Learn Effortless Sleep With Our Course:
“Wake Up To The Best Sleep Ever”
Do you have trouble falling asleep or getting back to sleep?
Do you feel tired and sluggish much of the time?
Do you feel like you have to have medications or supplements to fall asleep?
Would you like to be able to:
Fall gently asleep when you lie down at night
Get back to sleep easily
Wake up feeling energized and refreshed
Have more energy throughout the day
Develop a habit of taking quick mini-relaxation breaks that make you more focused and productive
Enjoy a relaxing, stress-free wind-down time before sleep
Learn the drug-free sleep method most highly recommended by sleep experts
Learn an effortless form of mindfulness which will help you sleep and also help you shift into a state of deep inner peace and contentment any time during the day
Watch the video below to find out how you can develop these capacities:
The Physical Benefits of the Practices in Our Course
Research over several decades has established a long list of physical benefits for the various practices we offer in our courses. Here's a quick rundown of some of these benefits:
improves sleep
enhances immune function (making you less susceptible to colds and flu viruses)
decreases cardiovascular risk factors
helps with weight loss
reduces cortisol levels (high cortisol levels are associated with stress)
increases growth in the hippocampus (a part of the brain related to memory)
relieves gastrointestinal difficulties
reduces inflammation
increases activity in the left frontal area of the brain (associated with the ability to handle challenging experiences)
increases telomerase levels (an enzyme which may slow down the aging process)
The Psychological Benefits of These Practices
This is a list of some of the many psychological benefits of these practices that have been confirmed by extensive research:
improves sleep
enhances immune function (making you less susceptible to colds and flu viruses)
decreases cardiovascular risk factors
helps with weight loss
reduces cortisol levels (high cortisol levels are associated with stress)
increases growth in the hippocampus (a part of the brain related to memory)
relieves gastrointestinal difficulties
reduces inflammation
increases activity in the left frontal area of the brain (associated with the ability to handle challenging experiences)
Bonus Materials You Get with the Course
In addition to learning CBT-I, effortless breathing, relaxation and mindfulness in our sleep course, you’ll also get the following free bonus materials:
a PDF on Effortless Habit Change
a PDF on How to Have Lucid Dreams
a mini course on using Mindful CBT for all areas of your life
downloadable music to help you sleep more deeply
access to our online support community
Frequently Asked Questions
What will happen after I’ve purchased the course?
You’ll be directed to login to the Student Dashboard, where you click on the “Course Card” for the course you just purchased. That will take you to the “Course Player” where you’ll see the “Chapters” and “Lessons” for the course.
How much time will it take?
Reading the text lessons may take you from 10 to 15 minutes per lesson. The videos range in length from 5 to 7 minutes. Apart from reading the text lessons and watching the videos, you can start the practices by spending as little as 1 minute each evening just before you go to sleep.
You can very gradually extend this “wind-down” time before sleep to anywhere from 5 to 15 or 20 minutes – depending entirely on what works best for you.
What if I don’t have the discipline for a course like this?
We’ve gone to great lengths to make the learning and practices enjoyable for you. And we’ve designed the course, as a whole, to require a minimum of discipline. As we explain above, you can spend as little as 15 minutes a day to get a great deal out of the course. So if you think you can find 15 minutes in your day to do something you enjoy that will change your life for the better, you’re good to go.
And if you need or would like support for that, join us in our community where you’ll find others who can inspire you to stay “on course.”
Can you tell me a little more about the course?
The video above gives an overview of what the course contains, including cognitive-behavioral therapy for insomnia (CBT-I), mindfulness, and the use of music and relaxation to help you drift into asleep with a sense of peacefulness and ease.
What makes this course different from other courses is that it integrates these practices with an emphasis on how to do them without the kind of tense, effortful trying that tends to make them ineffective and unpleasant to do.
Once you purchase the course, you’ll immediately have access to our online support community where you can get answers to and support for your individual questions.
What if I’ve tried Cognitive Behavioral Therapy for Insomnia (CBT-I) before and it didn’t work for me?
I became certified in CBT-I because there are many people for whom it has been a life-saver. However, I know that for a significant minority of people, it doesn’t work that well. To address this significant minority, in the last ten or so years, mindfulness was integrated into the CBT-I program.
