🌙 Sleep Hygiene & Fatigue Management *coming soon
- 1. 1.1 – Why Sleep Matters for Physical and Mental Health 00:00:00
- 2. 1.2 – The Stages of Sleep and Their Functions 00:00:00
- 3. 1.3 – How the Brain Restores Itself During Sleep 00:00:00
- 4. 1.4 – The Role of Circadian Rhythms 00:00:00
- 5. 1.5 – Sleep vs. Rest: Understanding the Difference 00:00:00
- 6. 1.6 – Sleep Cycles and Memory Consolidation 00:00:00
- 7. 1.7 – How Sleep Affects Mood and Relationships 00:00:00
- 8. 1.8 – The Immune System and Sleep Connection 00:00:00
- 9. 1.9 – Impact of Sleep Deprivation on Daily Function 00:00:00
- 10. 1.10 – Chronic Fatigue vs. Temporary Tiredness 00:00:00
- 11. 1.11 – How Much Sleep Do You Really Need? 00:00:00
- 12. 1.12 – Sleep Across the Lifespan: Children to Adults 00:00:00
- 13. 1.13 – Common Myths About Sleep 00:00:00
- 14. 1.14 – Warning Signs of Poor Sleep Health 00:00:00
- 15. 1.15 – Building Awareness of Your Personal Sleep Patterns 00:00:00
- 1. 2.1 – The Importance of Routine for Sleep Quality 00:00:00
- 2. 2.2 – Setting a Realistic Bedtime 00:00:00
- 3. 2.3 – How to Establish a Regular Wake-Up Time 00:00:00
- 4. 2.4 – Evening Wind-Down Rituals 00:00:00
- 5. 2.5 – Journaling or Reflection Before Bed 00:00:00
- 6. 2.6 – Using Alarms and Reminders Effectively 00:00:00
- 7. 2.7 – The Role of Lighting in Bedtime Routines 00:00:00
- 8. 2.8 – How to Adjust Sleep Schedules Gradually 00:00:00
- 9. 2.9 – Weekends vs. Weekdays Sleep Balance 00:00:00
- 10. 2.10 – Preparing Your Body for Rest Each Night 00:00:00
- 11. 2.11 – Avoiding Last-Minute Stress at Bedtime 00:00:00
- 12. 2.12 – Using Relaxation Techniques Before Sleep 00:00:00
- 13. 2.13 – Adapting Your Routine During Travel or Stress 00:00:00
- 14. 2.14 – Tracking Progress in Sleep Consistency 00:00:00
- 15. 2.15 – Maintaining Routines Long-Term 00:00:00
- 1. 3.1 – The Role of Bedroom Temperature 00:00:00
- 2. 3.2 – Choosing the Right Mattress and Pillows 00:00:00
- 3. 3.3 – Importance of Darkness and Blackout Curtains 00:00:00
- 4. 3.4 – Sound Control and White Noise Options 00:00:00
- 5. 3.5 – Reducing Clutter for a Restful Space 00:00:00
- 6. 3.6 – Bed Placement and Sleep Feng Shui Basics 00:00:00
- 7. 3.7 – How Bedding Material Affects Sleep 00:00:00
- 8. 3.8 – Separating Work and Rest Spaces 00:00:00
- 9. 3.9 – Pets and Sleep Environment Considerations 00:00:00
- 10. 3.10 – The Role of Aromatherapy in Sleep 00:00:00
- 11. 3.11 – Noise-Canceling Options for Sleep 00:00:00
- 12. 3.12 – The Science of Sleep-Friendly Colors 00:00:00
- 13. 3.13 – Air Quality and Ventilation for Rest 00:00:00
- 14. 3.14 – Bedroom Tech-Free Zones 00:00:00
- 15. 3.15 – Creating a Sanctuary Mindset in the Bedroom 00:00:00
- 1. 4.1 – Identifying Sleep-Friendly Habits 00:00:00
- 2. 4.2 – The Impact of Caffeine on Rest 00:00:00
- 3. 4.3 – Alcohol and Sleep Interruption 00:00:00
- 4. 4.4 – Nicotine’s Effect on Sleep Quality 00:00:00
- 5. 4.5 – Timing of Meals and Sleep Connection 00:00:00
- 6. 4.6 – Importance of Consistent Exercise 00:00:00
- 7. 4.7 – Power Naps: Helpful or Harmful? 00:00:00
- 8. 4.8 – Managing Screen Time During the Day 00:00:00
- 9. 4.9 – Overworking and Sleep Burnout 00:00:00
- 10. 4.10 – Benefits of Morning Sunlight Exposure 00:00:00
