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Preventative Health™: Restful Sleep: Transform Sleep
Week 1: Foundations of Sleep Science
Wk01-L01 - Introduction to Sleep Science: Why Sleep is Essential for Health
Wk01-L02 - Understanding Sleep Stages: Overview of REM and Non-REM Sleep
Wk01-L03 - The Sleep Cycle: How Stages of Sleep Progress Throughout the Night
Wk01-L04 - Biology of Sleep: Role of the Brain in Sleep Regulation
Wk01-L05 - Circadian Rhythms: What They Are and Their Role in Sleep
Wk01-L06 - Factors Influencing Circadian Rhythms: Light, Temperature, and Timing
Wk01-L07 - Effects of Disrupted Sleep Cycles: Consequences of Irregular Patterns
Wk01-L08 - Understanding Chronotypes: Morning People vs. Night Owls
Wk01-L09 - Common Sleep Myths (Part 1): Addressing Misconceptions About Sleep Cycles
Wk01-L10 - Practical Application: Analyzing How Your Schedule Aligns with Your Sleep Cycle
Week 1: Quiz
Week 2: The Benefits of Quality Sleep
Wk02-L01 - Introduction to Sleep’s Role in Health
Wk02-L02 - The Role of Sleep in Physical Health
Wk02-L03 - How Sleep Impacts the Brain
Wk02-L04 - Sleep and Emotional Regulation
Wk02-L05 - The Link Between Sleep and Productivity
Wk02-L06 - The Impact of Sleep on Physical Appearance
Wk02-L07 - Sleep and Athletic Performance
Wk02-L08 - Long-Term Benefits of Consistent Sleep
Wk02-L09 - Common Sleep Myths (Part 2): "I Can Function Well on Little Sleep"
Wk02-L10 - Practical Application: Tracking the Benefits of Sleep in Your Life
Week 2: Quiz
Week 3: Understanding Common Sleep Disorders
Wk03-L01 - What Are Sleep Disorders? Introduction and Overview
Wk03-L02 - Insomnia: Causes, Symptoms, and Management
Wk03-L03 - Sleep Apnea: Risks, Diagnosis, and Treatment
Wk03-L04 - Restless Legs Syndrome: What It Is and How It Affects Sleep
Wk03-L05 - Narcolepsy: Symptoms and Impacts on Daily Life
Wk03-L06 - The Role of Chronic Sleep Deprivation in Disorders
Wk03-L07 - Identifying Sleep Disorder Symptoms: Warning Signs to Watch For
Wk03-L08 - Debunking Sleep Myths (Part 3): Misconceptions About Sleep Disorders
Wk03-L09 - Health Impacts of Untreated Sleep Disorders
Wk03-L10 - Practical Application: Assessing When to Seek Professional Help
Week 3: Quiz
Week 4: Enhancing Sleep Environments
Wk04-L01 - Introduction to the Ideal Sleep Environment
Wk04-L02 - The Impact of Lighting on Sleep
Wk04-L03 - Optimal Bedroom Temperature
Wk04-L04 - Noise Control and Its Role in Sleep Quality
Wk04-L05 - The Influence of Bedding on Sleep
Wk04-L06 - Decluttering the Bedroom: Creating a Calm Atmosphere
Wk04-L07 - Pets in the Bedroom: Pros and Cons
Wk04-L08 - The Role of Aromatherapy and Scents
Wk04-L09 - The Influence of Technology in the Bedroom
Wk04-L10 - Practical Application: Assessing Your Sleep Environment
Week 4: Quiz
Week 5: Lifestyle Choices and Sleep Quality
Wk05-L01 - Introduction to Lifestyle and Sleep
Wk05-L02 - How Nutrition Affects Sleep
Wk05-L03 - The Timing of Meals and Its Impact on Sleep
Wk05-L04 - Hydration and Sleep: Striking the Right Balance
Wk05-L05 - Caffeine and Alcohol: Sleep Disruptors
Wk05-L06 - The Role of Exercise in Sleep Quality
Wk05-L07 - Overtraining and Its Impact on Sleep
Wk05-L08 - Managing Stress to Improve Sleep
Wk05-L09 - The Role of Pre-Bedtime Routines in Stress Management
Wk05-L10 - Practical Application: Assess Your Lifestyle’s Impact on Sleep
Week 5: Quiz
Week 6: Establishing Sleep Routines and Mindfulness Practices
Wk06-L01 - The Importance of Consistency in Sleep Routines
Wk06-L02 - The Science Behind Wind-Down Routines
Wk06-L03 - Journaling for Sleep: Reflective Writing to Clear the Mind
Wk06-L04 - Deep Breathing Techniques for Relaxation
Wk06-L05 - Progressive Muscle Relaxation (PMR)
Wk06-L06 - Mindfulness for Better Sleep
Wk06-L07 - Guided Imagery and Visualization Techniques
Wk06-L08 - The Role of Meditation in Sleep Improvement
Wk06-L09 - Tracking Progress: Monitoring Your Sleep Routine
Wk06-L10 - Practical Application: Creating and Implementing a Sleep Routine
Week 6: Quiz
Week 7: Tackling Common Sleep Problems
Wk07-L01 - Introduction to Common Sleep Problems
Wk07-L02 - Insomnia: Understanding Causes and Symptoms
Wk07-L03 - Sleep Interruptions: What Causes Them?
