Master Your Sleep
4.6 (9 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
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Master Your Sleep

Learn why you don't sleep and exactly what to do about it.
4.6 (9 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
669 students enrolled
Last updated 2/2014
English
Price: $40
30-Day Money-Back Guarantee
Includes:
  • 7 hours on-demand video
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
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What Will I Learn?
By the end of the course you will have a better understanding of why YOU don’t sleep well
Then you will have tools to help correct your sleeping problem
You will also be equipped with reliable information about a variety of medications so that you can make informed decisions about your treatment with your doctor
You will have a mechanism by which to unwind and relax at any time you wish – just replay the audio or video
View Curriculum
Requirements
  • An interest in learning about your sleep and how to sleep better
Description

Sleep disorders plague a frightening percentage of the population, and many people who have problems sleeping simply learn to live with their affliction. But at what cost? Sleep disorders can affect all aspects of life, from school and work to personal relationships to mental health. There’s a myriad of approaches to improving your sleep and no quick fix for all sufferers.

Master Your Sleep is for those who are looking for answers. Dr. Tracey Marks explains how and why we sleep and delves into the many types and potential causes of sleep disruption. Master Your Sleep will help you understand your sleep patterns and provide an extremely thorough exploration of potential treatments, from herbal and prescription medications to a variety of therapies.

Master Your Sleep is based on her award-winning book by the same title and will be an invaluable resource for you use again and again.

You will not only be taught about sleeping problems and how to solve them, but you will walk away with tools such as

  • Sleep charts
  • Onscreen meditations
  • Relaxation audio files
  • Technique summaries

You can use these at any time to help you relax and improve your health.

Have you even wondered how cognitive therapy really works? In this course, Dr. Marks will step you through it so you can use this research-proven method on your own for sleeping troubles or any kind of worries.

The course is made up of 80 lectures with handouts and audio downloads.

In this course you will learn:

  • What happens if you don’t sleep
  • Why you don’t sleep
  • Things you can do about your sleep
  • Medications
  • Herbals and other natural remedies
  • Behavior therapies
  • Cognitive therapy
  • Chronotherapy
  • Light therapy
  • There is even a section on behavioral interventions to get your kids to sleep.
Who is the target audience?
  • Anyone who wants to sleep better
  • Anyone who wants to learn how to relax and destress
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Curriculum For This Course
Expand All 81 Lectures Collapse All 81 Lectures 07:09:26
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Course Overview
2 Lectures 05:44
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Facts About Sleep
5 Lectures 36:57

This lecture discusses how much sleep is needed for each age group.

How Much Sleep is Required?
04:36

You will learn about the different stages of sleep and what happens in your brain during these stages. Losing sleep from a certain stage can have different effects on your next day functioning.

Sleep Architecture
08:10

You will learn the significance of dreaming and how you mind forms dreams.

Dreaming
12:15

You will learn how your body clock affects your sleep.

The Circadian Cycle
08:00

You will learn what sleep inertia is and how to manage it.

Preview 03:56
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What Happens if You Don't Sleep?
3 Lectures 15:46

Health Problems
06:58

Work-related Accidents
02:59
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Why Can't You Sleep?
9 Lectures 57:55

In this lecture we discuss the different sleep problems that arise from abnormalities in your body clock.

Body Clock Disorders
04:21

Sleep apnea has serious consequences and should not be treated with sleeping pills alone. In this lecture we discuss signs and symptoms of sleep apnea. We also discuss some of the unlikely causes of sleep apnea that can be present in people who are young and not overweight. We also discuss the standard treatment - continuous positive airway pressure (CPAP) and alternatives to CPAP.

Breathing Disorders
09:43

In this lecture we discuss the signs and symptoms of Narcolepsy. We discuss the difference between a polysomnogram and sleep latency test and what these tests show in people who have Narcolepsy. We also discuss medication treatments and behavioral interventions for narcolepsy.

Narcolepsy
06:07

In this lecture you will learn the difference between Restless Leg Syndrome (RLS) and Periodic Limb Movement Disorder. We discuss various things you can do to help or decrease your RLS.

Movement Disorders
04:00

In this lecture we will discuss how and why alcohol interferes with your sleep. We will also discuss what medication can cause insomnia as a side effect.

Preview 04:43

In this lecture you will learn how caffeine works in your brain to stimulate you and how people metabolize caffeine. We will also look at the caffeine concentration in foods. You will learn when to consume caffeine to prevent it from interfering with your sleep.

Caffeine
08:56

Aging
04:55

Lifestyle Interference
10:08

Medical Problems (such as pain disorders)
05:02
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Things You Can Take - Prescription Medication
21 Lectures 01:21:22

Medication Basics
04:21

Ambien
13:44

Intermezzo
04:54

Lunesta
02:49

Trazadone
05:23

Sonata
02:43

Paxil
02:59

Halcion
01:56

Restoril
02:34

Prosom
02:03

Silenor
05:21

Tricyclic Antidepressants (Elavil and Doxepin)
03:06

Remeron
03:13

Rozerem
04:39

Clonidine
02:12


Benzodiazepine
06:00

Suvorexant and the new class
02:48

Tasimelteon
02:00

Prazosin
02:00
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Things You Can Take - Natural Remedies
9 Lectures 33:33
Melatonin
05:00


Kava
02:30

Chamomile
02:19

GABA
02:19

Valerian Root
03:44

L-Theanine
01:08

Antihistamines (Tylenol PM, etc.)
05:40

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Things You Can Do - Sleep Hygeine
5 Lectures 39:58

In this lecture we will discuss what you should do to prepare for bed. The first step is having a consistent bedtime. We will then walk through a case example and examine an ideal pre-bedtime routine.