- 11. 4.11 – Creating Micro-Rest Moments in the Day 00:00:00
- 12. 4.12 – Balancing Productivity and Rest Cycles 00:00:00
- 13. 4.13 – Breaking Sleep-Disruptive Habits 00:00:00
- 14. 4.14 – Tracking Daily Habits and Sleep Outcomes 00:00:00
- 15. 4.15 – Building a Daily Rest-Conscious Lifestyle 00:00:00
- 1. 5.1 – How Blue Light Impacts Sleep 00:00:00
- 2. 5.2 – The Effect of Social Media Before Bed 00:00:00
- 3. 5.3 – Phone-Free Bedroom Practices 00:00:00
- 4. 5.4 – Replacing Screens with Calming Alternatives 00:00:00
- 5. 5.5 – TV and Sleep Quality 00:00:00
- 6. 5.6 – The Role of Music in Bedtime Relaxation 00:00:00
- 7. 5.7 – Digital Detox Techniques for Rest 00:00:00
- 8. 5.8 – Using Apps Wisely for Sleep Support 00:00:00
- 9. 5.9 – The Science of Melatonin and Light Exposure 00:00:00
- 10. 5.10 – Overstimulation and the Mind at Night 00:00:00
- 11. 5.11 – Gaming and Sleep Disruptions 00:00:00
- 12. 5.12 – Creating a No-Tech Wind-Down Zone 00:00:00
- 13. 5.13 – How Notifications Disrupt Sleep Cycles 00:00:00
- 14. 5.14 – Setting Screen Curfews 00:00:00
- 15. 5.15 – Building Tech Boundaries for Rest 00:00:00
- 1. 6.1 – Foods That Promote Sleep 00:00:00
- 2. 6.2 – Foods That Interfere with Sleep 00:00:00
- 3. 6.3 – Hydration Balance Before Bed 00:00:00
- 4. 6.4 – The Role of Magnesium and Calcium in Rest 00:00:00
- 5. 6.5 – Meal Timing and Sleep Connection 00:00:00
- 6. 6.6 – Caffeine Alternatives for Energy 00:00:00
- 7. 6.7 – Evening Exercise and Sleep Impact 00:00:00
- 8. 6.8 – Morning Exercise for Better Rest 00:00:00
- 9. 6.9 – Yoga and Stretching Before Bed 00:00:00
- 10. 6.10 – High-Protein Diets and Sleep 00:00:00
- 11. 6.11 – Sugar Intake and Sleep Cycles 00:00:00
- 12. 6.12 – Alcohol, Digestion, and Nighttime Rest 00:00:00
- 13. 6.13 – Supplements for Sleep Health 00:00:00
- 14. 6.14 – Building a Sleep-Friendly Meal Plan 00:00:00
- 15. 6.15 – Linking Physical Activity to Sleep Patterns 00:00:00
- 1. 7.1 – Common Sleep Disorders Overview 00:00:00
- 2. 7.2 – Insomnia: Signs and Management 00:00:00
- 3. 7.3 – Sleep Apnea and Breathing Disruptions 00:00:00
- 4. 7.4 – Restless Leg Syndrome Awareness 00:00:00
- 5. 7.5 – Narcolepsy and Its Impact 00:00:00
- 6. 7.6 – Parasomnias: Night Terrors and Sleepwalking 00:00:00
- 7. 7.7 – Identifying Circadian Rhythm Disorders 00:00:00
- 8. 7.8 – Mental Health and Sleep Disorders 00:00:00
- 9. 7.9 – Screening Tools for Sleep Concerns 00:00:00
- 10. 7.10 – When to Seek Professional Evaluation 00:00:00
- 11. 7.11 – Treatment Options for Insomnia 00:00:00
- 12. 7.12 – The Role of Sleep Clinics 00:00:00
- 13. 7.13 – Cognitive Behavioral Therapy for Sleep Issues 00:00:00
- 14. 7.14 – Medication and Sleep Disorders 00:00:00
- 15. 7.15 – Tracking Symptoms and Treatment Progress 00:00:00
- 1. 8.1 – Recognizing the Signs of Fatigue 00:00:00
- 2. 8.2 – How Fatigue Affects Decision-Making 00:00:00
- 3. 8.3 – Energy Mapping Throughout the Day 00:00:00
- 4. 8.4 – Strategic Use of Power Naps 00:00:00
- 5. 8.5 – Break Scheduling for Rest at Work 00:00:00
- 6. 8.6 – Balancing Energy with Nutrition 00:00:00
- 7. 8.7 – Exercise for Energy Boosts 00:00:00
- 8. 8.8 – Mindful Breathing for Alertness 00:00:00
- 9. 8.9 – Prioritizing Tasks When Fatigued 00:00:00
