Healthy Sleep: Sleep Science Protocol
12 sessions on the sleep science that changes everything. CBT-I framework. Fix 3am waking and unrefreshing sleep with Mikhail Poluektov MD. This is a 4-week video course with 12 lessons designed for women. Created by Mikhail Poluektov. Twelve-session evidence-based sleep protocol by Mikhail Poluektov, sleep medicine physician. Provides the framework used in CBT-I (Cognitive Behavioural Therapy for Insomnia) — the gold-standard clinical approach for chronic insomnia. Addresses 3am waking, unrefreshing sleep, and sleep-disordered breathing.
Topics covered: why do I wake at 3am every night, what is unrefreshing sleep, how does sleep medicine address insomnia, circadian rhythm, sleep architecture.
Course Outline
Module 1: How Sleep Works
The biology of the sleep system — circadian rhythm, sleep architecture, and the specific things that break it. The foundation for everything else.
- Session 1 — How Sleep Actually Works (5 min)
- Session 2 — The Sleep System Overview (13 min)
- Session 3 — Circadian Rhythm Foundations (18 min)
- Session 4 — What's Breaking Your Sleep (8 min)
Module 2: What's Breaking Yours
The 3am waking, the wind-down failure, the screens-and-melatonin problem. Each session targets one specific failure pattern.
- Session 5 — Sleep Architecture Deep Dive (24 min)
- Session 6 — The 3am Waking Problem (24 min)
- Session 7 — Wind-Down Mechanics (12 min)
- Session 8 — Light, Screens, and Melatonin (14 min)
Module 3: The Tools That Restore It
Cognitive tools, sleep-disordered breathing, unrefreshing sleep, the role of medication, and the sustained framework you carry forward.
- Session 9 — Cognitive Tools for Insomnia (17 min)
- Session 10 — Sleep-Disordered Breathing (8 min)
- Session 11 — Unrefreshing Sleep (9 min)
- Session 12 — Sustained Sleep Health (12 min)
