All Course Options Qualify for HSA Use
Care. Commitment. Understanding.
Don’t Count Sheep,
Count On Sleep Mastery
To Help You Sleep.
Get help through Cognitive Behavioral Therapy for Insomnia (CBT-I) the most effective technique for treating insomnia without medications.
Need Help With Your Insomnia?
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Find out how severe your insomnia is now!
Care
We recognize that growth and well-being thrive in an atmosphere of genuine care. By providing guidance, encouragement, and a helping hand, we ensure that each person’s journey is accompanied by the unwavering backing of our entire team.
Commitment
Our core value of commitment means we never give up, even when things get tough. We keep learning and pushing forward. This resilience helps us overcome challenges and reach new heights.
Understanding
Understanding is important to us. We learn with our hearts, to really feel what others are saying. This helps us support and connect with each other better.
About Us
Dr. Michael Hughes
Dr. Michael Hughes, the mind behind Sleep Mastery 101 (and his cats, of course), has been a family medicine practitioner for over 30 years at Trailhead Clinics in Grand Junction, Colorado. His passion for Cognitive Behavioral Therapy for Insomnia (CBT-I) led him to become certified to teach it after training with Harvard psychologist Dr. Gregg Jacobs, who has taught CBT-I for over three decades.
At Trailhead Clinics—a membership-based practice specializing in lifestyle medicine—Dr. Hughes focuses on improving health through balanced diet, exercise, social support, stress management, and better sleep. His integrated approach is dedicated to helping patients transform their lives through improved sleep and overall wellness.
“I have struggled on and off with consistent good-quality sleep for a few years with age and stressors, so I was excited about Dr Hughes’ Sleep Mastery 101 class. I was surprised that the concepts and techniques discussed seemed to be so obvious once they were defined in the cognitive behavioral context. It didn’t take long to have more nights with better sleep once I put into practice what I learned in the course. I enjoyed the relaxed atmosphere of the class and the ease of implementing the techniques I learned. Dr Hughes was a pleasant presenter and open to more in-depth discussion each week. I would definitely recommend that anyone with any sleep issues take advantage of Sleep Mastery 101.”
M. BishopStudent
The Service We Provide
Our service is a path to freedom, energy, and healthy habits. This is gained through access to an online course distributed via pre-recorded videos produced by Dr. Michael Hughes.
Freedom
Sleep Mastery grants you the freedom to shape your sleep as you see fit. You're not bound by constraints; you're the author of your dreams.
Energy
We infuse energy into every sleep step you take. We help you conquer the night so you can seize the day with enthusiasm, stamina, and a renewed sense of health.
Healthy Habits
With us, you'll be empowered with lifelong vitality. Sleep Mastery is rooted in equipping you with the knowledge and tools to make sustainable sleep choices for long term success.
Frequently Asked Questions
What is the course about?
This course is about helping people suffering from insomnia learn new thought processes using Cognitive Behavioral Therapy for Insomnia(CBT-I) which is a specific type of CBT that focuses on helping you change thoughts and behaviors that contribute to insomnia. The goal is to help you start sleeping better.
What’s the process?
This course consists of 10 video modules that are each about 10 minutes long. They are:
- Insomnia
- Sleep Facts and Myths
- Sleep Medications
- Sleep Diary
- Cognitive Restructuring
- Sleep Restriction Therapy
- Stimulus Control
- Sleep Hygiene
- Learned Relaxation
- Preventing Relapse
The first 4 videos lay the groundwork for the core CBT-I modules and can be viewed all in one sitting or over separate sessions. The core modules(videos 5-9) are better viewed individually 1 week apart for Modules 5-7 and 2 weeks apart for modules 8 and 9. The reason is to allow you to assimilate the information and begin to practice it before moving on to the next module. You will use a sleep diary to log your sleep patterns. A sleep diary is the main tool of the course. You can download the diary and use it online or print it to have a hard copy. You’ll need one page for each week of the course so you can monitor your progress. The last video on preventing relapse reinforces what you’ve learned plus includes common mistakes that people make that keep them from making progress. Though it is the last video it may be worth looking at before you start the core modules to be aware of some of the pitfalls you can avoid.
After each video there are questions you can answer to help you better understand what you’ve just learned. The questions are not meant to be hard; they are designed for your own introspection and application. The answers vary from person to person; there’s no right or wrong answers. You will not be tested on your answers but you may find writing them down to be helpful to review with your thought log.
What can I expect from the course?
CBT-I is the most effective behavioral therapy for any disease process. This is in part because there are a finite number of thoughts and behaviors that contribute to insomnia and CBT-I effectively addresses those to help a person sleep better. About 80% of people who do CBT-I will sleep better. People who don’t get better usually have other issues that may interfere with their ability to make the necessary changes. For example any one with an addiction will likely need to address that before doing CBT-I. Someone with untreated bipolar disorder may also find it difficult to participate. For those on sleep medications about 80% will be able to get off of them completely or reduce the dose they are taking. It is important to note that CBT-I is not a quick fix. It will take at least 1-2 weeks to see improvement and it may take 1-2 months to reach the goal of having a good night sleep most if not all nights. This assumes that the person is committed to follow the program’s recommendations which at time’s can be challenging because it is uncomfortable for anyone to make changes. You should only buy this course if you feel like you can commit to making the necessary changes to help you sleep better. If you do, you’ll find that your life’s quality will improve as you will sleep better.
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