Wk07-L04 - The Role of Stress and Anxiety in Sleep Problems
Wk07-L05 - Sleep Deprivation: Recognizing Its Effects
Wk07-L06 - Sleep Problems Related to Shift Work
Wk07-L07 - Sleep Environment and Its Role in Challenges
Wk07-L08 - Behavioral Sleep Disorders: Recognizing Unhealthy Patterns
Wk07-L09 - Debunking Myths About Sleep Problems
Wk07-L10 - Practical Application: Identifying Your Sleep Challenges
Week 7: Quiz
Week 8: Utilizing Sleep Tracking and Analysis
Wk08-L01 - Introduction to Sleep Tracking
Wk08-L02 - What Metrics Matter in Sleep Tracking?
Wk08-L03 - The Benefits of Sleep Tracking
Wk08-L04 - Common Sleep Tracking Tools and Technologies
Wk08-L05 - How to Interpret Sleep Data
Wk08-L06 - Potential Pitfalls of Sleep Tracking
Wk08-L07 - Integrating Sleep Tracking with Lifestyle Changes
Wk08-L08 - The Role of Professional Sleep Studies
Wk08-L09 - Privacy and Security in Sleep Tracking
Wk08-L10 - Practical Application: Analyzing Your Sleep Data
Week 8: Quiz
Week 9: Separating Sleep Myths from Facts
Wk09-L01 - Introduction to Sleep Myths
Wk09-L02 - Myth 1: "You Can Catch Up on Sleep Over the Weekend"
Wk09-L03 - Myth 2: "Snoring is Harmless"
Wk09-L04 - Myth 3: "Everyone Needs 8 Hours of Sleep"
Wk09-L05 - Myth 4: "Alcohol Helps You Sleep"
Wk09-L06 - Myth 5: "Daytime Naps Are Bad for You"
Wk09-L07 - Myth 6: "Technology Doesn’t Affect Sleep"
Wk09-L08 - Myth 7: "Older Adults Need Less Sleep"
Wk09-L09 - Myth 8: "If You Can’t Sleep, Stay in Bed"
Wk09-L10 - Practical Application: Identifying Myths in Your Own Beliefs About Sleep
Week 9: Quiz
Week 10: Understanding Sleep’s Relationship with Nutrition and Exercise
Wk10-L01 - Introduction to Sleep, Nutrition, and Exercise
Wk10-L02 - The Role of Diet in Sleep
Wk10-L03 - How Meal Timing Affects Sleep
Wk10-L04 - Hydration and Its Impact on Sleep
Wk10-L05 - Exercise and Sleep Quality
Wk10-L06 - The Impact of Overtraining on Sleep
Wk10-L07 - The Synergy Between Sleep and Recovery
Wk10-L08 - Foods and Habits to Avoid for Better Sleep
Wk10-L09 - Long-Term Benefits of Healthy Sleep, Nutrition, and Exercise Habits
Wk10-L10 - Practical Application: Optimizing Nutrition and Exercise for Sleep
Week 10: Quiz
Week 11: Exploring the Sleep-Stress Connection
Wk11-L01 - Introduction to the Sleep-Stress Cycle
Wk11-L02 - The Role of Cortisol in Sleep Disruption
Wk11-L03 - Common Stressors That Affect Sleep
Wk11-L04 - Physical Effects of Stress on Sleep
Wk11-L05 - The Emotional and Cognitive Impact of Stress on Sleep
Wk11-L06 - Stress Reduction Techniques for Better Sleep
Wk11-L07 - Creating a Stress-Free Sleep Environment
Wk11-L08 - Guided Journaling for Stress Management
Wk11-L09 - Building Stress Resilience Over Time
Wk11-L10 - Practical Application: Designing Your Stress Reduction Plan
Week 11: Quiz
Week 12: Sleep’s Influence on Mental Health
Wk12-L01 - Introduction to Sleep and Mental Health
Wk12-L02 - How Sleep Affects Emotional Regulation
Wk12-L03 - Sleep’s Role in Cognitive Performance
Wk12-L04 - The Link Between Sleep and Depression
Wk12-L05 - Sleep and Anxiety Disorders
Wk12-L06 - Sleep’s Role in Managing ADHD and Other Disorders
Wk12-L07 - The Impact of Sleep Deprivation on Relationships
Wk12-L08 - Mental Health Strategies to Improve Sleep
Wk12-L09 - Building Positive Sleep-Mental Health Cycles
Wk12-L10 - Practical Application: Identifying and Breaking Negative Cycles
Week 12: Quiz
🔎 Week 13: Review & Reflection – Restful Sleep
You’ve Built a Sleep Health Competency
Review of Week 1 – Foundations of Sleep Science
Review of Week 2 – The Benefits of Quality Sleep
Review of Week 3 – Understanding Common Sleep Disorders
Review of Week 4 – Enhancing Sleep Environments
Review of Week 5 – Lifestyle Choices and Sleep Quality
Review of Week 6 – Sleep Routines and Mindfulness Practices
Review of Week 7 – Tackling Common Sleep Problems
Review of Week 8 – Sleep Tracking and Analysis
Review of Week 9 – Separating Sleep Myths from Facts
Review of Week 10 – Sleep’s Relationship with Nutrition and Exercise
Review of Week 11 – The Sleep–Stress Connection
Review of Week 12 – Sleep and Mental Health
Integration, Mastery, and Exam Preparation
🏁 Competency Exam - Preventative Health™: Restful Sleep - Transform Sleep
Course Competency Exam
Wk03-L07 - Identifying Sleep Disorder Symptoms: Warning Signs to Watch For
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