🌙 Sleep Hygiene & Fatigue Management

Course content

• Section
  1

  Section 1 – Understanding the Science of Sleep and Rest

  • 15 live classes
  • 00:00:00
  • 1.1 – Why Sleep Matters for Physical and Mental Health 00:00:00
  • 1.2 – The Stages of Sleep and Their Functions 00:00:00
  • 1.3 – How the Brain Restores Itself During Sleep 00:00:00
  • 1.4 – The Role of Circadian Rhythms 00:00:00
  • 1.5 – Sleep vs. Rest: Understanding the Difference 00:00:00
  • 1.6 – Sleep Cycles and Memory Consolidation 00:00:00
  • 1.7 – How Sleep Affects Mood and Relationships 00:00:00
  • 1.8 – The Immune System and Sleep Connection 00:00:00
  • 1.9 – Impact of Sleep Deprivation on Daily Function 00:00:00
  • 1.10 – Chronic Fatigue vs. Temporary Tiredness 00:00:00
  • 1.11 – How Much Sleep Do You Really Need? 00:00:00
  • 1.12 – Sleep Across the Lifespan: Children to Adults 00:00:00
  • 1.13 – Common Myths About Sleep 00:00:00
  • 1.14 – Warning Signs of Poor Sleep Health 00:00:00
  • 1.15 – Building Awareness of Your Personal Sleep Patterns 00:00:00

• Section
  2

  Section 2 – Creating a Consistent Bedtime and Wake-Up Routine

  • 15 live classes
  • 00:00:00
  • 2.1 – The Importance of Routine for Sleep Quality 00:00:00
  • 2.2 – Setting a Realistic Bedtime 00:00:00
  • 2.3 – How to Establish a Regular Wake-Up Time 00:00:00
  • 2.4 – Evening Wind-Down Rituals 00:00:00
  • 2.5 – Journaling or Reflection Before Bed 00:00:00
  • 2.6 – Using Alarms and Reminders Effectively 00:00:00
  • 2.7 – The Role of Lighting in Bedtime Routines 00:00:00
  • 2.8 – How to Adjust Sleep Schedules Gradually 00:00:00
  • 2.9 – Weekends vs. Weekdays Sleep Balance 00:00:00
  • 2.10 – Preparing Your Body for Rest Each Night 00:00:00
  • 2.11 – Avoiding Last-Minute Stress at Bedtime 00:00:00
  • 2.12 – Using Relaxation Techniques Before Sleep 00:00:00
  • 2.13 – Adapting Your Routine During Travel or Stress 00:00:00
  • 2.14 – Tracking Progress in Sleep Consistency 00:00:00
  • 2.15 – Maintaining Routines Long-Term 00:00:00

• Section
  3

  Section 3 – Optimizing Your Sleep Environment for Quality Rest

  • 15 live classes
  • 00:00:00
  • 3.1 – The Role of Bedroom Temperature 00:00:00
  • 3.2 – Choosing the Right Mattress and Pillows 00:00:00
  • 3.3 – Importance of Darkness and Blackout Curtains 00:00:00
  • 3.4 – Sound Control and White Noise Options 00:00:00
  • 3.5 – Reducing Clutter for a Restful Space 00:00:00
  • 3.6 – Bed Placement and Sleep Feng Shui Basics 00:00:00
  • 3.7 – How Bedding Material Affects Sleep 00:00:00
  • 3.8 – Separating Work and Rest Spaces 00:00:00
  • 3.9 – Pets and Sleep Environment Considerations 00:00:00
  • 3.10 – The Role of Aromatherapy in Sleep 00:00:00
  • 3.11 – Noise-Canceling Options for Sleep 00:00:00
  • 3.12 – The Science of Sleep-Friendly Colors 00:00:00
  • 3.13 – Air Quality and Ventilation for Rest 00:00:00
  • 3.14 – Bedroom Tech-Free Zones 00:00:00
  • 3.15 – Creating a Sanctuary Mindset in the Bedroom 00:00:00

