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Course Instructor:

Ashley Gilmour

About Ashley

This course has been written and developed by Ashley Gilmour. She is a fully-qualified Clinical Psychologist, as well as a Matrix Re-Imprinting & EFT Practitioner and a PSYCH-K Facilitator and Mindfulness Meditation Teacher in Australia and has had over 15,000 hours experience working directly with clients to help with their range of mental health and wellbeing needs. Ashley is passionate about helping people to heal and empower themselves on their journey to wellbeing.

Restful Sleep in 7 Days

Feel good with better sleep

Duration: Daily for 7 Days, Total students enrolled : 123

Rating:

2.7 out of 5
0 reviews

About Restful Sleep in 7 Days Course

This is a self-help course for improving common sleep troubles. There are over 96 different types of sleep disorders, however Insomnia (trouble falling or staying asleep) is one of the most common types of sleep troubles that people have.

If you’re an adult, signs that you have not had good sleep quality sleep or enough hours of sleep include:

  • It takes you more than 30 minutes to fall asleep initially
  • You wake up more than once per night
  • It takes you more than 20 minutes to fall back to sleep if you do wake up in the middle of the night
  • You spend less than 85% of your time in bed actually sleeping
  • Nap more than 3 times per day and for more than 100 minutes
  • Spend too much or too little time in Stages 1, 2, 3 and REM sleep

On top of getting poor quality sleep, not getting enough hours of sleep is also an issue. However, just because a person might get enough hours of sleep (for example 7-9 hours for an adult), it doesn’t necessarily mean that they are also getting good quality sleep and are going to wake up feeling refreshed. Someone could get 12 or 14 hours of sleep and still wake up feeling unrefreshed, groggy, and tired as though you could sleep for longer.

What can cause sleep problems? There are many reasons for this including but not limited to:

  • having an existing mental health issue such as depression, anxiety/worry, trauma/PTSD, low self-esteem, stress
  • stressful life events going on (issues with work, health, money, relationships, home life etc)
  • poor sleep hygiene
  • lifestyle behaviours
  • poor nutrition
  • gut health issues

This course is suitable for those whom:

  • have trouble getting good quality sleep or enough hours of sleep
  • want to improve their sleep quality and quantity
  • are aged 13+ years
  • any gender

This course involves the following requirements:

  • an average of approx 15-30 minutes per day
  • Daily access to MindFit Lab via any device
  • A printer (optional)

Disclaimer: This Restful Sleep in 7 Days course and all other courses provided by MindFit Lab is notpsychological service. Courses of MindFit Lab are for educational and entertainment purposes only. Whilst this Restful Sleep in 7 Days course may benefit some people's mental health and or wellbeing, MindFit Lab cannot determine that this course will necessarily benefit and/or be safe for your sleep issues or mental health or wellbeing. This course or any other courses or resources provided by MindFit Lab have their limitations and are not a substitute for direct individual or personalised mental health services, including those provided by a Psychologist, Clinical Psychologist, Psychiatrist, General Practitioner, or any other mental health professional. If you have any concerns about the impact of this course on your wellbeing in anyway, it is your responsibility to directly consult with a registered qualified mental health professional to obtain personalised advice about whether this course or any other courses or resources of MindFit Lab are appropriate to your presentation and needs. Read our full Terms & Conditions and Privacy Policy before purchasing this course or using our resources.

Course Content

Module 1 - Introduction to Sleep

1.1
Understanding Sleep
Please complete previous lesson first

Exercises:

DASS-21 Questionnaire [pre]
Sleep Habits Questionnaire [pre]
Sleep Chart

Instructions: the Sleep Chart is a PDF document. Print this out and complete this every morning about your sleep you had the night before. You are welcome to complete this sleep chart for as long as you wish; just print as many of these sleep charts as you need to keep going. Use the information from this sleep chart to look at where you can improve your sleep habits to improve your overall sleep quality and sleep quantity.

 

1.2
Sleep Quality and Quantity
Please complete previous lesson first
1.3
Impact of Poor Sleep and Benefits of Good Sleep
Please complete previous lesson first
1.4
Types of Sleep Disorders and Sleep Problems
Please complete previous lesson first

Module 2 - Causes of sleep issues

2.1
Factors that contribute to sleep issues
Please complete previous lesson first
2.2
Factors that Contribute to Good Quality Sleep:
Please complete previous lesson first

Exercises:

Guided HeartMath Breathing

Module 3 - Stress Anxiety and Mood Management

3.1
Improving mood & emotions to improve sleep
Please complete previous lesson first
3.2
Strategies for dealing with stress more effectively:
Please complete previous lesson first

Exercises:

Negative Thought Form
Challenging Negative Thoughts

Open this PDF worksheet attached and you will find the Challenging Negative Thoughts form. Print off a few copies of this worksheet for your practice, because here we are going to challenge and reframe negative thoughts you have been experiencing in a step-by-step process as outlined in the worksheet.

HeartMath Breathing
Progressive Muscle Relaxation
Problem Solving Skills

Module 4 - Sleep Hygiene

4.1
Good Sleep Hygiene for Better Sleep
Please complete previous lesson first

Exercises:

Good Sleep Hygiene

Module 5 - Reassess your mood and sleep 2

5.1
Re-assessing your mood and sleep habits
Please complete previous lesson first

Exercises:

DASS-21 Questionnaire [mid]
Sleep Habits Questionnaire [mid]

Module 6 - Reassess your mood and sleep 3

6.1
Re-assessing your mood and sleep habits
Please complete previous lesson first

Exercises:

DASS-21 Questionnaire [post]
Sleep Habits Questionnaire [post]