ABOUT THE COURSE

Do you have trouble sleeping or wake up feeling tired and unrefreshed?

Learn how to sleep well again and overcome insomnia with this engaging and interactive six week online course.

This is not a quick fix approach! If you've had insomnia for more than a few months, it is very unlikely you'll find a magic wand to make your sleep problems disappear overnight. Some sleep aids, like relaxation recordings or music specifically designed for sleep, might help for a few nights, but the benefits tend to be short-lived.

An effective treatment for insomnia addresses the underlying causes of insomnia, by helping you make important changes to your lifestyle, your thinking patterns, and behaviours associated with sleep.

Five simple tips for treating insomnia

The course A Mindful Way to Healthy Sleep is about educating YOU to understand why you haven't been sleeping well, and teaching you new skills and strategies that can improve your sleep in the long term.

You'll be back in charge of your health and feeling confident that sleep will come naturally, without the need for sleeping pills or other remedies.

Better sleep course

Easy to follow video-based lessons

Each week you'll watch a series of VIDEO LESSONS that are presented by Dr Giselle Withers, a clinical psychologist with over 20 years experience in mental health care.

Giselle will teach you practical skills and strategies to help you sleep better and feel better each day. She'll train you in mindfulness and CBT-I, the most effective long term treatments for insomnia available.

In essence, you'll learn everything you need to know about sleep, and most importantly... how to sleep well.

Mindfulness training

Through out the course you'll learn about mindfulness meditation and how it can benefit sleep and your health overall.

Practicing mindfulness assists in breaking the vicious cycle of insomnia. It will help you to develop patience, reduce any anxiety about sleep, and increase your confidence and trust that sleep will come naturally.

Man meditating
The vicious cycle of insomnia

Cognitive-behaviour therapy (CBTi)

In addition to the mindfulness training, you will learn the gold-standard strategies proven to improve sleep, based on a treatment called Cognitive Behavioural Therapy for insomnia (CBTi).

These strategies include avoiding activities that interfere with sleep (sleep hygiene and stimulus control), finding the optimal time in bed (sleep consolidation), managing sleeplessness at night, relaxation training, and creating a healthy mindset for sleep (cognitive restructuring).

Resources to keep

You'll have all the resources you need to help you sleep well for years to come. The meditation recordings are yours to download, and the workbook provides a summary of all the skills taught in this course, so you'll be able to come back to them any time in the future.

A Mindful Way to healthy sleep workbook

Learn the powerful combination of mindfulness and CBTi to overcome insomnia and start sleeping well.

  • improve sleep quality
  • take less time to fall asleep
  • less time awake during the night
  • more energy during the day
  • less stress and tension in your life
  • experience inner calm
  • improve focus and concentration
  • improve memory
  • improve mood
  • reduced anxiety

Put your sleep problems behind you and feel confident with these proven methods. Science shows that CBTi and mindfulness training reduces time awake in bed and increases satisfaction with sleep.

Join today

How does the course work?

The course consists of six modules, delivered one a week, for six weeks. In each module, you'll watch several teaching video lessons, listen to audio recordings and complete worksheets to help you learn.

Between each module, you'll have a week to practice your new skills until you become familiar and comfortable with them. This will include listening to the mindfulness meditation audio recordings each day between the modules to practice and develop your mindfulness skills.

Who is the course for?

The program is focussed on helping people with insomnia, but it is also suitable for people facing other sleep problems including non-restorative sleep, hypersomnia, narcolepsy, and parasomnias (e.g., Sleep walking, bruxism, sleep eating, Periodic Limb Movements, Restless Legs Syndrome).

Before you sign up to the course it is important that you read the section on Is this course for me?

Check out the course outline below for more information about what is covered week by week.

YOU WILL LEARN

  • What is causing your insomnia
  • How to avoid activities that interfere with sleep
  • How to set up your optimal sleep schedule
  • How to relax the body
  • How to quieten and calm the mind 
  •   How to break old habits that interfere with sleep
  •   How to change unhelpful thinking about sleep
  •   How to improve your daytime energy
  •   How to cope better with daytime fatigue
  • How to prevent chronic insomnia occuring in the future

HERE'S WHAT WE COVER WEEK BY WEEK

♦ In week one, you'll learn about mindfulness, in theory and in practice, and how it benefits sleep.

♦ The widely taught 'raisin exercise' will give you a taste of what mindfulness is all about.  Something a little different to try with an open mind!

♦ You'll also learn the basics of meditation with simple and easy-to-follow instructions, and you’ll be guided step by step through a 15-minute mindfulness meditation.

