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Includes:

Lifetime Access, 14 Videos, 5 Handouts

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Video

Barry Winbolt

Psychologist, Coach, Therapist and Writer

I'm a psychologist, therapist and coach. I've built my career around sharing information that helps people sort out the things that trouble them. There's always something you do if you have the right information and the right guidance. So I provide personal and professional training that will help you get a better handle on yourself, a relationship, and life in general. My strapline "Life doesn't have to be like that" comes from the idea that – given the right infor...
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Overview

The Sleep Well Plan is an online course to help you beat insomnia and restore natural, healthy sleep. How did you sleep last night? How do you normally sleep? Was last night’s slumber better than usual, not as good as usual… worse? This course will show you how to beat insomnia. It will also tell you how to stop the worry and stress that aggravates sleeplessness.

With the right guidance, you can beat insomnia. It doesn't take much to upset our sleep patterns, but equally, it doesn't take much to restore healthy sleep, if you know how. One of the problems is that modern lifestyles often mean that the habits of self-care and attention to our needs are easily pushed aside by things that seem more urgent.

Small change, big results!

Losing sleep is bad enough, but feeling bad about it just makes things worse. The stress and worry about how the loss of sleep will affect you the following day is enough to keep anyone awake at night. And how you feel about your sleep affects not only how you feel the next day, it can also begin to predict how you’ll sleep on nights to come.

This course will show you how to break the cycle of disrupted sleep and beat insomnia. However badly you think you sleep, you can start to feel immediate benefits by following the guidance here. You can improve the quantity AND the quality of your sleep.

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What Will I Learn?

Step-by-Step Guide to:

  • Learning the foundation to quality sleep

  • Avoiding things that are getting in the way of good sleep

  • Learning practical sleep inducing exercises

  • Learning relaxation tips and breathing techniques

  • Learning how to beat insomnia naturally

  • Learning how to overcome worry and stress

  • Learning how to maintain self-care

  • Learning how to maintain your sense of wellbeing

Who Is This Course For?

Anyone who is not only losing sleep, but also feeling bad about it which is making things worse. This course is for people who want to improve their sleep quality and regulate sleep patterns, as well as anyone who wants to help others improve their sleep. You might be a parent, coach, therapist, HR professional, or simply a good friend concerned about someone else's lack of sleep. 

This course provides guidance, advice and reading for anyone who wants a better understanding of good sleep.

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Course Curriculum

  • 1

    Introduction

    • Introduction To The Course

    • Natural Sleep - We've evolved that way

    • Natural Sleep Video

    • Keeping a Sleep Journal or Diary

    • Sleep Diary

    • The Foundations of Quality Sleep

    • The Foundations Of Quality Sleep Video

    • “Why Can’t I Sleep?”

    • Why Can't I Sleep? Video

    • Your Sleep Rhythems

    • The First Sleep Quiz
  • 2

    What Gets In the Way

    • Damaging Sleep Myths

    • Damaging Sleep Myths Video

    • The Enemies of Sleep

    • Enemies of Sleep Video

    • The Sleep Spoilers Article

    • Things To Avoid If You Want To Sleep Well

    • Things to Avoid Video

    • The Second Sleep Quiz
  • 3

    Getting Ready for Sleep

    • Sleep Hygiene Tips

    • Sleep Hygiene Video

    • An Evening Ritual

    • An Evening Ritual Video

    • Exercise – A Sleep Ritual

    • Practical Sleep-Inducing Exercises

    • Sleep Inducing Exercises

    • The Final Sleep Quiz
  • 4

    Techniques and Exercises to Improve Your Sleep

    • Two Minute Relaxation

    • Two Minute Relaxation Video

    • Two Minute Relaxation Audio

    • Breathing is Living

    • Abdominal Breathing

    • Learn 4x4 Breathing

    • 4x4 Breathing Video

    • Learn Progressive Muscle Relaxation

    • Progressive Relaxation Video

    • Dr Andrew Weil's 4-7-8 Technique

    • Weil's 4-7-8 Technique Video

    • The Relaxation Response

    • Exercise – The Relaxation Response

    • Yoga Before Bed
  • 5

    Extra Resources, Reading List and Guided Relaxation

    • Extra Resource – Breathing

    • Reading List And References

    • Certificate Request and Course Evaluation

What Others Have To Say

  • Eye-Opening, Easy To Follow

    It was very eye-opening, easy to follow and fast track, and simple to put into everyday life. It is easy once you know how! Thank you, Barry. ~ Charlie

  • Makes You Feel Confident

    An excellent material presented in an effective way, particularly the real-life scenarios. Barry is highly skilled and his style is measured, informative and makes you feel confident you can master the skills. ~ Mark

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FAQ

  • Q. I often sleep poorly during the week, and I reassure myself with the thought that I'll get some extra sleep at the weekend. Is this OK?

    A. Studies show that sleeping in at the weekend does not reverse the damage of sleep loss. It also disrupts sleep regularity which is important for quality sleep. Attend to what's interfering with your sleep during the week and you won't need to catch up at weekends. The course explains this more fully.

  • Q. Does a 'nightcap' (or two) before bed help improve sleep?

    A. Alcohol may reduce the amount of time required for you to fall asleep but it has a negative effect on the quality of your sleep. One drink before bed may not significantly affect sleep quality or duration. However, the more you drink, the worse the effects on your sleep. This is covered in the course.

  • Q. Can prescription medication interfere with my sleep?

    A. Doctors prescribe medications with the best intentions, but many common medications can interfere with sleep as a side effect. Certain over-the-counter ones can, too.

  • Q. Should I use an alarm clock to wake up from sleep in the morning? I've been told it's not a good idea but I can't manage without it.

    A. It may seem counter-intuitive, but using an alarm actually promotes unhealthy sleep habits. Follow sleep hygiene guidelines in this course to establish your sleep/wake routine. When you are getting enough sleep you'll wake naturally. The lesson on sleep routines covers this.

  • Q. Will I receive a course completion certificate?

    A. Yes. On completion of the course, you can request a certificate confirming that you have completed 2.5 hours of training, for your professional development record.

  • Q. What if I'm unhappy with the course?.

    A. We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.

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