Go To Bed

Welcome! Congratulations on your commitment to improving the quality of your sleep! In this class you will learn about positive sleep behaviors, create some of your own, then turn them into habits that you can easily sustain. You'll be on your way to better sleep in just seven days!

Materials: You'll need these items for class:
Computer, pad or smart phone with...
- Internet, video camera and microphone (headset recommended)
- Web browser
- PDF viewer
- Google Hangout access
- Email
A way to take notes (electronic or paper, either is fine)

Day 1 - The Importance of Sleep

Why do you need sleep? To convince yourself to prioritize sleep over all those other important things on your 'To Do' list, you're going to want these facts.

Homework: Click here to access tonight's homework.

Resources: You might find the links below to be helpful reminders of today's work or useful for homework tonight.
- Sleep Quiz
- Bluelight Filter App for Android
- Bluelight Filter App for iOS

Day 2 - Positive Sleep Behaviors

Now that you know all about positive sleep behaviors, it's time to start trying some out. Time to discover what works uniquely well for you.

Homework: Click here to access tonight's homework.

Resources: You might find the links below to be helpful reminders of today's work or useful for homework tonight.
- Meditation
- Breathing and more info here too
- Visualization
- All three in one (Meditation, Breathing, Visualization)
- Relax Melodies app for Android
- Relax Melodies app for iOS

Day 3 - Turning Behaviors Into Habits

We don't usually think about our habits much, we just accept them or complain about them. But today, that changes. Today we learn about Cue/Reaction/Reward and how you can take control of your habits!

Homework: Click here to access tonight's homework.

Resources: You might find the links below to be helpful reminders of today's work or useful for homework tonight.
- Power of Habit video
- Power of Habit information, by author Charles Duhigg

Day 4 - Making Habits Stick

Good intentions do not make good habits. But a good support system well. Today is all about the Six Sources of Influence and how they can help your habits become easy to follow.

Homework: Click here to access tonight's homework.

Resources: You might find the links below to be helpful reminders of today's work or useful for homework tonight.
- Six Sources of Influence
- Vital Behaviors

Day 5 - Evolving Your Sleep Habits

It is time to self-assess how you think this is working for you. After evaluating your progress, you'll make adjustments to your habit and practice them some more.

Homework: Two more nights! You're almost there! Click here to access tonight's homework.

Day 6 - Practice Makes Perfect

Let's check in on our habits, our self-evaluations on our progress, and give each other feedback.

Homework: Last night of homework! Click here to access it.

Day 7 - Looking forward

Today we review all we've learned, and prepare for our final assessment in one month's time.

No homework! Class is done! Congratulations! We will email you the survey in a month to see how your sleep habits are holding up. Click here for a preview.