Course Program

PART I - Getting Started

1 - Getting Started

  • Doctors and Sleeping Pills
  • Psychotherapy and Over-the-Counter Sleep Aids
  • A Breakthrough in the Treatment of Insomnia
  • Why This Program Is Different

2 - Some Basic Facts About Sleep and Insomnia

  • The Physiology of Sleep
  • Body Temperature and Sleep
  • Two Brain Systems That Govern Sleep
  • Sleep Changes as We Age
  • The Various Types of Insomnia
  • The Physiology of Insomnia
  • How Chronic Insomnia Evolves

3 - Putting Sleeping Pills to Rest

  • Benzodiazepines
  • Antidepressants
  • Over-the-Counter Products
  • Synthetic Melatonin
  • When Sleeping Pills May Be Appropriate
  • You Can Put Sleeping Pills to Rest—Permanently

4 - Conducting Your Own Insomnia Self-Assessment

  • Determining Your Baseline Sleep Pattern
  • Assessing the Thoughts and Behaviors That Are Disrupting Your Sleep
  • Lifestyle Behaviors and Your Sleep Environment
  • Is Daytime Stress Causing Insomnia?
  • Medical Problems, Drugs, and Mental Health Problems
  • The Next Step

PART II - Changing Sleep Thoughts and Behaviors

5 - Changing Your Thoughts About Sleep

  • The Placebo Effect and Psychoneuroimmunology
  • Negative Sleep Thoughts
  • Cognitive Restructuring
  • The Eight-Hour-Sleep Myth
  • You Are Getting More Sleep Than You Think
  • The Effects of Sleep Loss
  • Core Sleep
  • Insomnia and Daytime Mood
  • Using Cognitive Restructuring Every Day

6 - Establishing Sleep-Promoting Habits

  • Sleep-Scheduling Techniques
  • Reducing Time Allotted for Sleep
  • Napping
  • Stimulus-Control Techniques
  • Your Week Two Progress Summary
  • You Can Change Your Behavior

7 - Lifestyle and Environmental Factors That Affect Sleep

  • Exercise for Better Sleep and Health
  • Improve Sleep and Mood with Bright Light
  • How Caffeine, Nicotine, and Alcohol Can Disturb Sleep
  • The Food-Sleep Connection
  • How to Create the Optimal Sleep Environment
  • Your Week Three Progress Summary

PART III - Managing Insomnia by Managing Stress

8 - The Relaxation Response

  • The Stress Response
  • The Relaxation Response
  • The Week Four Progress Summary

9 - Learning to Think Away Your Stress

  • Stress and Negative Self-Talk
  • Reframing Negative Self-Talk
  • Cognitive Restructuring and the Relaxation Response: A Powerful Combination
  • The Week Five Progress Summary

10 - Developing Stress-Reducing, Sleep-Enhancing Attitudes and Beliefs

  • The Benefits of Optimism
  • The Three Cs: Control, Commitment, and Challenge
  • No Man Is an Island
  • Anger: The Unhealthy Emotion
  • Laugh Your Stress Away
  • Help Yourself by Helping Others
  • Using Positive Illusions and Denial to Manage Stress
  • The Power and Biology of Faith
  • The Week Six Progress Summary