Sleep, Insomnia, and Lifestyle Course

Introduction:

This comprehensive course is designed to help individuals understand the science of sleep, identify common sleep disorders like insomnia, and implement practical lifestyle changes to improve their sleep quality and overall well-being.

Course Objectives:

·        • Gain a deep understanding of the sleep cycle and its importance for physical and mental health

·        • Learn to recognize the signs and symptoms of insomnia and other sleep disorders

·        • Explore the impact of lifestyle factors on sleep quality, including diet, exercise, stress management, and screen time

·        • Develop effective sleep hygiene practices to establish a consistent sleep schedule

·        • Discover relaxation techniques and mindfulness strategies to promote restful sleep

·        • Understand the role of medication and therapy in managing sleep disorders

Course Duration:

The course can be completed in approximately 6-8 weeks, divided into 5 sessions, each lasting 1.5 hours, with a highly practical and interactive approach. Each session focuses on key aspects of sleep health, including sleep science, lifestyle factors, relaxation techniques, and sleep disorder management, with real-life examples and hands-on exercises to enhance learning.

At the end of the course, an assessment will be conducted to ensure your proficiency in sleep health coaching and the development of personalized sleep improvement plans. Upon completing this course, you’ll be equipped with the tools and knowledge to start your own sleep health coaching practice, helping individuals improve their sleep quality and overall well-being through effective sleep strategies.

Course Benefits:

·        • Improved sleep quality and duration

·        • Increased energy levels and focus

·        • Reduced stress and anxiety

·        • Enhanced mood and overall well-being

·        • Better cognitive function and memory

Course Units/Topics:

1.     1. The Science of Sleep:

o   The sleep cycle and its stages

o   The importance of sleep for physical and mental health

o   Common sleep disorders and their causes

2.     2. Lifestyle Factors Affecting Sleep:

o   The impact of diet on sleep

o   The role of exercise in sleep regulation

o   The effects of stress and anxiety on sleep

o   The influence of screen time and blue light on sleep

3.     3. Sleep Hygiene Practices:

o   Creating a sleep-conducive environment

o   Establishing a consistent sleep schedule

o   Developing pre-sleep routines

o   Limiting caffeine and alcohol intake

4.     4. Relaxation Techniques and Mindfulness:

o   Progressive muscle relaxation

o   Deep breathing exercises

o   Meditation and mindfulness practices

o   Yoga and gentle stretching

5.     5. Managing Insomnia and Other Sleep Disorders:

o   Cognitive-behavioral therapy for insomnia (CBT-I)

o   Over-the-counter sleep aids and prescription medications

o   When to seek professional help

Certificate of Completion:

Upon successfully completing the course, you will receive a Certificate of Completion that recognizes your expertise in sleep health, insomnia treatment, and lifestyle coaching. The certificate will be co-signed by a certified life coach and a licensed psychologist, ensuring credibility and professional recognition in the field.