♦ In the overview of insomnia, you’ll learn how “hyperarousal” interferes with sleep and the role mindfulness can play in reducing hyperarousal.

♦ You'll have access to handouts to help you learn, sleep diaries to guide you on adjusting your sleep schedule (taught in week 3), and a meditation recording to download to practice with each day.

Mindfulness practice for the week: Sitting with the breath meditation- 15 mins

WHICH COURSE IS RIGHT FOR YOU?

OPTION ONE: SELF SUPPORTED COURSE

Start today with the self-supported course. Watch the Week One videos today and start making changes immediately.

You'll be sent email reminders each week when the next module is ready for you to watch.

The course content for both the self-supported and guided group is identical. The added feature of the guided group is the extra support and regular contact with Dr Giselle Withers to assist with overcoming any challenges as you progress through the course. 

 

OPTION TWO: GUIDED GROUP

Start the course with other group members (next start date below).

Watch the video lessons in your own time and ask Dr. Giselle Withers questions at any stage of the course via the private messages area. 

Join the live online group meetings when Giselle will lead a meditation and offer time for questions, comments and reflections. 

Choose the guided group option if you'd like extra support and assistance with any challenges that might arise as you progress through the training. 

Self-supported 6 week course

$ 197
  • Start 6 week course immediately
  • Weekly video lessons delivered by Dr Giselle Withers on how to improve your sleep with mindfulness and CBTi (as described in the week by week outline above).
  • Learn a new mindfulness meditation each week with audio recordings to download and keep.
  • Free workbook to download with simple-to-use worksheets to help you learn
  • Money back guarantee if not satisfied after the first seven days

Guided 6 week course

$ 497 STARTS: SATURDAY AUGUST 30th 2018
  • Next course starts STARTS: SATURDAY AUGUST 30th 2018
  • Weekly video lessons delivered by Dr Giselle Withers on how to improve your sleep with mindfulness and CBTi (as described in the week by week outline above).
  • Learn a new mindfulness meditation each week with audio recordings to download and keep.
  • Free workbook to download with simple-to-use worksheets to help you learn
  • Join the live online meetings with guided meditations and the opportunity to ask questions or reflect on the practice.
  • Ask Dr Giselle Withers questions at any stage via the course private area messaging feature
  • Regular emails to offer you extra tips and support
  • Money back guarantee if not satisfied after the first seven days

Money Back guarantee

MEET THE CONTRIBUTORS

Dr Giselle Withers

Dr. Giselle Withers. DPsych. MAPS, FCCLP.

Giselle is a clinical psychologist and mindfulness teacher with over 20 years experience treating people with mental health and chronic health problems, across private and public health services in Australia and the UK. Giselle has practiced yoga and meditation for over 25 years, and has undertaken training over the past five years to teach meditation and yoga to people facing a range of health problems.

Giselle is the author and presenter of the course A Mindful Way to Healthy Sleep.

Ivan Milton. B.B.Sc, M.Psych. MAPS.

Ivan is a clinical psychologist with wide ranging experience in psychiatry, tertiary education and private practice. He has worked in both inpatient and community settings, and has extensive experience in teaching, supervision and consultation.

Ivan provided consultation and review of the mindfulness teaching material in the course A Mindful Way to Healthy Sleep.

Ivan Milton
Dr Moira Junge

Dr. Moira Junge. DPsych. MAPS.

Moira is a health psychologist with over 20 years experience in the health care sector and has worked in the sleep disorders field since 1994. She is a board member of the Sleep Health Foundation and is passionate about promoting the importance of good sleep health.

Moira provided consultation and review of the sleep related material in the course A Mindful Way to Healthy Sleep.

IS THE COURSE FOR ME?

If your sleep has been disturbed for three or more nights a week for more than a month, without a medical reason, then its likely you have insomnia. Insomnia is a complex problem that is caused by a combination of factors. Some of these factors include genetics, stress, a change in life circumstances (e.g., moving house, change of job), and the way you approach or think about sleep.

Overcoming insomnia is not easy and most people will need to make a number of small changes in their lives to get their sleep back on track. This six-week online course A Mindful Way to Healthy Sleep will guide you step by step on how to overcome insomnia and have better sleep.

However, before you sign up, there’s a few things to consider…

This is a self-help program.

