Module: Waking Up
No More Snoozing
Main Outcome
Leave the bed after the first alarm clock
Additional benefits:
Start the Day Energized
Complete Control When You Wake Up
Reduction of Morning Sleepiness
You will learn
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Factors influencing morning awakenings and how to improve them.
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Factors influencing your inability to wake up and leave the bed.
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Techniques and strategies to leave the bed at the desired time.
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Creation of an ideal morning routine to guarantee a powerful start of the day.
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Approaching sleep in a structural manner to serve you optimally.
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Retaining all gained knowledge and sleep-related improvements in the long term.
Structure
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PART 1: Introduction
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PART 2: Sleep Diary
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PART 3: Waking Up
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PART 4: Conclusions & Wrap up
Description
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The module starts with setting up an insight into your sleep-related behaviors.
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Reasons for not being able to wake up and leave the bed are investigated and methods to cope with them are introduced.
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Waking up is broken up into several stages. Various practical approaches and techniques are introduced, applied, and observed at each stage.
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Techniques for morning optimizations with the aim to increase overall daily life satisfaction and energy are presented.
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The final part investigates the course participant's progress, provides advice and recommendations to improve the sleep results even further, and introduces additional methods to prevent relapse.

Included in the package is:
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1.5+ hours of course materials.
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8 digitalized downloadable resources creating your personal Sleep Improvement Handbook and consisting of:
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chapter summaries;
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personal notes and observations;
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checklists and practical sleep-related self-help guides.
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A comprehensive scope of practical, hands-down approaches that are always presented in a clear understandable manner and immediately followed by an easy step-by-step guide to implementation.
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Sleep improvement monitoring via a selection of key sleep performance indicators. Improvement self-monitoring via comparison of pre- and post-implementation states.
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Implementation of additional measures to ensure long-term persistency of improvement.
Why Digital Sleep Coaching
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Progress at your Pace – you choose when you do the course.
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Pragmatic – hands down methods with minimal theory. Additional sources are provided for curious minds.
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Easy to grasp - content delivered in a structuralized, logical, simple, and easy to comprehend manner.
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Improve only what is relevant for You - you choose what areas are relevant and how much emphasis you put on them.
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Multimodal approach - every chapter has a mix of fast, easy wins and more challenging and profound, long-term improvements.
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Digitalized Content – available anytime, anywhere.
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Adaptable – several ways how you can approach almost every sleep-related area are presented. You decide in what manner and how intensely you intend to improve it.
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Personal Sleep Improvement Manual - All sleep improvement activities and techniques, together with chapter summaries and your personal observations from the course are available in separate files ensuring that you may use or reuse them anytime you decide.
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Lasting Improvement – a mix of cognitive and behavioral approaches, a relapse planning chapter, together with the Sleep Handbook ensure not only a short-term sleep improvement but reduce the possibility of insomnia reoccurrence to a minimum.

Why This Course
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Results-oriented highly practical and easy-to-understand sleep-improvement self-help digital course.
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Self-reliance: reduce or even remove the reliance on sleep aids.
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45-day Money Back Guarantee.
Requirements:
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Pen/pencil and a possibility to print out the course materials.
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1h per week to listen to the materials, plus a few minutes of reflection time before going to bed and after waking up for the course duration.
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Willingness and openness to behavioral and mental change.
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Active course participation and implementation in daily routines.
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Daily persistency and diligence to stick with the new resolutions for a few nights to ensure sufficient observational period.
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Objectively evaluate the newly implemented method's effectiveness.
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Recommendation
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complete the course gradually over a period of several weeks and do not rush through it.
45-day Money Back Guarantee
The first improvements are already notable at the end of the first three weeks in the case of active course participation. More notable improvements are usually seen after four weeks. The average timeframe in which our participants achieve desired goals takes 6 weeks (+/- 2 weeks). However, this number can vary as it depends on factors connected with the severity and longevity of existing sleep problems, general psychophysiological state, comorbid medical disorders, age, health, lifestyle, environment, attitude to the course (ie. regularity, seriousness, diligence, discipline, persistency, etc), and the cause of insomnia residing in other, not psychophysiological sleep disorders.
If the participant will follow the instructions in the course yet does not experience notable improvements in 45 days, then he is eligible for full reimbursement of his investment.
Disclaimer: I am not a medical doctor or a physician. The complete content in my coaching is my recommendation based on my experiences and personal research. Although all approaches in this course are based on psychological and/or behavioral treatment you are advised to consult your physician before implementing the proposed approaches, especially if you are currently or have a history of undergoing medical or psychological illnesses or disorders that have a direct or indirect influence on sleep.
Sleep Coaching does not replace the care of a medical provider or the patient’s medication. Sleep Coaching has not been cleared by the Medical or Psychological Authority (e.g. U.S. Food and Drug Administration). Participants must consult with their licensed medical doctor before making any changes to their prescribed medication or another type of medical treatment. Sleep Coaching is not for everyone (see more information here). In the presence of another sleep disorder, mental disorder, physiological effects of a substance, or a medical condition, or if in doubt, consult your licensed physician before starting Sleep Coaching.
Some methods in the Sleep Coach (e.g. Sleep Restriction) can cause sleepiness, especially at the beginning of the course. Do not use or start the program in emergencies, or if increased sleepiness in your workplace or daily life could result in danger or damage to you or your surroundings. Examples of professional activities where the timing of Sleep Coaching should be done under supervision may include: driving (truck, bus, rail); activities with quick reaction time and/or high precision requirements in cognitive and/or physiological areas (e.g. air traffic controllers, assembly line jobs, operators of heavy machinery, surgeons, etc).