Sleep Now: Get Better Sleep and Wake up Feeling Energized from Udemy

We are top Udemy instructors in the personal development category. Our courses have been taken by over 800,000+ happy students from 200 countries.

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Getting a good night’s sleep has a long list of positive benefits that greatly increase quality of life.

Unfortunately, many of us struggle to sleep well, either we can’t fall asleep or wake up and stay up tossing and turning.

Then we spend our day feeling cranky, irritable and not being able to think clearly.

Not getting enough sleep can be frustrating because we often feel that it’s not our fault. Sometimes we don’t feel we have the time. Other times we do our best to but find ourselves laying there and stare at the ceiling.

If you can relate to this, you’re not alone. 1 in 3 people suffer from mild insomnia and nearly everyone has experienced sleep deprivation at times. It seems that lack of sleep is normal, but that doesn’t mean it’s healthy. In fact, the Centers for Disease Control has labeled insufficient sleep a public health problem.

Lack of sleep has some negative side effects, and studies have shown that the sleep-deprived are more prone to car and work accidents, depression, obesity, and many other chronic illnesses like diabetes and even cancer.

A note from instructor Joeel: "I learned the importance of sleep the hard way... when extreme life trauma (failing college and losing my brother) and the resulting stress left me unable to sleep, which lead to many health conditions, like high blood pressure and passing out, that you wouldn't expect in a 19-year-old. Learning about how to sleep well, even under the hardest conditions, was a journey that brought me back to health and allowed me to turn that trauma into a powerful life purpose."

There is good news—you too can use the power of your mind and some simple behavioral changes to improve the quality of your sleep.

This course will help you:

Understand why sleep matters and how it works
Know how much sleep you really need and how waking up at night may be normal
Learn how to live your life in a way that enhances your sleep
Learn techniques to help you fall asleep (or back asleep)
Explore natural remedies to sleep better
Learn powerful breathing and mental exercises to empower your sleep and your life
Help you help those you love (or your clients) get a better night’s sleep

Plus, you receive a 10 minute Guided Progressive Relaxation to help you drift off into a deep, restful sleep.

So, are you ready to finally start getting a good nights rest? If so enroll now, we look forward to seeing you in the course.

Guarantee: We know you will love this course. However, we offer a no-questions-asked 30-day money-back guarantee if the course does not meet your needs for any reason.

So, who are we?

We are Joeel & Natalie Rivera, serial entrepreneurs, authors, speakers, and educators. We have over a decade of experience in the field of psychology and life coaching and our greatest passion is empowering others to live life on their terms, fulfill their potential, and embrace their greater purpose. All of our programs are designed based on our experience in coaching, social services, psychology, and education, as well Joeel’s Masters Degree in Counseling and research on happiness for his dissertation for a PhD in psychology. We have over 800,000+ students from 200 countries.

What's inside

Learning objectives

Stop racing thoughts and fall asleep quickly
Easily fall back to sleep if you wake up at night
Understand the psychology and physiology of sleep
Create new sleeping patterns and overcome insomnia

Wake up feeling rested and rejuvenated
Improve your overall health and mood
Feel greater energy and stamina throughout the day
Improve the quality of your life

Stop racing thoughts and fall asleep quickly
Easily fall back to sleep if you wake up at night
Understand the psychology and physiology of sleep
Create new sleeping patterns and overcome insomnia
Wake up feeling rested and rejuvenated
Improve your overall health and mood
Feel greater energy and stamina throughout the day
Improve the quality of your life

Syllabus

Learn why sleep matters, how much sleep is needed, how sleep works, and how to tell if you should see a doctor.

Getting a good night’s sleep has a long list of positive benefits that greatly increase quality of life. Unfortunately, many of us struggle to sleep well, either we can’t fall asleep or wake up and stay up tossing and turning.

Sleep is vitally important to the overall function of your body and quality of your life! Find out the amazing benefits of a good night's rest and potential side-effects of insomnia and sleep deprivation. See attachment.

There are a lot of mixed messages out there about how much sleep we really need. Plus, there is evidence the typically believed "8 hours a night" isn't what our ancestors used to sleep. Find out more. See attachment.

Understanding how sleep works is a key to ensuring you're sleeping optimally. See attachment.

Find out how you can tell if your sleep troubles are normal, and fixable, or if you need to seek medical advice. See attachment.

Discover what you can do during the day and before sleep, including common things to avoid, to help ensure you body is ready for a good night's rest. See attachment.

Create a comfortable environment that will make sleep easy and peaceful. See attachment.

So what do you do when you can't fall asleep or you wake up and can't get back to bed? There are many strategies that have been proven to work. Find out which ones work best for you! See attachment.

