Introduction

Stage 1 - Lower your anxiety

What is insomnia and what causes it?

What is hypnotherapy and CBTi?

Understanding anxiety

Serotonin and melatonin

Get light and get active

Sleep protection and sleep hygiene

Relaxation Downloads

Guided Relaxation

Tropical Island

Stage 2 - Build a new sleep pattern

Rule 1 Wake up at the same time

Rule 2 Only go to bed when you’re tired

Rule 3 Leave the bedroom after 20 minutes

Rule 4 Only use your bed for sleep or intimacy

Setting a sleep window

Stage 3 - Let's help you to thrive

Responding to a poor night’s sleep

Positive affirmations

Positive sleep statements

Sleep tablet withdrawal

Rule 5 No naps

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