The Bedtime Routine
13:50

In this lecture you will learn the ideal sleeping temperature for your room. You will also learn how light affects your sleep and how to use light blocking glasses when using electronics before bedtime.

Light and Temperature
06:21

In this lecture you will learn how and why sounds can interfere with sleep. You will also learn how you can use certain sounds to your advantage to help you sleep. You will also learn how fluid interferes with your sleep and when to restrict your intake.

Sound and Fluids
08:08

In this lecture you will learn how and why exercise can either hurt or help your sleep depending on when you do it. You will also learn the difference between naps that hurt your sleep and power naps that can improve your mental alertness.

Exercise and Naps
06:38

In this lecture we will summarize sleep hygiene principles and organize them by what you need to do hours before bedtime. You will get a "cheat sheet" download graphic presentation of this countdown summary.

Preview 05:01
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More Behavior Therapies
5 Lectures 30:05

You will learn why you need a sleep diary and how to use it.

How to Use a Sleep Diary
02:09

In this lecture you will learn how to implement Stimulus Control as a behavioral therapy to help you fall asleep.

Stimulus Control
12:51

In this lecture you will learn how to implement sleep restriction to help you stay asleep through the night without waking.

Sleep Restriction
05:37

In this lecture you will learn the technique of paradoxical intention to help you fall asleep.

Paradoxical Intention
05:25

In this lecture you will learn how to use scheduled sleep times to adjust when you fall asleep.

Chronotherapy
04:03
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Relaxation Therapy
9 Lectures 40:49

In this lecture you will have mindfulness meditation defined. You will also learn about different ways to achieved mindfulness. We will also discuss the psychological and physiological benefits of meditation.

What is Mindfulness Meditation?
04:52

In this lecture you will learn what the normal respiratory rate is for adults and how to lower your resting rate for relaxation. You will also learn the proper way to measure your breathing. You will learn the difference between deep breathing and thoracic breathing.

How to Use Breathing to Relax
07:37

This is a guided thoracic breathing exercise. This is designed for you to be able to watch and breathe without having to keep track of the time.

Guided Thoracic Breathing Exercise
01:57

This is a guided deep breathing exercise with cycle of 3 seconds. This is designed for you to be able to watch and breathe without having to keep track of the time.

Guided Deep Breathing 3 sec version
03:00

This is a guided deep breathing exercise with cycle of 5 seconds. This is designed for you to be able to watch and breathe without having to keep track of the time.

Guided Deep Breathing 5 sec version
03:00

In this lecture you will learn how to do a guided visualization meditation. You will get a an audio download of a guided meditation to practice on your own.

Guided Visualization
02:42

In this lecture you will learn the benefits of progressive muscle relaxation and how to do it. You will get a guided audio for download to listen and practice the meditation on your own.

Preview 03:50

In this lecture you will learn about binaural beats or brainwave entrainment and how it promotes relaxation. You will also get a download of some binaural beats audios to use to help you relax.

Music Therapy
07:30

In this lecture you will learn about the common essential oils used for relaxation and how to use them.

Aromatherapy
06:21
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Bright Light Therapy
3 Lectures 22:05

In this lecture you will learn how to use a light box and light blocking glasses to change when you sleep.

How Light Therapy Works
08:51

In this lecture you will learn how to use light therapy to overcome jet lag within a day or two.

Jet Lag
07:19

In this lecture you will learn how to use light therapy to effectively shift your sleep time when working shifts. You can also use light therapy to increase your alertness when starting a night shift.

Shift Workers
05:55
4 More Sections
About the Instructor
Dr. Tracey Marks
4.6 Average rating
9 Reviews
669 Students
1 Course
Psychiatrist; Psychotherapist; Author, 'Master Your Sleep

Tracey Marks, M.D., is an Atlanta psychiatrist and psychotherapist, specializing in the interplay between mind and body, and how it shapes our quality of life.

Dr. Marks has worked with numerous professional men and women who struggle to find balance between life and work. Underneath burnout, depression and stress, she often finds sleep problems at the root of her patients’ problems. She wrote Master Your Sleep: Proven Methods Simplified (February 2011, Bascom Hill Publishing Group) to help them understand – and conquer – their sleep patterns. She provides a thorough exploration of potential treatments, from herbal and prescription medications to a variety of therapies, explaining the potential risks and benefits related to all treatment methodologies.

Dr. Marks obtained her undergraduate degree from Duke University and her medical degree from the University of Florida. She completed her residency training at The New York Presbyterian Hospital, Cornell Medical Center. In her last year of training, she served as Chief Resident, a position reserved for outstanding resident doctors possessing superb clinical skills and great leadership potential.

Since 2001, Dr. Marks has been working as a psychiatrist and psychotherapist in private practice in Atlanta. Dr. Marks has sub-specialty training in Forensic Psychiatry. She is board certified in both General Adult Psychiatry and Forensic Psychiatry and is a frequent forensic contributor on HLN and CNN.

Dr. Marks also features videos and articles on stress, depression, sleep problems, and other life balance issues on her blog at MarksPsychiatry.com. She is also a health and lifestyle contributor to the Huffington Post.