- 10. 8.10 – Saying No to Prevent Burnout 00:00:00
- 11. 8.11 – Coping with Chronic Fatigue Symptoms 00:00:00
- 12. 8.12 – Identifying Sleep Debt Accumulation 00:00:00
- 13. 8.13 – Fatigue and Emotional Regulation 00:00:00
- 14. 8.14 – Tracking Energy Levels and Patterns 00:00:00
- 15. 8.15 – Building a Fatigue-Resistant Lifestyle 00:00:00
- 1. 9.1 – Identifying Stress and Its Impact on Sleep 00:00:00
- 2. 9.2 – Guided Meditation for Sleep Preparation 00:00:00
- 3. 9.3 – Progressive Muscle Relaxation at Night 00:00:00
- 4. 9.4 – Breathing Techniques for Calming the Mind 00:00:00
- 5. 9.5 – Visualization for Sleep Readiness 00:00:00
- 6. 9.6 – Bedtime Mindfulness Practices 00:00:00
- 7. 9.7 – Evening Gratitude Rituals 00:00:00
- 8. 9.8 – Gentle Yoga for Stress Release 00:00:00
- 9. 9.9 – Relaxation Music and Soundscapes 00:00:00
- 10. 9.10 – Journaling Stress Away Before Bed 00:00:00
- 11. 9.11 – Managing Worry Spirals at Night 00:00:00
- 12. 9.12 – Essential Oils for Sleep Relaxation 00:00:00
- 13. 9.13 – Creating a Pre-Sleep Stress-Relief Routine 00:00:00
- 14. 9.14 – Pairing Relaxation with Daily Consistency 00:00:00
- 15. 9.15 – Maintaining Stress-Sleep Balance Long-Term 00:00:00
- 1. 10.1 – Defining Your Personal Sleep Goals 00:00:00
- 2. 10.2 – Creating a Sleep Journal for Self-Monitoring 00:00:00
- 3. 10.3 – Adjusting Routines Over Time 00:00:00
- 4. 10.4 – Identifying Barriers to Long-Term Sleep Health 00:00:00
- 5. 10.5 – Tracking Progress in Fatigue Reduction 00:00:00
- 6. 10.6 – Building Sleep into Your Wellness Plan 00:00:00
- 7. 10.7 – Preventing Relapse into Poor Sleep Habits 00:00:00
- 8. 10.8 – Using Professional Guidance for Ongoing Support 00:00:00
- 9. 10.9 – Incorporating Rest Into Family Schedules 00:00:00
- 10. 10.10 – Balancing Work Demands with Rest Needs 00:00:00
- 11. 10.11 – Evaluating Environmental Changes Over Time 00:00:00
- 12. 10.12 – Financial Stress and Sleep Planning 00:00:00
- 13. 10.13 – Teaching Healthy Sleep Habits to Children 00:00:00
- 14. 10.14 – Creating Accountability for Sleep Goals 00:00:00
- 15. 10.15 – Sustaining Energy Balance for Lifelong Health 00:00:00
Course overview
Lesson Overview
9.3 – Progressive Muscle Relaxation at Night: Progressive muscle relaxation helps you notice and release body tension step by step. You start by tensing one group of muscles, then slowly letting them soften. This contrast teaches your body the feeling of true relaxation. It reduces stress and physical discomfort caused by long days. Focusing on each muscle group also quiets distracting thoughts. It’s a simple but powerful way to prepare your body for deep rest. Doing it in bed allows you to drift off naturally afterward. Pairing it with slow breathing enhances the calming process. Practiced regularly, it trains your nervous system to unwind faster. Relaxed muscles lead to a relaxed mind, and both welcome sleep.
About this course
Techniques and routines to improve sleep quality, reduce fatigue, and restore daily energy levels for better overall health.
This course includes:
- Sleep habit tracking tools and bedtime routine planners
- Relaxation and wind-down techniques for better rest
- Environmental optimization tips for improved sleep quality