This is an online workshop (via Zoom), which is 5 consecutive weeks of one hour per week. The facilitator is a licensed kinesiologist with many years’ experience in self-regulation, biofeedback, and stress management. Anyone living in Southeast Ontario can register. There are no referrals needed and the cost is completely free. We are funded by the Ministry of Health and Long-Term Care.
Do you — have difficulty falling asleep? have a hard time falling back to sleep? wake up early and can’t fall back to sleep?
If this sounds like you, join our Better Sleep program designed to promote more restful sleep. During this free, 5-week group program you will learn the most effective cognitive behavioural strategies that decrease insomnia. The focus is on practicing strategies to relax mind and body, get more energizing sleep, and to fall asleep or back to sleep more easily.
This program is facilitated by Kathy Somers, R.Kin, BCB from the Stress Management & High Performance Clinic. To learn more: Home – Stress Management and High Performance Clinic
Note: This program does not address medical conditions such as sleep apnea.
Session 1 – The 3 Keys to Decreasing Insomnia
- Realistic goals and sleep expectations
- The 3 keys to decreasing insomnia
- Tips for falling asleep more easily
- The BMW approach to resting mind and body
Session 2 – Sleep Strengthening Behaviours
- Sleep stages and how to get more energy from sleep
- Common factors that influence sleep architecture, and increase mid-night awakenings
- To nap or not to nap?
- Bedtime relaxation techniques
Session 3 – Avoiding the Big Mistake
- The Sleep Hygiene Index
- The Big Mistake in bed
- What to do when you wake in the night, and tips for falling back to sleep more easily
- Sleep behaviours most recommended by sleep researchers, including the 30-30 Rule
- The Secret Handshake to calm the mind
Session 4 – Stop Worrying
- Tips to curb bedtime worrying
- Noisy bedrooms
- Resting the mind even in the presence of noise or pain
Session 5 – When my Busy Brain is Hard to Settle Down
- Ways to use mental & emotional calming earlier in the day for improving sleep
- Park It
- Further techniques for clearing the mind of unproductive self-talk and mental chatter
- Drafting a personal action plan