- Understand the essentials of proper sleep stages for our brain
- Identify possible contributing factors to insomnia and sleep issues
- How to practice evidence-based sleep strategies
- Cognitive behavioral therapy for insomnia
- How to maintain better sleep hygiene for the rest of your life
Becoming a Sleep Spartan
Dr. Creado sets the foundation of what good sleep actually means and how adequate and/or poor sleep actually effect your health and wellbeing.
Stages of Sleep
Learn why we sleep, the four different stages of sleep, and the circadian and homeostatic drives of sleep.
The Dangers of Poor Sleep
10 ways to measure poor sleep and the devastation it could foster.
Learn about the different types of insomnia, sleep disruptions and their consequences if left untreated.
Common Sleep Disorders
Sleep apnea, Restless leg syndrome, Circadian rhythm sleep disorders that may lead to Insomnia.
Sleep Evaluation for Insomnia
Start taking action with using Dr. Creado’s methodologies with his Sleep Assessment guidelines to start measuring the health of your sleep.
Implementing Sleep Strategies
You can’t improve what you can’t measure. Set goals to improve your sleep with these easy milestones.
Cognitive Behavioral Therapy for Insomnia
The basics of CBT-Insomnia its predisposing factors, precipitating events, perpetuating mechanisms, and avoidance behaviors.
Substances that Disrupt Sleep
Commonly used substances that can negatively impact your sleep.
Learn what ‘good’ sleep habits are and how to put them into action.
Natural Supplements for Insomnia
Dr. Creado discusses the different natural supplements you can take to positively impact your ability to sleep.
Cognitions and how they impact your sleep and how to manage them.
Excessive wakefulness of the brain and how different factors may mask your sleepiness.
Cognitive Behavior Strategies
In this lesson, we discuss common behavioral components of CBT for insomnia, adherence issues and what to do about them.
Sleep Restriction Therapy
This multi-step process is used to reduce wakefulness after sleep onset to increase your quality of rest.
Sleep Problems and Depression
Sleep disruptions are very common with people who suffer from depression. Learn how to manage your sleep and depression to capitalize on your gains.
Sleep Problems and Chronic Pain
Any number of factors causing pain can disrupt your pain and what you can do to help manage these discomforts.
The psychological concept that helps people with high anxiety surrounding sleep or people who suffer from high sleep effort.
Maintaining Your Gains
The importance of adhering to the lessons learned and being consistent with your new learned behaviors.
Dr. Creado discusses the most frequently asked questions surrounding sleep that he has addressed with his patients, in his research, and in this course.
Dr. Creado gives you an entire overview of the course main takeaways and summarizes how you can make your battle plan to improve your sleep hygiene.