Discover natural remedies that can assist you with your sleep. See attachment.

Learn a variety of breathing techniques and mental exercises to empower your sleep and your life. See attachment.

Learn a variety of breathing techniques and mental exercises to empower your sleep and your life.

Listen to this guided progressive relaxation exercise before bed to help ease your mind and body into restful sleep. Or, listen to it any time to train yourself how to walk yourself through this powerful technique.

Congratulations you did it! Now remember the real power is not knowing the information but applying it to your life. Therefore, decide what strategies you will use to get started with!

Traffic lights

Read about what's good

what should give you pause

and possible dealbreakers

Explores natural remedies and breathing techniques, which may appeal to those seeking alternatives to medication for sleep improvement

Includes a guided progressive relaxation exercise, which can be a helpful tool for calming the mind and body before sleep

Teaches techniques to help fall asleep or return to sleep, which can be valuable for those experiencing sleep difficulties

Explores the psychology and physiology of sleep, which provides a deeper understanding of sleep processes

Covers various aspects of sleep, including daytime habits, sleep environment, and mental exercises, offering a holistic approach

Aims to improve overall health, mood, energy, and stamina, highlighting the connection between sleep and well-being

Reviews summary

Practical strategies for better sleep

According to learners, this course offers practical and effective strategies for improving sleep. Students found the techniques easy to understand and implement, leading to significant improvements in their sleep quality. Many highlighted the value of specific components like breathing exercises and guided relaxation. While some existing reviews suggest it's great for beginners, a few learners with prior knowledge found parts of the content a bit basic. Overall, students report gaining actionable tools to fall asleep faster and wake up feeling more energized.

May feel introductory for those with prior knowledge.

"Some parts felt like a review if you've already read about sleep hygiene."

"I was hoping for a bit more depth on advanced topics, but it's good for fundamentals."

"If you have a background in psychology or health, certain sections might be familiar."

Offers a solid foundation for those new to sleep science.

"This course was a perfect introduction to understanding why I wasn't sleeping well."

"If you are completely new to sleep hygiene, this course is a great starting point."

"It lays out the basics clearly and comprehensively for anyone struggling."

Breathing and relaxation exercises are highly effective.

"The guided progressive relaxation exercise alone was worth the price of the course."

"I found the breathing techniques especially helpful for calming my mind before bed."

"Using the relaxation methods taught has become a key part of my nightly routine."

Provides easy-to-apply, practical tools and strategies.

"The course is full of practical tips that I could start using immediately."

"I appreciated how actionable the advice was; not just theory."

"It gives you concrete steps you can take right away to work on your sleep."

Techniques help achieve better, more restful sleep.

"Following the advice in this course really helped me improve my sleep patterns and fall asleep faster."

"I've tried many things, but the methods here actually helped me get a full night's rest."

"My sleep quality has noticeably improved since I started applying the techniques taught here."

Activities

Be better prepared before your course. Deepen your understanding during and after it. Supplement your coursework and achieve mastery of the topics covered in Sleep Now: Get Better Sleep and Wake up Feeling Energized with these activities:

Review Sleep Hygiene Principles

Show steps

Reinforce foundational knowledge of sleep hygiene to maximize the benefits of the course.

Browse courses on Sleep Hygiene

Show steps

Read articles or watch videos about sleep hygiene best practices.
Identify areas in your current routine that need improvement.
Create a plan to implement better sleep hygiene habits.

Review 'Why We Sleep' by Matthew Walker

Show steps

Expand your understanding of the science behind sleep and its impact on overall well-being.

View Why We Sleep on Amazon

Show steps

Read the book 'Why We Sleep' by Matthew Walker.
Take notes on key concepts and findings.
Reflect on how the information relates to your own sleep habits.

Create a Sleep Diary

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Track your sleep patterns and identify potential triggers for sleep disturbances.

Show steps

Download or create a sleep diary template.
Record your sleep time, wake time, and any sleep disturbances each day.
Note any factors that may have affected your sleep, such as caffeine intake or stress levels.
Analyze your sleep diary to identify patterns and potential areas for improvement.

Three other activities

Expand to see all activities and additional details

Show all six activities

Practice Relaxation Techniques

Show steps

Master relaxation techniques to calm your mind and body before bed.

Show steps

Choose a relaxation technique, such as deep breathing or progressive muscle relaxation.
Practice the technique for 15-20 minutes each day.
Use the technique before bed to promote relaxation and sleep.

Design a Personalized Sleep Improvement Plan

Show steps

Develop a comprehensive plan to address your specific sleep challenges and improve your sleep quality.

