THE SLEEP RESET COURSE
A free 10-week course to reset your sleep, calm your mind, and rebuild your rhythm.
If sleep has started to feel frustrating, unpredictable, or hard to trust, this free class can help you rebuild a more steady foundation.
Using evidence-based Cognitive Behavioral Therapy for Insomnia (CBT-I) principles, this free course helps you develop the patterns that make sleep more likely to happen naturally.
Together, we’ll work on strengthening your sleep system, reducing the patterns that keep your body stuck in wakefulness, and creating conditions that make sleep feel more accessible again.
THE GOAL IS TO HELP YOU...
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- Fall asleep more easily
- Improve sleep continuity so you stay asleep longer
- Lower the stress and pressure that can keep you trapped in unhelpful patterns
- Establish consistent sleep behaviors
- Rebuild confidence in your natural sleep system
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This free 10-week course walks you through the key foundations of healthy sleep—from understanding how sleep works and stabilizing your rhythm, to reducing nighttime activation and building long-term confidence. Each week builds on the last to support more consistent, restful sleep.
CHOOSE YOUR PROGRAM FORMAT
Both options offer the same core guidance. The difference is how you move through it.
Sleep Course - Email Course
Receive guidance weekly with a clear structure and ongoing support.
Sleep Course - Self Guided Course
Move at your own pace with structured modules you can revisit anytime.
If you’d like to see how the program is structured, you can review the full curriculum below:
COMPLETE 10-WEEK CURRICULUM OVERVIEW
WEEK 1
Understand Your Sleep
Learn how sleep works and why insomnia persists. Begin simple sleep tracking to build awareness without overanalyzing patterns.
WEEK 2
Anchor Your Wake Time & Rhythm
Establish a consistent wake time to stabilize your rhythm and rebuild sleep pressure. Reduce naps if needed, understand why bedtime may temporarily shift later, and make your bed a stronger cue for sleep.
WEEK 3
Check for Sleep Apnea and Other Contributors
Take a closer look at potential underlying factors that may be affecting your sleep. Learn when it’s helpful to explore things like sleep apnea or other contributors, and how to approach this in a way that feels informed and supportive, not overwhelming.
WEEK 4
Strengthen Your Sleep Window
Learn why going to bed earlier can backfire and how time in bed affects your sleep. Begin shaping a sleep window that supports deeper, more consistent rest.
WEEK 5
Calm Nighttime Activation
Reduce panic and hyperarousal when you wake at night. Understand how stress and alertness show up in the body, and learn how to respond in a way that supports returning to sleep.
WEEK 6
Build Sleep Confidence
Shift your relationship with sleep from fear to trust. Reduce anticipatory anxiety, let go of perfectionism, and learn to experience wakefulness without reinforcing the fear loop.
WEEK 7
Support Your Nervous System Stability
Address the tired-but-wired pattern and reduce overall system activation. Build consistent pre-bed transitions and support your sleep through daytime signals like light, movement, and engagement.
WEEK 8
Reduce Sleep Effort and Let Go
Address the sleep effort trap. Reduce monitoring and subtle control behaviors. Shift from performance-based sleep to confidence-based sleep.
WEEK 9
Stabilize Your Nights
Focus on building consistency and reinforcing the changes you’ve made. Learn how to navigate natural ups and downs in your sleep without losing confidence, and begin creating a more steady, reliable pattern night to night.
WEEK 10
Maintain Your Sleep Long-Term
Create a personalized plan for travel, illness, stress, and schedule changes. Identify anchors, warning signs, and reset strategies for lasting stability.
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All the information provided on this site is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. My Weight – What To Know is not a healthcare provider or clinic. ALWAYS consult with a qualified healthcare provider regarding any questions you may have about a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. If you think you may have a medical emergency, call 911 or go to the nearest emergency room immediately. No physician-patient relationship is created by this website or its use.
READY TO GET STARTED?
Choose the support option that feels best for you, and we’ll help you take the next steps toward more consistent, restorative sleep.