• Section
  4

  Section 4 – Daily Habits That Improve or Disrupt Sleep

  • 15 live classes
  • 00:00:00
  • 4.1 – Identifying Sleep-Friendly Habits 00:00:00
  • 4.2 – The Impact of Caffeine on Rest 00:00:00
  • 4.3 – Alcohol and Sleep Interruption 00:00:00
  • 4.4 – Nicotine’s Effect on Sleep Quality 00:00:00
  • 4.5 – Timing of Meals and Sleep Connection 00:00:00
  • 4.6 – Importance of Consistent Exercise 00:00:00
  • 4.7 – Power Naps: Helpful or Harmful? 00:00:00
  • 4.8 – Managing Screen Time During the Day 00:00:00
  • 4.9 – Overworking and Sleep Burnout 00:00:00
  • 4.10 – Benefits of Morning Sunlight Exposure 00:00:00
  • 4.11 – Creating Micro-Rest Moments in the Day 00:00:00
  • 4.12 – Balancing Productivity and Rest Cycles 00:00:00
  • 4.13 – Breaking Sleep-Disruptive Habits 00:00:00
  • 4.14 – Tracking Daily Habits and Sleep Outcomes 00:00:00
  • 4.15 – Building a Daily Rest-Conscious Lifestyle 00:00:00

• Section
  5

  Section 5 – Managing Technology and Stimulation Before Bed

  • 15 live classes
  • 00:00:00
  • 5.1 – How Blue Light Impacts Sleep 00:00:00
  • 5.2 – The Effect of Social Media Before Bed 00:00:00
  • 5.3 – Phone-Free Bedroom Practices 00:00:00
  • 5.4 – Replacing Screens with Calming Alternatives 00:00:00
  • 5.5 – TV and Sleep Quality 00:00:00
  • 5.6 – The Role of Music in Bedtime Relaxation 00:00:00
  • 5.7 – Digital Detox Techniques for Rest 00:00:00
  • 5.8 – Using Apps Wisely for Sleep Support 00:00:00
  • 5.9 – The Science of Melatonin and Light Exposure 00:00:00
  • 5.10 – Overstimulation and the Mind at Night 00:00:00
  • 5.11 – Gaming and Sleep Disruptions 00:00:00
  • 5.12 – Creating a No-Tech Wind-Down Zone 00:00:00
  • 5.13 – How Notifications Disrupt Sleep Cycles 00:00:00
  • 5.14 – Setting Screen Curfews 00:00:00
  • 5.15 – Building Tech Boundaries for Rest 00:00:00

• Section
  6

  Section 6 – Nutrition, Exercise, and Their Impact on Sleep Quality

  • 15 live classes
  • 00:00:00
  • 6.1 – Foods That Promote Sleep 00:00:00
  • 6.2 – Foods That Interfere with Sleep 00:00:00
  • 6.3 – Hydration Balance Before Bed 00:00:00
  • 6.4 – The Role of Magnesium and Calcium in Rest 00:00:00
  • 6.5 – Meal Timing and Sleep Connection 00:00:00
  • 6.6 – Caffeine Alternatives for Energy 00:00:00
  • 6.7 – Evening Exercise and Sleep Impact 00:00:00
  • 6.8 – Morning Exercise for Better Rest 00:00:00
  • 6.9 – Yoga and Stretching Before Bed 00:00:00
  • 6.10 – High-Protein Diets and Sleep 00:00:00
  • 6.11 – Sugar Intake and Sleep Cycles 00:00:00
  • 6.12 – Alcohol, Digestion, and Nighttime Rest 00:00:00
  • 6.13 – Supplements for Sleep Health 00:00:00
  • 6.14 – Building a Sleep-Friendly Meal Plan 00:00:00
  • 6.15 – Linking Physical Activity to Sleep Patterns 00:00:00

• Section
  7

  Section 7 – Recognizing and Addressing Sleep Disorders

  • 15 live classes
  • 00:00:00
  • 7.1 – Common Sleep Disorders Overview 00:00:00
  • 7.2 – Insomnia: Signs and Management 00:00:00
  • 7.3 – Sleep Apnea and Breathing Disruptions 00:00:00
  • 7.4 – Restless Leg Syndrome Awareness 00:00:00
  • 7.5 – Narcolepsy and Its Impact 00:00:00
  • 7.6 – Parasomnias: Night Terrors and Sleepwalking 00:00:00
  • 7.7 – Identifying Circadian Rhythm Disorders 00:00:00
  • 7.8 – Mental Health and Sleep Disorders 00:00:00
  • 7.9 – Screening Tools for Sleep Concerns 00:00:00
  • 7.10 – When to Seek Professional Evaluation 00:00:00
  • 7.11 – Treatment Options for Insomnia 00:00:00
  • 7.12 – The Role of Sleep Clinics 00:00:00
  • 7.13 – Cognitive Behavioral Therapy for Sleep Issues 00:00:00
  • 7.14 – Medication and Sleep Disorders 00:00:00
  • 7.15 – Tracking Symptoms and Treatment Progress 00:00:00

