Session | Sleep Intervention Group (Sleep) SENSE Content | Control Group (Study SENSE) Content |
---|---|---|
1 | Introduction: education about sleep; identifying personal sleep goals; developing motivation to change | Introduction: why good study skills and habits are important for academic success. |
2 | Overcoming challenges to sleep: discuss good sleep hygiene and barriers to sleep, learn stimulus control strategies; introduce mindfulness and mindfulness of the breath practice. | Personal organization, time management and the home study environment. |
3 | 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. | Active listening, learning, and note-taking strategies. |
4 | 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 | Memory, memorization techniques, and different ways of learning. |
5 | 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 | Test-taking, critical reading and essay writing strategies. |
6 | 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). | Public speaking and speech writing |
7 | Your sleep into the future: review of sleep goals and progress; program review; setback prevention; final mindfulness practice. | Review of Study SENSE program and problem solving strategies. |