1st group meeting: Rules for Healthy Sleep I |
Welcome, getting to know each other, information on sleep and sleep disorders, information on sleep hygiene |
2nd group meeting: Rules for Healthy Sleep II |
Favourable sleeping habits (stimulus control), information on rituals to fall asleep |
3rd group meeting: Psychological and Physical Relaxation |
Progressive muscle relaxation using the method by Jacobson |
4th group meeting: Mental Relaxation and Control |
Mental images to calm down, guided visualisation Dealing with thoughts and expectations keeping you awake Dealing with negative thoughts and expectations towards sleep |
5th group meeting: Light and Activity |
Meaning of light and activity for the sleep-wake rhythm |
Activation week: light therapy in the morning for five consecutive days followed by group activities (e.g. Nordic Walking, gymnastics, visits to museums, guided city tours, dance therapy) |
6th group meeting: Final Meeting |
Evaluation of current progress and setbacks Prevention: How will I deal with spells of sleeplessness in the future? |