Get a good night’s sleep every night
(Course reference: BBS)
😴💚Sleep Well, Feel Better
| Struggling to sleep well? This practical course explains how sleep works and how to improve it. Discover simple ways to fall asleep more easily, sleep through the night and wake feeling refreshed: 😴 Better sleep 🧠 Calmer mind ⚡ More daytime energy |
Who the course is for
This course is helpful for people who:
😴 Struggle to fall asleep
…. or wake often in the night
⏰ Wake early & can’t get back to sleep
🧠 Have a busy mind at bedtime
😟 Feel stressed or tense at night
🛏️ Want a better bedroom setup
🔄 Want a better sleep routine
🌙 Want to know how sleep works
After the course, you should be able to:
😴 Sleep better at night
…. feeling more rested in the morning
🌙 Understand insomnia
…. knowing what really helps
🧠 Calm a busy mind
…. making it easier to fall asleep
💡 Use tools to reduce worry
…. easing your mind at night
🛏️ Create a sleep-friendly bedroom
…. & build a better bedtime routine
🍵 Know which foods/drinks are helping
…. or harming sleep
⏰ Understand ‘body clocks’ and
…. knowing when we’re ready for sleep
☕ Learn when to avoid caffeine/alcohol
❤️ See how sleep helps health & mood
🔁 Get back to sleep if you wake in the night
What the course covers
😟 What insomnia is (and what it’s not)
🧩 Understanding ‘sleep deprivation’
🧠 How worry & stress affect sleep
📓 How worry journals help the mind
🧘 Relaxation/mindfulness techniques
💊 Sleeping pills: cautionary notes
🩺 Medical issues that disturb sleep
⚖️ How life balance affects sleep
🛏️ A sleep-friendly bedroom
🌙 Bedtime routines
🕰️ Body clocks: “larks” & “owls”
💭 Managing our thoughts
🌤️ Using daylight & daily activity
😴 When naps work & when they don’t
🔄 Fixing broken/restless sleep
☕ How long caffeine stays in the body
🚫 When to stop caffeine each day
🍷 How alcohol affects sleep
🍽️ What foods may help sleep
⏱️ When to eat the evening meal
🌿 Herbal drinks & natural options
🧠 How sleep helps our learning
❤️ How sleep supports our health
⚖️ How sleep affects weight control
🚗 Why tired driving is dangerous
😵 Why ‘baseline resetting‘ is an issue
🔁 Why we can’t repay ‘sleep debt‘
After the course, you will have:
📋 Your “sleep profile” results
💡 Knowledge of how sleep works
🛠️ Tools to help you fall asleep
🔁 Strategies if you wake in the night
🛏️ Ideas for a sleep-friendly bedroom
🍽️ Info on food & drink to help sleep
🧘 Techniques for a calm mind
📓 Practical ways to reduce worry
and you’ll have 📚 handouts to refer to
How the course is run
👥 In-person and interactive
😊 Friendly, relaxed and informal
📘 Workbook and handouts to keep
❓ Plenty of time to ask questions
From 1.5 hours to 2 hours – as decided by the Hosts* in each Delivery Centre.
*For each course, the Hosts decide on:
a) the duration of each session and
b) the number of sessions
This depends on the attendees’ needs and the facilities at each Delivery Centre
Participant feedback
See course reviews
Want to see more?
Full details: course syllabus
Course overview: PDF document
The course is one of a series of courses
called Positive Life Courses (‘PLC’).
A Positive Life is one that is:
✨ uplifting
✨ encouraging
✨ hopeful
✨ confident
✨ supportive
✨ useful
✨ forward-looking
✨ worthwhile
To learn more: About PLC
Material is based on books by two authors:
Matthew Walker is professor of neuroscience and psychology at the University of California, Berkeley, USA.
He is the founder and director of the Centre for Human Sleep Science, which is located in UC Berkeley’s department of psychology.
The organisation uses brain imaging methods (MRI, PET scanning), high-density sleep electroencephalography recordings, genomics, proteomics, autonomic physiology, brain stimulation and cognitive testing to investigate the role of sleep in human health and disease.
It researches Alzheimer’s disease, Parkinson’s disease, cancer, depression, anxiety, insomnia, cardiovascular disease, drug abuse, obesity and diabetes.
Matthew Walker has published over 100 scientific research studies during the course of his twenty-five year-career
Petra Hawker leads the Sleep Psychotherapy service at The London Sleep Centre in Harley Street, London; offering Cognitive Behavioural Therapy for Insomnia (CBT-I) and other forms of counselling, coaching and therapy to assist with sleep health and wellbeing.
She has a PhD in Social Science which includes psychology, hypnotherapy, counselling and analysis and has over 25 years of experience in psychotherapy and counselling.
The books: Why we sleep, Matthew Walker and
Sleep – Harness the power of sleep for optimal health & wellbeing, Petra Hawker
Course material has been medically reviewed by: Dr Derrick Cutting B.Sc, MB, BS, MRCGP, DRCOG, DCH
Health Warning
This course cannot replace help from a doctor or health professional.
While the information has been carefully researched, the team delivering the course are not experienced in providing, or qualified to provide, advice or help in addressing health issues and therefore do not hold themselves out to be health professionals
If you are not feeling well, please speak to your doctor.
The people running this course are not responsible for any problems that may happen if someone uses the ideas in the course
If you have any health issues, ask your doctor before trying any of the activities.
Don’t try to diagnose or treat serious or long-term problems on your own.
If you take medicine, check with your doctor before trying anything new
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