Insomnia Cure: Wake Up Refreshed and Energized

Discover Simple Proven Methods to Wake Up Restored and Invigorated to Take-on the Day Without Using Sleep Medication
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  • Lectures 15
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 3/2015 English

Course Description

How would you like to wake up Refreshed, Restored and Energized to start a New Day?

Does this sound like a dream?

It is not.

I show you how I have helped hundreds of people with my proven sleep solutions to cure insomnia.

I am a psychologist and physicians continually refer people to me who want to achieve restorative sleep without medication.

In this course you will receive the same benefits you would receive if you consulted with me in my psychology practice. It would be like we are meeting face to face and I am helping you step by step with practical, proven sleep solutions.

I will bring you the same tools, methods and solutions I teach my insomnia clients.

The course not only takes you through an explanation of how and why these tools and methods work. But goes well beyond just understanding by showing you how to:

  • Determine your own specific sleep patterns
  • Design the program that will work for your particular sleep pattern.
  • Follow a day by day program so that you can stay on track
  • Use handouts and downloadable tools that help you know what to do

This course is formatted in a 3 week "Bootcamp" model. In this highly effective model I provide you with: Day by Day implementation of tools and resources proven to help people reach the goal of restful, restorative sleep.

When you begin to have restful, restorative sleep your life will change.

  • You will finally experience life without fatigue
  • You will be equipped to handle day to day stress with ease
  • Your relationships will improve, because you won't be “grumpy."
  • Your overall quality of life will improve.

Are you ready to take this positive step in your life?

Sign up today.

Your enrollment today is backed by Udemy's 30-Day, No-Questions Asked, Money Back, Guarantee. So you really have nothing to lose by enrolling and you have a whole new world of refreshed, energizing sleep to gain.

What are the requirements?

  • That you are committed to your own health and ready to achieve restful sleep without medication

What am I going to get from this course?

  • Implement your own program to get restorative sleep without sleep medications

Who is the target audience?

  • Anyone who wants to achieve restful, restorative sleep

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.


Section 1: Introduction

in this section we discuss the 3's P's of Sleep Problems and the 3 P's that will help you sleep. You will be given a sleep diary to track your sleep as well as your alertness during the day. Keeping the diary gives us the data we will need for the bootcamp portion of the course

Section 2: A Little Bit of Science

I provide an overview of how sleep happens. These facts are important because understanding the sleep mechanisms helps to design your sleep plan and to understand why some of the changes in sleep habits are important


I review what we have learned already to consolidate the information. Focus is on the homeostatic sleep drive and the circadian rhythm and the role they plays in wakefulness and sleep and sleep debt.

Sleep Chemistry
3 questions

In this module I explain the stages of sleep and what happens when we sleep. We will cover the brain patterns which will help you understand the elements that will become the foundation of your sleep plan.


Although this course is not about sleep disorders I will briefly cover the major sleep disorders and how they affect quality of life

I will help you understand Chronotype and determine whether you are a Lark or Owl

Section 3: The P's of Sleep

I will explain the predisposing factors affecting sleep difficulties and how to manage Anxiety, Stress, Worry to improve sleep.

You will have a handout to use in managing worry and a downloadable relaxation to use as your prepare for sleep.


I will explain the perpetuation factors that continue to disrupt your sleep. We will talk about Dysfunctional Beliefs and I will teach you ways of practicing Stimulus Control in order to improve your sleep. I will introduce you to the concept of "sleep compression" which we will apply in the bootcamp


I will review the elements that maintain your sleep difficulties and I will teach your life style changes and sleep hygiene that will support restorative sleep. You will also begin to design your own routine for sleep.

Section 4: Dreams and Nightmares

In this module we will talk about how dreams and nightmares affect our sleep and I will teach you a way to manage nightmares

Section 5: Pink Noise

In this module I will explain pink noise and the role of pink noise can have in helping your sleep.

Plus I provide you with a downloadable 9 hour session of pink noise
Section 6: Bootcamp

In this module we marshal the 3 P's that become the basis of our plan – Positive, patience, persistence

This is the Sleep Bootcamp

In this module you design your plan to follow, using all the information we covered in the course we will develop a sleep schedule and apply on a daily basis each of the elements you used in the course.

Sleep Compression Schedule
1 page
Week Two - Practice
Week Three - Persevere
Section 7: Let's talk

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Instructor Biography

Ines Roe, Owner Alta Vista Life Coaching

Ines Roe is a psychologist who has helped thousands of people achieve their life goals. In her professional practice, people trust Dr. Roe to help them find answers to the struggles in their lives. She has helped people cope with and heal from anxiety, depression, and trauma.

Dr. Roe has worked as an individual and couple's therapist for over 20 years. She now brings her evidence-based tools and techniques to you by providing ecourses designed to help students identify the obstacles that keep them feeling stuck, so they can address them and eliminate them.

Dr. Roe is founder and owner of Alta Vista Life Coaching which focuses on inspiring people to reach personal greatness. She is a certified Wellness Inventory Coach and an Emotionally Focused Couple's Therapist. She has a weekly blog titled “Midlife Mosaic" dedicated to helping people find balance in their lives.

Dr. Roe has raised two wonderful young women and lives with her husband in Pennsylvania. She is committed to her own health and wellness and is passionate about inspiring others to take excellent care of themselves. She invites you to join her ecourses for self-development or to contact her for one-on-one coaching.

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