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Better Sleep Program

 

Learn the most effective cognitive / behavioural strategies that decrease insomnia . . . 


 

        This 5 session group program meets once a week to provide information and skills instruction in the cognitive / behavioural techniques which decrease insomnia and promote better, more restful, sleep. For greatest success, daily home practice is very strongly recommended.

 

YOU WILL LEARN :

  • self-regulation strategies to help fall asleep, or back to sleep, more easily
  • the sleep behaviours most highly recommended by sleep researchers
  • lifestyle factors influencing sleep architecture
  • tips on sleep efficiency and energy management
  • myths and facts about sleep
  • techniques to clear the mind of unproductive self-talk, worry and mental chatter
  • the common self-expectations about sleep
  • how to keep a sleep diary
  • the bedtime relaxation techniques used by NASA, the armed forces, the Mayo Clinic and Harvard Medical School Sleep Program, to develop stronger abilities to relax the body, calm the mind, and promote better sleep

Depending on group composition there may also be discussion on applying the techniques to shiftwork, jetlag, and seniors' sleep patterns. Participants are encouraged to follow-up this educational program with continued self-monitoring, behavioural/lifestyle changes, and skills practice.

This program is experiential, which makes it hard for you to get the full sense of its possibilities from simply reading a program description.  Perhaps it would help to know what past participants have said... read more...

Women may also be interested in participating in a one evening workshop on Better Sleep for Peri-Menopausal Women.  read more...

Following the Better Sleep Program, some participants may benefit from enrolling in the 12 session Relaxation and Stress Management Skills Training program. This would further develop and strengthen skills in physical and mental relaxation to set the stage to for sleep to come, or to fall back to sleep if awakening with a "busy brain" during the night.

You may choose to have a combination of a group program and private sessions. For example, you may have one or more private training sessions to get started on some strategies right away while waiting for the next group program to start. Some individuals progress further with some private training after a group program to tailor the ideas to their specific situation.

 

 

DATES, TIME, and LOCATION :

 

The next Better Sleep Program meets weekly for five Thursdays 

beginning on OCTOBER 5, 2017.

 

You may attend in person   OR   do it on-line...

 

ATTENDING IN PERSON

 

from 7:30 - 8:30 pm

in Room 334 University Centre, University of Guelph   (find this location...)

 

Payment is by cash or cheque at the first session.

 

A minimum of 6 people is required for this group.

 

If you are unable to attend a session for any reason,

you may make up that particular class at any future Better Sleep Program. 

(Please call ahead to confirm the time and location when making up a class.)

DOING the Program ON-LINE 

 

If you cannot make it in person to the Thursday evening program this fall, you CAN do it on-line!

 

One lesson is e-mailed each week for 5 weeks, beginning on OCTOBER 5.  

Access the lessons again and again, even weeks later. 

This makes it easy to go at your own pace, on days and times that best suit you.

 

To do the ON-LINE program:

 Get instructions here  about payment and downloading instructions to enroll 

 Remember the password that you choose for yourself.

 

 

FEES :

  • $ 20 for University of Guelph students  (due to a subsidy from U of G Student Health Services)
  • $ 25 for members of United Steelworkers Local 4120  (due to a subsidy from Local 4120)
  • $ 50 for all others

Gift certificates are available.

 

 

TO REGISTER to come in person :

  • in advance - Complete a registration form and mail or e-mail it to reserve your spot in the program.
  • in person - Space permitting, it is also possible to register and pay in person at the first session by arriving 10 minutes early.

 

UNABLE  to attend the FALL 2017 program in person ?

  • Join a waiting list to start another program earlier, or meet on a different day / time :
    For those interested in having this program offered at another day or time, leave your name on the Better Sleep waiting list by e-mailing ksomers@uoguelph.ca or call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662. Please specify which days and times you prefer to meet. A program can begin anytime there are 6 or more names on the waiting list. 
  • Arrange for a program to come to your workplace or community site :
    The Better Sleep Program, or selected topics from this program, can be provided on-site at your workplace or community group site.   A 30-60 minute Lunch & Learn session can also be provided.  Call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662 to make arrangements for sessions at your location. 
  • Consider taking the Program ON-LINE  (instructions are above).
  • Make an appointment for private training :
    Any of the Better Sleep topics listed above can be provided in private, one-to-one training sessions. Daytime, late afternoon, and evening times are available on weekdays throughout the year. Call 519 824-4120, ext. 52662, or e-mail ksomers@uoguelph.ca to make a private appointment for individual training. 
  • Access other resources :

FOR FURTHER RESOURCES on sleep and insomnia (websites, books, CDs, and sleep organizations)  read more...

For a two page summary of insomnia management strategies written for university students that you could use to get started, visit www.uoguelph.ca/~lag/sleep.shtml.

 

FURTHER INFORMATION :

If you wish more information or have any further questions, do not hesitate to e-mail ksomers@uoguelph.ca or call Kathy Somers at 519 824-4120, ext. 52662.   Please leave a message so I can return your call.