Optimise your sleep



A personalised journey to optimise your sleep by learning more about sleep, evaluating your own sleep and applying basic principles of good sleep practise.


Target audience

Key target groups

  1. Adults (18+ to seniors) who are concerned that their sleep is poor (i.e. too short, too long, broken / disturbed / fragmented)
  2. Individuals who notice that their daytime functioning is marred by sleepiness, fatigue or tiredness.
  3. Any person seeking to make changes to their sleep-related behaviours in order to improve their sleep.
  4. People who are concerned that their sleep is impacting their health
  5. People with a general interest in sleep and health
Course content

  
Asset File Duration
The basics of sleep - Part 1 Animated PowerPoint MP4 Video 11 min
The basics of sleep - Part 2 Animated PowerPoint MP4 Video 16 min
Public opinion: How important is sleep to you? MP4 Video 2 min
Public opinion: How does a bad night sleep effect your day? MP4 Video 2 min
Public opinion: How much sleep do you get per night? MP4 Video 2 min
Public opinion: What stops you from sleeping well at night? MP4 Video 2 min
PowerPoint PDF PDF document -
References Word document -
Module 1 - Assessment Moodle Quiz -
Asset File Duration
Sleep and your health - Part 1 Animated PowerPoint MP4 Video 20 min
Sleep and your health - Part 2 Animated PowerPoint MP4 Video 11 min
PowerPoint PDF PDF document -
References Word document -
Module 2 - Assessment Moodle Quiz -
Asset File Duration
Assessing your sleep Animated PowerPoint MP4 Video 23 min
How to keep you sleep dairy MP4 video 8 min
How to complete questionnaires MP4 video 11 min
Your sleep dairy Word document -
Sleep course questionnaire Excel document -
PowerPoint PDF PDF document -
References Word document -
Module 3 - Assessment Moodle Quiz -
Asset File Duration
Your sleep profile - Part 1 Animated PowerPoint MP4 Video 19 min
Your sleep profile - Part2 Animated PowerPoint MP4 Video 22 min
My sleep profile Word doc -
PowerPoint PDF PDF document -
References Word document -
Module 4 - Assessment Moodle Quiz -
Asset File Duration
Preparing to make sleep changes Animated PowerPoint MP4 Video 26 min
Preparing your sleep haven MP4 Video 3 min
PowerPoint PDF PDF document -
References Word document -
Module 5 - Assessment Moodle Quiz -
Asset File Duration
Putting it all together Animated PowerPoint MP4 Video - min
Short and long term effects of Sleep deprivation? MP4 Video 2 min
How and why does sleep change as we age? MP4 Video 3 min
How does our chronotype change over our lifespan? MP4 Video 3 min
How does new parents manage their sleep? MP4 Video 5 min
What is the role of sleep medication in sleep management? MP4 Video 8 min
What is the hype around artificial light at night? MP4 Video 9 min
How can we use light to optimise our sleep/wake cycle? MP4 Video 4 min
What is the role of sleep trackers? MP4 Video 4 min
What are some of the underlying reasons for daytime sleepiness? MP4 Video 6 min
PowerPoint PDF PDF document -
References Word document -
Module 6 - Assessment Moodle Quiz -


What will I learn
  1. Understand the perks of sleeping well and the consequences of not sleeping enough.
  2. Establish a better understanding of how well you currently sleep and how high your sleep debt is.
  3. Achieve tailored skills to improve your sleep.
  4. Start a 3-week sleep camp to pay off your sleep debt and reset your body clock.
  5. Conduct basic assessments of movement behaviours and skills with children and adolescents.
  6. You will learn the most common bad sleep habits and how to avoid them.
  7. You will learn how to keep a sleep diary and how to interpret the results.


Assessments
Each module will have four multiple choice questions. Students will have unlimited attempts to answer these questions. A certificate of completion will be issued once all of the assessments have been completed.


Course description

This course is designed for adults who are concerned about their sleep, and the consequences it may be having on their well-being, professional and even social lives. If you:

  • are longing for a good nights sleep,
  • regularly experience broken or disrupted sleep,
  • can't remember when you last woke up feeling refreshed,
  • feel unnecessarily sleepy or catch yourself dozing off during the daytime,
  • or are wondering whether your poor sleep is impacting your well-being or daytime functioning, then this course is for you.
The presentations and videos in this course are designed to enrich your understanding of sleep, answer common sleep-related questions, and equip you with valid tools to interrogate your sleep pattern, environment and associated habits. During this course, you will receive an overview of the basics of sleep and health; be introduced to valid sleep measurement tools; and you will assess your own sleep over the course of a week to build your personal sleep profile. With this in hand, you will learn to interpret your profile, identify likely disrupters of your sleep, and apply evidence-based practical tips and strategies which you can implement to optimise your sleep.


Requirements
Previous experience and knowledge is not required.


About the instructors


Dr. Dale Rae
Dr Rae is a Senior Researcher at the Health through Physical Activity, Lifestyle and Sport Research Centre, within the Faculty of Health Sciences, at the University of Cape Town (UCT) in South Africa and the Director of Sleep Science at the Sports Science Institute of South Africa. She obtained a PhD from UCT in 2007 and has worked at UCT ever since.

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Paula Pienaar is a Sleep Scientist and PhD candidate within the Faculty of Health Sciences, at the University of Cape Town (UCT), and a co-founder of Sleep Science at the Sports Science Institute of South Africa.

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Rob Henst is a co-founder and Sleep Scientist of Sleep Science at the Sports Science Institute of South Africa, and a PhD candidate at the University of Cape Town’s Faculty of Health Sciences. Rob is interested in sleep improvement strategies to help individuals lose weight and minimize the risk for developing non-communicable diseases. His areas of expertise include circadian rhythms and wearable technology. When Rob isn’t helping others sleep better, he spends time doing outdoors activities such as hiking and camping. Rob Henst grew up in the Netherlands, but now resides in Cape Town, South Africa.

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 R2000.00


Includes:

Videos in MP4 format
Animated PowerPoint Videos in MP4 format
Course content in book format
Assessments
Additional resources
Certificate of completion
Accessible on mobile devices
Last modified: Tuesday, 13 March 2018, 10:07 AM