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!
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  • Lectures 27
  • 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 5/2016 English

Course Description

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!

What are the requirements?

  • 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!

What am I going to get from this course?

  • 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

Who is the target audience?

  • 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

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: Welcome

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...

Section 2: Sleep Basics

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!


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. 


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.


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.

Section 3: What is Happening During Sleep

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.


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!


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.

Section 4: Treatments for Poor Sleep

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.


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.


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. 

Section 5: Practical Tips

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.


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!


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!


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.


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. 


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?


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.

Section 6: Mind/Body Techniques

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. 


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.


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!


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


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.


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. 

Section 7: Menopause Sleep Issues

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. 


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. 

Section 8: Wrap Up

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!

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Instructor Biography

Pat Duckworth, Cognitive Hypnotherapist

Pat Duckworth trained with the Quest Institute and qualified, with distinction, as a Cognitive Hypnotherapist and NLP Master Practitioner.

Pat has published three books: 'Hot Women, Cool Solutions; How to control menopause symptoms using mind/body techniques’, ‘How to Survive Her Menopause; A practical guide to women’s health for men’ and ‘Cool Recipes for Hot Women; How to eat your way to a healthy menopause.’

Pat also runs workshops on well-being topics in Cambridge and writes articles for professional magazines.  She is a regular guest on BBC Radio Cambridgeshire.

“Since I qualified, I have worked with many clients on a one-to-one basis on a wide range of issues including weight loss, anxiety, poor sleep, pain control, confidence and phobias.  I specialise in women’s health, particularly in helping women experiencing menopause symptoms.

I have helped men and women of all ages and I am always delighted when I hear from them about the positive impact our work has made in their lives.  They are often surprised at how quickly they notice the positive changes.

My clients include journalists, senior executives, business owners and performers.  Whoever you are and whatever you do, I will use all of my skills to help you overcome the issue that is affecting your life.”

Instructor Biography

Louise Croft, Fashion Blogger and Lifestyle Coach

Hello! My name is Louise Croft, a professional fashion blogger, entrepreneur, freelance PR, and life coach, from England. I have a first class business degree and have worked in a wide range of industries across the world. I'm currently a digital nomad travelling the world while I teach and create courses.

I'm passionate about helping other people achieve their potential through all aspects of their life. I really hope my courses will help you do better in everything from your career to your personal confidence. Udemy is now my full time job, combined with my fashion blog, and I'm so excited to share these skills with others.

I'm constantly creating new courses both on my own and in collaboration with other experts, so let me know if there's thing you'd like to see in particular. Currently offering sales, negotiating, fashion, study skills, make up, skincare, coaching, creative writing, interview skills, and many more.

Thanks for reading and enjoy the learning journey!

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