This course is a self-help program, based on general information about how to improve sleep. It does not offer individualised advice. The teaching videos are pre-recorded and will be revealed to you in a sequence of modules week by week.  Suggestions about how to improve your sleep will be made in the videos, however you will need to choose which of these suggestions are appropriate for you and decide how to put them into practice in your own life. In other words, you are responsible for your own health and well-being and will need to adapt the content of the information taught in the course to suit your own unique needs and circumstances.  If you are unsure about any of the recommendations, we suggest you talk to your GP or health professional to help you tailor the advice in this course to your own circumstances.

The course is not a substitute for proper clinical assessment and care.

If you have experienced insomnia for more than two weeks, we strongly recommend that you see your GP to screen for any medical problems that may be causing sleep disturbance.

What if I have an existing health problem?

If you have an existing health problem it is recommended that you talk to your GP or health professional about how you can adapt the materials in this course, the cognitive behavioural therapy and mindfulness training, to your own situation. You can direct your doctor to the information page about the course that describes the material covered week by week during the course.

Are there any risks or possible adverse effects from the strategies taught in this course?

Cognitive behavioural therapy for insomnia is a safe treatment with the only risk or side effect being an initial increase in sleepiness if following a specific strategy called sleep consolidation (or sleep restriction).  People who operate heavy machinery or who for drive extended periods on the road are advised not to follow these specific sleep consolidation advice.

Mindfulness meditation is also a safe practice if you are mentally well and follow the guidance correctly.  If you have an existing mental health problem, or are vulnerable to mental health problems, then you are advised to seek medical advice before undertaking mindfulness meditation practice. It is also important that you read the section below on “Who should not undertake this course”.

Should I stop taking my sleep medication?

Always seek medical advice before stopping any medication. While we cannot provide advice on this, it is worth considering that this course is not a quick fix, and it takes time to learn new skills to improve sleep. It might be helpful complete the course first and develop your skills to manage sleep before reducing or stopping any sleep medication.

Who should NOT undertake this course?

You should NOT undertake this course if you are:

  • Currently experiencing acute mental health problems, which may include clinical depression, an anxiety disorder, psychosis, post-traumatic stress disorder, bipolar disorder, or other mental health issues. If you are facing any of these problems it is recommended that you consult a GP or mental health professional for a proper assessment. It may be more appropriate for you to undertake 1:1 treatment, and some of the recommendations in this course may not be appropriate for you.  Mindfulness meditation practice should only be undertaken when you are mentally well and emotionally stable, unless you have been properly assessed by a mental health professional who can provide individualised support and guidance.
  • Under 16. The course is designed for adults and older adolescents. We all have different sleep needs across the lifespan and some of the suggestions in this course are not appropriate for children or young adolescents.
  • Pregnant or a new parent. Sleep disturbance is common in pregnancy and for new parents who are looking after infants over-night.  Some of the recommendations in this course are not appropriate for pregnant women or new parents. Tailored advice from a health professional is recommended.

What are the technical requirements for my computer?

The course can run with on any computer (Mac or PC), tablet or smart phone that is connected to broadband internet. You will need working speakers or headphones to hear the videos. You will also need a printer to print several worksheets throughout the course. These worksheets are also provided in Microsoft Word or PDF format to complete and save electronically if you choose.

Our videos are hosted on reliable and high speed software platforms outside our website, which means any pauses in the video are most likely due to a slow internet speed at your end and NOT due to our website.

It is recommended that you use one of the following web browsers to open our website: Chrome, Firefox 3.6, Internet Explorer 10, Safari 10, all with Javascript enabled.

For any further help regarding the technical requirements please contact info@amindfulway.com.au

Self-supported 6 week course

$ 197
  • Start 6 week course immediately
  • Weekly video lessons delivered by Dr Giselle Withers on how to improve your sleep with mindfulness and CBTi (as described in the week by week outline above).
  • Learn a new mindfulness meditation each week with audio recordings to download and keep.
  • Free workbook to download with simple-to-use worksheets to help you learn
  • Money back guarantee if not satisfied after the first seven days

Guided 6 week course

$ 497 STARTS: SATURDAY AUGUST 30th 2018
  • Next course starts STARTS: SATURDAY AUGUST 4th 2018
  • Weekly video lessons delivered by Dr Giselle Withers on how to improve your sleep with mindfulness and CBTi (as described in the week by week outline above).
  • Learn a new mindfulness meditation each week with audio recordings to download and keep.
  • Free workbook to download with simple-to-use worksheets to help you learn
  • Join the live online meetings with guided meditations and the opportunity to ask questions or reflect on the practice.
  • Ask Dr Giselle Withers questions at any stage via the course private area messaging feature
  • Regular emails to offer you extra tips and support
  • Money back guarantee if not satisfied after the first seven days

Money Back guarantee

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