Sleep & Recovery

Sleep Mastery

A comprehensive approach to sleep optimization covering the neuroscience of sleep, evidence-based assessment tools, relaxation techniques, environment design, nutrition, and building a personalized sleep blueprint for lasting improvement.

12 Lessons 5-6 hours CBT-I based

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Create your Digital Wellness Academy account and start this course today. Working with a provider? They can add it to your care plan.

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Clinical Framework

CBT-I

CBT-I based

Course Overview

What You'll Learn

✓Understand the neuroscience of sleep and its impact on mental health
✓Assess your sleep quality using the Pittsburgh Sleep Quality Index (PSQI)
✓Design an optimal sleep environment (your sleep sanctuary)
✓Track sleep-wake patterns using a reflection log
✓Create a personalized sleep blueprint for long-term improvement

Evidence & Clinical Approach

Built on CBT-I and taught at a deliberately high evidence bar: it separates well-supported practice from popular-but-contested theory, and is psychoeducation designed to support, not replace, professional care.

Course Lessons (12 total)

1The Neuroscience of Sleep and Mental Health25 min
2Assessing Your Sleep Quality (PSQI)20 min
3Quieting the Racing Mind30 min
4Building Your Sleep Sanctuary25 min
5Sleep’s Impact on Mood, Focus, and Productivity25 min
6The Night and Day Reflection Log20 min
7Building Physical Resilience30 min
8Creating a Resilient Sleep System25 min
9Nutrition for Better Sleep25 min
10Your 24-Hour Sleep System30 min
11Your Personal Sleep Blueprint25 min
12Your Journey Forward as a Resilient Sleeper20 min

Each lesson includes interactive exercises, quizzes, and progress tracking inside the platform.

Frequently Asked Questions

How is this different from Sleep Problems & Insomnia Solutions?

Sleep Problems & Insomnia Solutions is the focused CBT-I course for people actively struggling with insomnia. Sleep Mastery is broader: sleep neuroscience, a validated self-assessment (the PSQI), environment and nutrition design, and a 24-hour sleep system, ending in a personalized blueprint. It works well as a next step after the insomnia course, or on its own for general sleep optimization.

Is this course a replacement for therapy?

No. It provides psychoeducation and skill-building based on evidence-based frameworks, but it is not a substitute for individualized professional treatment. It works best alongside care, as structured learning between sessions.

What if I'm currently in crisis?

If you're experiencing a mental health crisis, contact emergency services (988 Suicide & Crisis Lifeline, 911) or go to your nearest emergency room. The platform includes safety monitoring that alerts assigned providers when distress is detected.

How is this different from self-help content?

Structured, sequential lessons with interactive exercises, progress tracking, and provider oversight. Your assigned provider can see your progress and tailor sessions to what you are learning.

Start learning

Create your account Practice Licensing Info

Course Features

✓12 comprehensive lessons
✓CBT-I
✓Interactive exercises and quizzes
✓Progress tracking
✓Provider coordination
✓Self-paced learning

24/7 Platform Safety

The platform runs the MAIA distress classifier on every text input and alerts your assigned provider if distress is detected, ensuring clinical oversight when needed.

Explore the Full Library

81 courses across the Therapeutic, Optimization, and Mind & Performance schools.

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Inside the experience

What this course actually looks like

Every course lives inside the Digital Wellness Academy app: short, practice-first lessons, daily check-ins, an AI coach that knows what you have learned, and a dashboard that makes progress visible. These are real product screens.