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1
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Introduction: education about sleep; identifying personal sleep goals; developing motivation to change
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Introduction: why good study skills and habits are important for academic success.
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2
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Overcoming challenges to sleep: discuss good sleep hygiene and barriers to sleep, learn stimulus control strategies; introduce mindfulness and mindfulness of the breath practice.
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Personal organization, time management and the home study environment.
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3
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Establishing a regular sleep schedule: learn about circadian rhythms and guidelines for keeping regular sleep schedule and limiting media use at bedtime; design a personal sleep plan; mindfulness of the breath practice.
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Active listening, learning, and note-taking strategies.
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4
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Techniques for Managing Stress: learn about mindfulness, mindfulness qualities and their benefits for sleep; practice mindful attention, mindfulness of the breath and the body scan
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Memory, memorization techniques, and different ways of learning.
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5
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Focusing on the Positive: learn about the cognitive-behavioural model; learn to identify and challenge unhelpful beliefs about sleep; practice savouring and switching and mindfulness of the breath
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Test-taking, critical reading and essay writing strategies.
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6
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Managing worries: learn about the nature of worries and solvable versus unsolvable problems; strategies for managing worries during the day (problem solving, scheduled worry, worry box) and at night (mindfulness, savouring and switching); practice new mindfulness strategies (the 3-minute breathing space & 'letting go' techniques).
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Public speaking and speech writing
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7
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Your sleep into the future: review of sleep goals and progress; program review; setback prevention; final mindfulness practice.
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Review of Study SENSE program and problem solving strategies.
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