• Section
  8

  Section 8 – Fatigue Management Strategies for Daily Functioning

  • 15 live classes
  • 00:00:00
  • 8.1 – Recognizing the Signs of Fatigue 00:00:00
  • 8.2 – How Fatigue Affects Decision-Making 00:00:00
  • 8.3 – Energy Mapping Throughout the Day 00:00:00
  • 8.4 – Strategic Use of Power Naps 00:00:00
  • 8.5 – Break Scheduling for Rest at Work 00:00:00
  • 8.6 – Balancing Energy with Nutrition 00:00:00
  • 8.7 – Exercise for Energy Boosts 00:00:00
  • 8.8 – Mindful Breathing for Alertness 00:00:00
  • 8.9 – Prioritizing Tasks When Fatigued 00:00:00
  • 8.10 – Saying No to Prevent Burnout 00:00:00
  • 8.11 – Coping with Chronic Fatigue Symptoms 00:00:00
  • 8.12 – Identifying Sleep Debt Accumulation 00:00:00
  • 8.13 – Fatigue and Emotional Regulation 00:00:00
  • 8.14 – Tracking Energy Levels and Patterns 00:00:00
  • 8.15 – Building a Fatigue-Resistant Lifestyle 00:00:00

• Section
  9

  Section 9 – Stress Reduction and Relaxation Techniques for Better Sleep

  • 15 live classes
  • 00:00:00
  • 9.1 – Identifying Stress and Its Impact on Sleep 00:00:00
  • 9.2 – Guided Meditation for Sleep Preparation 00:00:00
  • 9.3 – Progressive Muscle Relaxation at Night 00:00:00
  • 9.4 – Breathing Techniques for Calming the Mind 00:00:00
  • 9.5 – Visualization for Sleep Readiness 00:00:00
  • 9.6 – Bedtime Mindfulness Practices 00:00:00
  • 9.7 – Evening Gratitude Rituals 00:00:00
  • 9.8 – Gentle Yoga for Stress Release 00:00:00
  • 9.9 – Relaxation Music and Soundscapes 00:00:00
  • 9.10 – Journaling Stress Away Before Bed 00:00:00
  • 9.11 – Managing Worry Spirals at Night 00:00:00
  • 9.12 – Essential Oils for Sleep Relaxation 00:00:00
  • 9.13 – Creating a Pre-Sleep Stress-Relief Routine 00:00:00
  • 9.14 – Pairing Relaxation with Daily Consistency 00:00:00
  • 9.15 – Maintaining Stress-Sleep Balance Long-Term 00:00:00

• Section
  10

  Section 10 – Building a Long-Term Plan for Restful Sleep and Energy Balance

  • 15 live classes
  • 00:00:00
  • 10.1 – Defining Your Personal Sleep Goals 00:00:00
  • 10.2 – Creating a Sleep Journal for Self-Monitoring 00:00:00
  • 10.3 – Adjusting Routines Over Time 00:00:00
  • 10.4 – Identifying Barriers to Long-Term Sleep Health 00:00:00
  • 10.5 – Tracking Progress in Fatigue Reduction 00:00:00
  • 10.6 – Building Sleep into Your Wellness Plan 00:00:00
  • 10.7 – Preventing Relapse into Poor Sleep Habits 00:00:00
  • 10.8 – Using Professional Guidance for Ongoing Support 00:00:00
  • 10.9 – Incorporating Rest Into Family Schedules 00:00:00
  • 10.10 – Balancing Work Demands with Rest Needs 00:00:00
  • 10.11 – Evaluating Environmental Changes Over Time 00:00:00
  • 10.12 – Financial Stress and Sleep Planning 00:00:00
  • 10.13 – Teaching Healthy Sleep Habits to Children 00:00:00
  • 10.14 – Creating Accountability for Sleep Goals 00:00:00
  • 10.15 – Sustaining Energy Balance for Lifelong Health 00:00:00