Pathway 3: Sleep

• 7 recorded sessions + 2 bonus videos
  
• easy-to-follow instructional videos (70 minutes total)
  
• many optional resources
  
  

Introduction: Meet Dr. Stein

Self-Management: How it works

Sleep Charting: Learn how to chart your sleep

Topics: What the Sleep Pathway includes

CBTi Part 1: Reversing unconscious conditioning and sleep restriction

CBTi Part 2: Calming the body and mind, and myth busting

Sleep Medications: Melatonin, cannabis, and more, plus the risks of sleep aids

Bonus Video: Shifting your circadian rhythm (body clock)

Bonus Video: Frequently asked questions about sleep

• continual access after course completion
• downloadable handouts including sleep charting tools
• downloadable slides that accompany the videos
• suggestions for additional reading
• 30-day money-back guarantee
• access via the mobile app and sync across devices
• certificate of completion

1. How long does it take to complete this course?

Go at your own pace. There is no right way to complete the course, but it will include:

• instructional videos (70 mins. total)
• time to identify your goals and plan your strategies
• at least 2 weeks to evaluate each strategy that you try

2. Is there a way to meet and network with other students of the course?

Because this course is pre-recorded—it doesn’t have a live community. If you like Pathway 3 and decide to do all 8 pathways in the Pathways to Improvement course, you’ll be automatically enrolled in the Pathways to Improvement self-study community, which is a secure and safe online forum on this website.

Jo

“First of all, many thanks for your Pathways to Improvement module on sleep. I’ve been struggling with insomnia for a long time, but as someone with CFS/ME, I found Say Good Night to Insomnia unhelpful around changing your beliefs. Your work has made CBTi accessible to me.”

Rachael 

“As I slowly integrated the sleep recommendations, I have been able to enjoy better, more consistent rest and deeper sleep. It’s still a work in process, but my sleep has definitely improved. Wishing everyone deep, nourishing sleep.”

Carol Ann

“Your process and information about sleep is really helping. The key piece of information was to take melatonin 3 hours before bedtime. My sleep hygiene isn’t perfect, but I am doing so much better in getting to sleep before 1am and now rising between 9 and 10am. It’s still a work in progress, but I am happy so far.”

Ed

“I have mainly been successful with sleep. This has been an awful problem for years. But I have followed the CBTi steps pretty closely and now experience insomnia only infrequently. As a result, I no longer even have much of the worry that used to precede going to bed.”

Doris

“Dr. Ellie Stein, more than any other doctor, has helped me understand the science behind ME/CFS and has given me the tools to manage it. Through her courses, many of which are now online, and her manual on ME/CFS (Let Your Light Shine Through), I have learned to pace my energy and made significant progress toward sleeping well.”