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Sleep & Rest in Wellness

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About This Course

Transform your sleep through evidence-based techniques that improve both sleep quality and daytime energy without requiring major lifestyle overhauls. This practical course addresses common sleep challenges in Nigerian environments while providing customized solutions for better rest and recovery.

You’ll develop personalized sleep routines, optimize your sleep environment, and learn daytime habits that support nighttime rest. The program addresses practical challenges like power outages, environmental noise, and irregular work schedules that affect sleep quality.

What You'll Get

  • Science-based sleep optimization techniques for better rest quality
  • Evening routines and sleep environment modifications for deeper sleep
  • Daytime habits that support nighttime rest and recovery
  • Strategies for managing sleep challenges specific to Nigerian environments
  • Energy management approaches that complement and enhance sleep

Who This is For?

  • Busy professionals struggling with sleep quality or quantity
  • Individuals experiencing fatigue or afternoon energy crashes
  • People with irregular sleep schedules due to work or life demands
  • Those wanting to improve productivity and mood through better recovery
  • Anyone seeking more energy without relying on stimulants

Requirements

  • Willingness to modify sleep environment and nightly routines
  • Commitment to sleep tracking for baseline assessment (7-14 days)
  • Openness to adjusting evening and morning habits gradually
  • Access to basic sleep environment modifications (lighting, temperature)
  • Patience with gradual sleep improvement process

Curriculum

6 Sessions

Learning Objectives:

  • Understand sleep physiology and importance for health
  • Assess current sleep patterns and quality
  • Identify sleep challenges and improvement opportunities

Workshop Content:

  • Sleep science and physiology basics
  • Sleep cycles and stages understanding
  • Sleep quality vs. quantity assessment
  • Common sleep disorders and issues identification

Learning Objectives:

  • Create optimal sleep environment for quality rest
  • Learn sleep hygiene principles and practices
  • Understand environmental factors affecting sleep

Workshop Content:

  • Sleep environment optimization techniques
  • Temperature, light, noise, and comfort factors
  • Bedroom setup and sleep sanctuary creation
  • Sleep hygiene principles and daily practices

Learning Objectives:

  • Develop effective pre-sleep routines
  • Learn relaxation and wind-down techniques
  • Create digital boundaries for better sleep

Workshop Content:

  • Pre-sleep routine development and timing
  • Relaxation techniques for sleep preparation
  • Digital device management and blue light reduction
  • Evening schedule optimization for sleep

Learning Objectives:

  • Understand circadian rhythms and sleep timing
  • Learn to optimize sleep schedule for individual needs
  • Address shift work and irregular schedule challenges

Workshop Content:

  • Circadian rhythm science and optimization
  • Sleep timing and schedule consistency
  • Light exposure and circadian rhythm regulation
  • Shift work and irregular schedule management

Learning Objectives:

  • Understand how nutrition affects sleep quality
  • Learn exercise timing and sleep optimization
  • Address caffeine, alcohol, and sleep interactions

Workshop Content:

  • Nutrition and sleep quality relationships
  • Meal timing and sleep impact
  • Exercise timing for optimal sleep
  • Caffeine, alcohol, and supplement effects on sleep

Learning Objectives:

  • Address common sleep problems and solutions
  • Develop sleep maintenance and adaptation strategies
  • Create sustainable sleep optimization practices

Workshop Content:

  • Common sleep problem identification and solutions
  • Sleep maintenance strategies and habit formation
  • Stress management for better sleep
  • Long-term sleep health planning
sleep-optimization
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This Course Include

  • Live Interactive Workshops
  • Practical Implementation Projects
  • Comprehensive Resource Library
  • Peer Learning Community
  • Expert Instructor Support

Want personalized guidance?

Schedule a free 15-minute consultation with one of our program advisors to discuss your specific needs and goals.