Show steps

Assess your current sleep habits and identify areas for improvement.
Set realistic and achievable sleep goals.
Develop a plan to implement changes to your sleep environment, routine, and lifestyle.
Track your progress and make adjustments as needed.

Review 'The Sleep Revolution' by Arianna Huffington

Show steps

Gain insights into the cultural and societal factors that affect sleep and learn practical strategies for improving sleep quality.

View The Sleep Revolution: Transforming Your Life,... on Amazon

Show steps

Read 'The Sleep Revolution' by Arianna Huffington.
Identify key takeaways and actionable strategies.
Reflect on how the book's insights can be applied to your own life.

Career center

Learners who complete Sleep Now: Get Better Sleep and Wake up Feeling Energized will develop knowledge and skills that may be useful to these careers:

Holistic Health Practitioner

A holistic health practitioner focuses on the whole person, and sleep is a foundational aspect of overall well-being. This course can empower a holistic health practitioner with a complete understanding of sleep, including its importance, the science behind it, and how to promote better sleep. The course covers a wide range of sleep-related information, such as how to fall asleep, natural remedies, and breathing and mental exercises. By understanding these principles, the practitioner can provide more comprehensive care to clients. This course is particularly valuable to a holistic health practitioner.

See salaries and explore the career path for Holistic Health Practitioner

Yoga Instructor

A yoga instructor guides students through practices that promote physical and mental well-being, and sleep is an element of both. This course will help a yoga instructor understand the connection between sleep and overall wellness, and how breathing and mental exercises can improve sleep. This course offers methods for improving sleep, including natural remedies, and breathing and mental exercises, complementing a yoga instructor's existing skill set. Understanding the psychology and physiology of sleep will be valuable for a yoga instructor. This makes this course very beneficial for a yoga instructor.

See salaries and explore the career path for Yoga Instructor

Wellness Coach

A wellness coach guides individuals toward healthier lifestyles, often addressing sleep as a foundational element. This course helps a wellness coach understand the intricacies of sleep, including how it works, how much is needed, and techniques to improve it. The course will also equip a wellness coach with strategies for their clients to fall asleep, to fall back asleep, and to utilize breathing and mental exercises, which can help them develop tailored sleep improvement plans for their clients. Furthermore, understanding the psychology of sleep can aid in addressing underlying issues that may impact sleep patterns, making this a course that is particularly useful.

See salaries and explore the career path for Wellness Coach

Stress Management Consultant

A stress management consultant helps clients develop coping mechanisms to manage stress, and sleep is greatly affected by stress. This course helps a stress management consultant understand how stress impacts sleep and effective techniques to improve it. It informs the consultant about the importance of sleep, how sleep works, and methods for falling asleep and staying asleep, and also how to develop new sleeping patterns. The breathing and mental exercises taught in this course will be especially useful. This could make this a valuable course for a stress management consultant.

See salaries and explore the career path for Stress Management Consultant

Health and Wellness Blogger

A health and wellness blogger creates content on a variety of health related topics. This course on sleep may be helpful to a health and wellness blogger to create more focused content on sleep. The course will give a blogger insight into the importance of sleep, how it works, and techniques to improve it. A blogger will also learn about natural remedies, breathing, and mental exercises. The information provided in the course will help a blogger create insightful articles, posts, and other content, making this an ideal course for anyone in this field.

See salaries and explore the career path for Health and Wellness Blogger

Corporate Wellness Consultant

A corporate wellness consultant develops and implements programs that improve employee health and productivity, and sleep is a key area to address. This course helps a corporate wellness consultant understand the science of sleep and provides techniques for improving sleep quality. The course includes methods for helping clients fall asleep, natural remedies, and breathing and mental exercises to enhance sleep. A consultant can use this knowledge to design effective programs that address sleep issues, contributing to improved employee well-being, energy, and job performance. A corporate wellness consultant should consider this course.

See salaries and explore the career path for Corporate Wellness Consultant

Health Educator

A health educator promotes healthy behaviors and educates communities about wellness. This course can help a health educator by providing insights into the physiology of sleep, its importance for overall health, and the negative consequences of sleep deprivation. The course also includes techniques for falling asleep, natural remedies, and breathing and mental exercises. The information on how to live in a way that enhances sleep can be part of a health educator's toolkit for creating programs and materials to improve community health. This makes the course a helpful resource for health educators.

See salaries and explore the career path for Health Educator

Substance Abuse Counselor

A substance abuse counselor works with individuals struggling with addiction, and sleep issues are very common in this population. This course may be helpful for a substance abuse counselor to better understand sleep and the tools available to promote improved sleep. The course covers sleep's importance, the psychology behind it, how it works, and how to improve it, including techniques to fall asleep and to fall back asleep. The counselor may also be able to incorporate breathing and mental exercises for their clients. This makes this course potentially beneficial to a substance abuse counselor.

