BETTER SLEEP PROGRAM

SPRING 2012

Learn the most effective mind/body strategies that decrease insomnia...

This 5 session group program meets once a week to provide information and skills instruction in the cognitive / behavioural techniques which promote better sleep. For greatest success, daily home practice is very strongly recommended.

CONTENT :

Topics to be covered will include :

how to fall asleep, or back to sleep, more easily
sleep behaviours most highly recommended by sleep researchers
lifestyle factors influencing sleep architecture
sleep efficiency and energy management
myths and facts about sleep
clearing the mind of unproductive self-talk, worry and mental chatter
understanding self-expectations about sleep
keeping a sleep diary
practicing the bedtime relaxation techniques used by NASA, the armed forces, the Mayo Clinic and Harvard Medical School Sleep Program, to develop stronger abilities to relax the body, calm the mind, and promote better sleep

Depending on group composition there may also be discussion on applying the techniques to shiftwork, jetlag, and seniors' sleep patterns. Participants are encouraged to follow-up this educational program with continued self-monitoring, behavioural/lifestyle changes, and skills practice.

Women may also be interested in participating in a one evening workshop on Better Sleep for Peri-Menopausal Women. Click here for more information.

Following this program, some participants may benefit from enrolling in the 12 session Relaxation and Stress Management Skills Training program. This would further develop and strengthen skills in physical and mental relaxation to set the stage to for sleep to come, or to fall back to sleep if awakening with a "busy brain" during the night.

You may choose to have a combination of a group program and private sessions. For example, you may have one or more private sessions to get started on some strategies right away while waiting for the next group program to start. Some individuals progress further with some private training after a group program to tailor the ideas to their specific situation.

Comments from past participants in the Better Sleep Program.

DATES, TIME, and LOCATION :

The next 5-session Better Sleep Program meets from 7:00 - 8:00 pm, in Room 004 University Centre, beginning MAY 23 , 2012.

A minimum of 6 people is required for this group.

If you are unable to attend a class for any reason, you may make up that particular class at any future program.
(Please call ahead to confirm time and location when making up a class.)

For DIRECTIONS to Room 004 University Centre , click here .

FEES :

$ 20 for University of Guelph students (due to a subsidy from U of G Student Health Services)
$ 25 for members of United Steelworkers Local 4120 (due to a subsidy from Local 4120)
$ 50 for all others

Payment is by cash or cheque.

Gift certificates are available.

TO REGISTER :

in advance - Click here for a registration form that you can print out.
Complete the form and mail it back to the Stress Management and High Performance Clinic, Box 7323 UC, University of Guelph, Guelph, Ontario N1G 2W1,
or e-mail it to ksomers@uoguelph.ca.
in person - Space permitting, it may also be possible to register and pay in person at the first class - please e-mail ksomers@uoguelph.ca for details.

WHAT IF I MISS A CLASS?

It would be ideal to attend all of the 5 classes in the program, however if you miss a class there are class handouts and instructor's cassettes which can help you "catch up". You may also pick up the missed classes at any future Better Sleep Program.

UNABLE to ATTEND the spring PROGRAM?

Can you come to the next scheduled group program?
Following the spring program outlined above, the next Better Sleep Program begins in fall 2012 .
Click here for an e-mail reminder of upcoming programs.
Join a waiting list to start another class sooner, or meet on a different day / time.
For those interested in having this program offered at another day or time, leave your name on the Better Sleep Program waiting list by e-mailing ksomers@uoguelph.ca or call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662. Please specify which days and times you prefer to meet for a program. A group program can begin anytime there are 6 or more names on the waiting list.
Arrange for a program to come to your workplace or community site.
The Better Sleep Program, or selected topics from this program, can be provided on-site at your workplace or community group site. Call the Stress Management and High Performance Clinic at 519 824-4120, ext. 52662 to make arrangements for a program at your location.
Make an appointment for private training.
All Better Sleep Program topics can also be provided in private, one-to-one training sessions. Daytime, late afternoon, and evening times are available throughout the year. Call 519 824-4120, ext. 52662, or e-mail ksomers@uoguelph.ca to make a private appointment.
Access other resources.
Click on further sleep resources for other sources of sleep information such as books, CDs, cassette tapes, and sleep organizations.
Visit www.uoguelph.ca/~lag/sleep.shtml for a two page summary of insomnia management strategies you could use to get started.

FURTHER INFORMATION :

If you wish more information or have any further questions, do not hesitate to call Kathy Somers at 519 824-4120, ext. 52662.
Please leave a message so I can return your call.

Click here to return to the Stress Management and High Performance Clinic home page.