Master Your Sleep

Learn why you don't sleep and exactly what to do about it.
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  • Lectures 81
  • Length 7 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
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    Available on iOS and Android
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About This Course

Published 2/2014 English

Course 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.

What are the requirements?

  • An interest in learning about your sleep and how to sleep better

What am I going to get from this course?

  • 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

What is the target audience?

  • Anyone who wants to sleep better
  • Anyone who wants to learn how to relax and destress

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.

Curriculum

Section 1: Course Overview
About Me
Preview
02:17
What You Will Learn
Preview
03:27
Section 2: Facts About Sleep
04:36

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

08:10

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.

12:15

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

08:00

You will learn how your body clock affects your sleep.

03:56

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

Section 3: What Happens if You Don't Sleep?
Thinking Problems
Preview
05:49
Health Problems
06:58
Work-related Accidents
02:59
Section 4: Why Can't You Sleep?
04:21

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

09:43

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.

06:07

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.

04:00

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.

04:43

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.

08:56

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.

Aging
04:55
Lifestyle Interference
10:08
Medical Problems (such as pain disorders)
05:02
Section 5: Things You Can Take - Prescription Medication
Introduction
Preview
03:16
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
Seroquel
Preview
03:21
Benzodiazepine
06:00
Suvorexant and the new class
02:48
Tasimelteon
02:00
Prazosin
02:00
Section 6: Things You Can Take - Natural Remedies
Melatonin
05:00
HTP (Tryptophan)
Preview
03:07
Kava
02:30
Chamomile
02:19
GABA
02:19
Valerian Root
03:44
L-Theanine
01:08
Antihistamines (Tylenol PM, etc.)
05:40
Food and Sleep
Preview
07:46
Section 7: Things You Can Do - Sleep Hygeine
13:50

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.

06:21

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.

08:08

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.

06:38

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.

05:01

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.

Section 8: More Behavior Therapies
02:09

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

12:51

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

05:37

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

05:25

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

04:03

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

Section 9: Relaxation Therapy
04:52

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.

07:37

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.

01:57

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.

03:00

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.

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.

02:42

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.

03:50

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.

07:30

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.

06:21

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

Section 10: Bright Light Therapy
08:51

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

07:19

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

05:55

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.

Section 11: Sleep Environment
11:49

In this lecture I discuss the ideal mattress for your sleep position and accessories to keep you cool.

04:05

In this lecture I discuss how to make your room a pleasing and relaxing sanctuary for sleep.

Section 12: Ways You Can Think - Cognitive Therapy
07:20

Sleep can be disrupted by worries and concerns. You will learn how to process your concerns with a problem solving worksheet and how to employ thought blocking.

10:58

You will learn how inaccurate assumptions, also called cognitive distortions interfere with your sleep. You will be shown how to track your thoughts and restructure your thinking to reduce your anxiety and help you sleep.

Section 13: Solutions for Children
Unmodified Extinction
05:07
Graduated Extinction
02:10
Positive Routines
10:41
Scheduled Awakenings
03:54
Section 14: Wrap Up
Putting It All Together
06:23
Staying in Touch
02:45

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Instructor Biography

Dr. Tracey Marks, 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.

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