As someone who has practiced and taught mindfulness for several decades, I know that it can greatly facilitate deep relaxation and restorative sleep. However, I also know that, just as with CBT-I, people often fail to benefit from it because they’re trying too hard.
Taking this into account, we’ve designed everything in the course to help you get a deep sense of what it means to breathe, relax, and be mindful without tense, effortful straining. Over time, as you continue to practice, you’ll come to experience these techniques as truly effortless and entirely enjoyable.
One of the free bonuses we included in the course is a variety of music I’ve composed which is specifically designed to support learning to fall asleep effortlessly.
Everyone talks about “sleep hygiene” (also called healthy sleep habits). Do you deal with that at all?
Sleep hygiene refers to healthy sleep habits such as getting enough sunlight, healthy eating, regular exercise, and being careful not to drink coffee or alcohol too close to bedtime. These are all very supportive of sleep, but many people find them too difficult to do and so they give up trying to learn these new habits. And even if you manage to incorporate some of these habits, by themselves they’re rarely sufficient to make a difference if you have longstanding sleep problems.
But you’re right – it’s an important topic. Have a look at the video below where I explain more about how we address sleep hygiene in our course.
What are my qualifications for offering you this course?
I am a licensed clinical psychologist and am certified in CBT-I, the number one treatment for insomnia recommended by the American College of Physicians. I have over 45 years of experience with practicing and teaching mindfulness as well as a wide variety of related meditative practices. In my work spanning 20 years of teaching music to dancers, actors, and other musicians, I incorporated breathing, relaxation, and mindfulness practices to help with stress as well as to help improve performance. In over 25 years of working as a clinical psychologist, I’ve used these practices to help hundreds of people including law enforcement officers, fire fighters, intellectually disabled adults, as well as children and adolescents dealing with anxiety, depression, autism, asthma, ADHD, PTSD, learning disabilities and relationship challenges.
But what matters most is neither my years of training and practice nor the strong scientific basis for what you’ll be learning.
What matters most is the fact that you – as you are, right now – have an immense, largely untapped capacity for healing, and ultimately, for the discovery of a deep well of inner peace and happiness. Because I’m quite sure saying this will trigger all kinds of doubt, I’ve created an extensive research page documenting the voluminous scientific research supporting these practices.
Testimonials
Thank you so much Don! Last night was the first night of restful relaxed sleep in a long time. I even woke up not stiff and achy this morning. I always hit the ground running every morning but this morning I did not have to rush because I woke up refreshed on my own. And I only woke up one time last night. I usually wake up 3 or 4 times. And this course is even helping me lose weight by reducing my stress levels which make me overeat.
- Sheri K
The sleep course has been so helpful. The principles of sleep are explained very clearly and the music for sleep is so beautiful. Being a visual person, I especially appreciate the videos Jan made to go along with Don’s music. I find it easier to get to sleep and wake up feeling more rested.
- Connie G
I loved the course, “Train Your Brain, Change Your Life.” For about a year before taking it, I had been learning mindfulness from a number of different sources. I feel like after taking Don and Jan’s course, I really “got” mindfulness for the first time, and have continued to use one of my favorite recordings from the course since completing it. I have to admit, I was skeptical about the sleep course at first; and I’m a long-time insomniac who was very motivated to like it. Well, I think I just started to get what the course is about. I’ve started listening to some of the sleep music and I have found it puts me in a much deeper sleep than I usually experience. I also appreciate the regular support that Don provides when I ask questions about what I’ve been learning.
- Paul S
I have found several of the techniques in the “Wake Up to the Best Sleep Ever” to be very helpful, particularly when I wake up in the middle of the night and at first have difficulty getting back to sleep. The music and the various practices are both helpful and enjoyable. I especially love the practices that involve deep yet relaxed awareness of the body, as it feels like they are helping me to continue to heal from an injury I had several years ago. I sometimes even use it in the middle of the day just to relax myself by listening to the musical drone and watching one of the videos, very beautiful and calming experiences.
- Elizabeth I., Dancer and Massage Therapist
Click below to sign up for
”Wake Up to the Best Sleep Ever”
NOTE: We’re in the process of moving our courses from Thinkific to a much better platform, Mighty Networks.
Please stay tuned for the “official” launch date.