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Sleep and insomnia: Improving health with CBT and meditation

Improve your sleep with education, meditation, CBT, learn about medication, and much more in this course!
Instructor:
MedScreen - Preventative Medicine
5,022 students enrolled
English [Auto-generated]
Students will understand the importance of getting proper sleep to their overall health, mood and daily performance.
Students will have the tools to deal with problems getting to sleep, or problems with the quality of their sleep.
Students will be able to make more informed decisions about medication, and other drugs used to improve sleep.
Students who follow the course recommendations will see improvements in their general mood, overall health and wellbeing, as well as daily performance.

This is a course about the importance of a good night’s sleep for your health, happiness and productivity. We live in a world that operates 24 hours a day, 7 days a week and we are so productivity driven, that it sometimes comes at the cost of our health. In addition, we are constantly connected to the world through technology like smart phones, computers, and other wearables. Both of these amazing features of today’s world can have negative and potentially dangerous impact on our sleep, both quantity and quality.

People don’t realize just how important sleep is to our health. A good healthy diet, frequent exercise as well as proper sleep cycles are three pillars of our health though for some reason health oriented people often focus only on the first two, in an attempt to be more productive and utilize more hours of the day. In fact, poor sleep can make us much LESS productive in our waking hours, in addition to the other health risks that come about.

This course is built with 3 main parts:

  1. To help people understand the importance of a good quality sleeping schedule to our health, and overall wellbeing.

  2. To give valuable tools and life hacks, which have been proven to work better than medication to help overcome sleeping problems and other forms of insomnia.

  3. Discuss the effects, as well as side effects of various medication and drugs that are used to overcome sleep problems.

Tools that are discussed and taught in this course include:

  • Sleep hygiene

  • Meditation

  • Cognitive behavioral therapy (CBT)

  • Learning about medication, as well as supplements

This course will cover all the important information for those who are health conscious, and want to have a better overall wellbeing. We will also address myths and superstitions around sleep, and make sure that the facts are understood, along with presenting the evidence behind the facts. 

Introduction

1
Introduction
2
Don't buy snake oil!

Although it's not that easy, you should know how to differentiate between true and false. Listen to this lecture to understand what it means not to fall into traps of buying snake oil. 

3
Trouble sleeping? You're not alone

Numbers vary, though almost everyone has had trouble sleeping at one point in their lives.

4
Sleep, Sex and more
5
A few important terms

Helping you out with a few important terms that you'll need to know in this course. 

The health of sleeping

1
Is 'health' the absence of disease?

If you don't have any diagnosed diseases, does that mean you are healthy? Absolutely not, and on the other hand you may have been diagnosed with a disease, but that doesn't mean you are sick either. 

2
Let's get a bit hormonal

Understanding hormones is one of the most interesting parts of the human biology. 

3
Life saving health

It's not just a matter of feeling good, we're talking about life and death. 

4
Overcoming depression

Depression commonly is associated with problems sleeping. It's not sure which causes which, but it is certain that they encourage each other. This is why it's important to learn about this snowball effect, and get yourself rolling in the right direction. 

5
Letting your body heal

Find out about the magic healing abilities that are intrinsically built into you, but that only start working when you are sleeping. 

6
That bad and good
7
Growth hormone

A bit more talk about hormones, this one is about the growth hormone, which needs to be regulated tightly. 

Life hacks to help you sleep better

1
Don't dismiss lifestyle changes

People want quick solutions NOW! However, getting healthy isn't about covering up disease, it's about creating a healthy lifestyle for your body and mind to live more harmoniously with. 

2
Sleep hygiene

You should treat yourself the same way you would treat someone you care deeply about. 

3
Knowing how to unplug

Technology has many advantages, though it brings us out of the natural world, and out of our natural cycles. 

4
Misconceptions about sleep

It's important not to put all the pressure on yourself about sleep, in this lecture we're going to try and ease the pressures that you may put on yourself. 

5
Influencing your circadian rhythm

Your biological clock is one of the keys to being alert and performing well during the day, and sleeping a good quality night of sleep at night. Here we will talk about some of the major players influencing that clock. 

6
That much needed cup of coffee

Coffee has been a hot topic in the press and with research lately, and there have been some very interesting findings. 

7
Quality sleep times

Not all hours of the night are the best for you to sleep, there are better and worse ones. 

8
Exercise and weight loss

Exercise is the closest thing we have to a 'super-drug' today, make sure that you make time for yourself. 

9
Meditation

Let's get into some of the techniques that we can apply practically to help us relax and enter into a state of mindfulness. 

Meditation sessions

1
Introduction to meditation

Here we talk about the basics, finding our place and time to meditate. 

2
Session 1 - Getting started with the basics

This is the first meditation session. Listen along with headphones as you enter into the world of meditation. 

3
Session 2 - Top to bottom technique

In session number 2, we are going to talk about a common technique that will help us listen to our body. 

4
Session 3 - Meditating to improve our relationship with sleep

In this meditation session we can start to understand that by uniting between our body and mind we can help ourselves sleep better. 

5
Session 4 - Techniques to fall asleep

This meditation session provides you with a guided audio file to help you meditate yourself to sleep, putting yourself into a state of mind in which you won't be tossing and turning. 

Q&A

1
How do you put young kids to sleep?

Insomnia - Overcoming our sleeping problems

1
Insomnia - What is it?

This is the introduction into the sleeping disorder known as insomnia. 

2
CBT - Cognitive behavioural therapy

This is a technique proven to improve insomnia, and help people overcome their sleeping issues. 

3
How to approach your insomnia

This lecture is here to provide you with way to think about your sleeping problems. 

Medication - What's available and what you need to know about it

1
If medication works, why can't I just take a pill to fix my problems?

Here's a good way to think about medication before you jump to the conclusion that it is the right thing to do in order to fix your sleeping problems. 

2
Type of medication

In this lecture we talk about different types of medication that are available in the market, which are commonly used to deal with insomnia. 

3
Ambien (Zolpidem)
4
Lunesta (Eszopiclone)
5
Benzodiazepines
6
Melatonin
7
Rozerem (Ramelteon)
8
Alcohol

Concluding our course

1
Where to go from here

After learning all that you have about the health of sleep and insomnia, it's time to make a plan for yourself and put that plan into action to become healthier!

2
Thank you!
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