See salaries and explore the career path for Substance Abuse Counselor

Registered Dietitian

A registered dietitian provides expertise in food, nutrition, and health, and sleep impacts nutrition. This course may help a registered dietitian understand how sleep is related to overall health, and they may incorporate this knowledge into client care plans. The course covers sleep's importance, how it works, and strategies for enhancing it, including natural remedies. Additionally, the course teaches how to develop new sleeping patterns. This course may be helpful for registered dietitians.

See salaries and explore the career path for Registered Dietitian

Mental Health Counselor

A mental health counselor provides support and treatment for emotional and psychological issues, and sleep problems are often related to mental health concerns. This course may be useful for a mental health counselor as it explores the psychology behind sleep, along with techniques for improving sleep quality. The course covers strategies for falling asleep, natural remedies, and breathing and mental exercises. Understanding these sleep principles can help a mental health counselor better address sleep problems that clients may face. Mental health counselors may find this course helpful.

See salaries and explore the career path for Mental Health Counselor

Personal Trainer

A personal trainer creates fitness plans for clients, and sleep is a critical component of overall physical health and recovery. This course will help a personal trainer understand the importance of sleep, how it works, and the impact of sleep on physical performance. It offers insights into techniques that promote better sleep quality. The information on creating new sleeping patterns and natural remedies can help a personal trainer offer more holistic advice to clients. A personal trainer may find this course helpful.

See salaries and explore the career path for Personal Trainer

Life Coach

A life coach helps clients achieve goals and improve well-being, and improved sleep is often a key component. This course may help a life coach learn the importance of sleep, how sleep works, and techniques that may be used to improve it for their clients. The course also includes information about natural remedies, breathing techniques, and mental exercises to help improve sleep, which can be incorporated into a client's overall plan for improved well-being. The course can also help a life coach guide their clients to develop consistent and effective sleep habits. This course may be useful for life coaches.

See salaries and explore the career path for Life Coach

Massage Therapist

A massage therapist provides therapeutic touch to promote relaxation and well-being, and sleep is often improved through relaxation. This course helps a massage therapist understand the importance of sleep, how it works, and techniques for improving sleep quality. The course also explores natural remedies for sleep. The techniques taught in the course, especially breathing and mental exercises, will help a massage therapist recommend complementary practices. A massage therapist may find this course helpful.

See salaries and explore the career path for Massage Therapist

Human Resources Specialist

A human resources specialist works with employees, and employee well-being, including sleep, can affect productivity and engagement. This course can provide a human resources specialist with knowledge and techniques related to sleep. The course offers insights into the importance of sleep, how it works, and methods for creating more beneficial sleep patterns, along with techniques for falling asleep. This can help in developing programs to support employee health and well-being. This course may be helpful to a human resources specialist.

See salaries and explore the career path for Human Resources Specialist

School Counselor

A school counselor supports the academic, social, and emotional development of students, and sleep issues can affect all of these areas. This course may be helpful for a school counselor by providing a deeper understanding of sleep. The course includes information on the importance of sleep, how it works, and techniques for improving sleep, along with strategies for creating new sleeping patterns. Recognizing the signs of sleep deprivation can help a school counselor better support students. School counselors may find this course useful.

See salaries and explore the career path for School Counselor

Reading list

We've selected two books that we think will supplement your learning. Use these to develop background knowledge, enrich your coursework, and gain a deeper understanding of the topics covered in Sleep Now: Get Better Sleep and Wake up Feeling Energized.

Why We Sleep

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Provides a comprehensive overview of the science of sleep, explaining its critical role in health, performance, and longevity. It delves into the stages of sleep, the impact of sleep deprivation, and practical strategies for improving sleep quality. Reading this book will provide a deeper understanding of the topics covered in the course and reinforce the importance of prioritizing sleep. It is commonly used as a reference by sleep researchers and healthcare professionals.

The Sleep Revolution

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Explores the importance of sleep in our modern, fast-paced world and offers practical advice for reclaiming restful sleep. It covers topics such as the impact of technology on sleep, the benefits of mindfulness and meditation, and the importance of creating a relaxing bedtime routine. This book provides a broader perspective on the cultural and societal factors that affect sleep and offers actionable strategies for improving sleep quality. It is valuable as additional reading to supplement the course materials.

The Sleep Revolution: Transforming Your Life, One...

Paperback

Sleep Now

Get Better Sleep and Wake up Feeling Energized

What's inside

Learning objectives

Syllabus

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Reviews summary

Practical strategies for better sleep

Activities

Career center

Reading list

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