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My Optimum Sleep Training
INTRODUCTION
1_Introduction & Overview (1:38)
2_Why this program (2:26)
3_How to participate in this program (2:38)
CORE WEEKS
Preliminaries & Assessment (4:48)
1_Week ONE (3:35)
2_Week TWO (6:38)
3_Week THREE (5:07)
4_Week FOUR (4:25)
5_Week FIVE (3:54)
6_Week SIX (3:31)
BONUS Closing Remarks (2:28)
Organization of Sleep
Architecture: Sleep Stages & States (12:48)
Architecture: Cycles & Arrangement (7:54)
Architecture: Elderly (2:26)
Models
1_Two Process (7:01)
2_Switch Models (6:15)
3_Three P Model (5:25)
Insomnia Therapies
1_Sleep Hygiene (9:47)
2_Sleep Restriction (7:10)
3_Stimulus Control (9:17)
4_Relaxation programs (7:48)
5_Stress management (6:32)
6_Chrono & Light therapy (5:40)
7_Paradoxical intent (2:44)
APPENDICES:
Appendix 1_The kinds of insomnia (16:24)
Appendix 2a_How Sleeping Pills Work (10:32)
Appendix 2b_How Sleeping Pills Work (cont) (9:55)
Appendix 3_Shiftwork (14:04)
Appendix 4_Well known truths, half-truths, and untruths about sleep (15:57)
Appendix 5_Tools (18:05)
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Architecture: Sleep Stages & States
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