Your first option is medication. Some people this works really well for, and other prefer to try complementary approaches first. We'll give you the names of some common medications you can expect to be offered, and their effectiveness.

Sleep Medication

As an alternative to medicine you may prefer to try some complementary approaches. In this lecture we give a huge selection of natural pills or oils you might like to try. 

Complementary Approaches
+ Practical Tips
7 lectures 28:45

In this chapter we will look at whole host of practical tips to help you improve your sleep quality and quantity. Some, or all of these may work for you, but the most important thing is to give them a try and suss out what's best for your lifestyle and body.

Preview 00:22

Keeping a sleep journal is a really helpful way to diagnose what could be causing your sleep problems. Whether it's diet, coffee, exercise, stress, or something more cumulative, this will highlight all kinds of sources. Give it a try!

Sleep Journal

It's so important that your bedroom is a peaceful haven where you feel relaxed, welcome and soothed. If your room is cluttered, or has too much technology in, you might want to consider a revamp. You'd be amazed how much difference a new lighting source, or paint colour can make!

Bedroom Sleep Haven

Consider very carefully what your routine is like leading up to bedtime. Just as with babies and children, we need a regular and relaxing routine that encourages a smooth transition into sleep and a natural drowsiness. If you often find yourself struggling to get to sleep you might want to look at some the factors in this video.

Bedtime Routine

Making changes to your lifestyle can have a huge affect on your sleep quality and quantity. Whether it's reducing stress or increasing exercise, this lecture will cover a whole host of options and recommendations. 

Lifestyle Changes

It may come as a surprise that diet can massively affect your quality of sleep and ability to fall asleep quickly. In this lecture we'll give you huge list of foods you can try adding into your diet to help with sleep. Why not make yourself an evening snack including as many as possible?

Foods for Better Sleep

A fantastic way to improve your ability to sleep, and quality of your rest is to reduce the amount of stress in your life. Are you doing more than you should, or saying yes to things that should be someone else's job? All of these can contribute to stress induced insomnia, and so in this lecture we'll give tips on taking some of the stress out.

Live a Calmer Life
+ Mind/Body Techniques
6 lectures 40:43

In this section we look at a wide range of mind and body techniques. Everything from CBT to physical relaxation, and meditation, can really help break a cycle of poor sleep. Whether you're suffering from insomnia, can't get to sleep if you wakeup, or are waking in the morning feeling poorly rested, all of these could help. 

Preview 00:25

It's very likely that if you're having trouble sleeping, you can make a big improvement simply by changing your mindset. This is easier said that done, but if you can employ CBT techniques to reform your thinking it could make a massive difference to your sleep routine.

Busting Faulty Thinking

Another technique you could try for getting to sleep smoothly is a mantra. Here's one that works fantastically for me, and involves wishing good things on all those around you. I often don't even finish it as I'm already asleep!

Preview 09:00

Trying out physical relaxation techniques can really help you ease the stresses of the day and fall asleep smoothly and quickly. 

Physical Relaxation

When you wake up in the night, it's important to try and get back to sleep as possible, but this is often easier said than done. In this video we'll give you some practical guidance on things you might be doing wrong at the moment, and options for improving your chances of falling back to sleep next time.

Getting Back to Sleep

Feel free to download this meditation audio to help you get back to sleep and mediate away any difficulties you are having. The mind is a powerful tool and if you can master meditation you could discover some dramatic results. 

DOWNLOADABLE - Sleep Meditation MP3
+ Menopause Sleep Issues
2 lectures 05:21

Menopause often causes issues with sleep due to hormone imbalances, and in this section we'll look at some common complaints, as well as easy fixes. 

Preview 00:24

Night sweats are a very common side effect of menopause and affect a lot of women. In this lecture we give you practical, and easy tips to help ease the difficulty and make your sleep as smooth as possible. 

Night Sweats
+ Wrap Up
1 lecture 02:13

Congratulations on completing the Top Sleep Tips course. I'm so thrilled you've made it this far and I can't wait to hear all about your progress. Now is the time to go and make practical changes to your lifestyle, and please do let us know in the Discussion Forum any feedback or new questions you come across. I'd love to hear from you.

Sleep well!