A comprehensive course created by Dr. Rawls, Dr. Jagadeesan, and the Vital Plan team provides expert guidance in the form of videos, audio recordings, written lessons, and weekly activities that put the science to work for you.
Dr. Bill Rawls is the co-founder and medical director of Vital Plan and RawlsMD.com. With more than 30 years of practice working with patients, and extensive experience overcoming his own sleep and chronic illness issues, he is a passionate advocate for using natural and holistic solutions to address the root factors that disrupt health in order to achieve optimal wellness.
Sleep has been an area of personal and professional importance for Dr. Rawls, so creating this course is a culmination of many years of learning and applying that wisdom in real life. In this course, Dr. Rawls will teach you about the most important aspects of how and why sleep happens, and he'll coach you on the best practices and habits to optimize sleep.
Neurologist and Sleep Doctor
Dr. Singar Jagadeesan, M.D.
Dr. Jagadeesan (a.k.a. Dr. Jag) is board certified in neurology and sleep medicine, and a member of Vital Plan's Medical Board. As medical director of the Wake Sleep Clinic in Raleigh, N.C., Dr. Jag has been working to improve his patients' sleep for the past 15 years. Dr. Jag is well versed in how to break the cycle of poor sleep and stress that can become a vicious loop. In this course, Dr. Jag will share key techniques to systematically improve sleep quality and quantity, naturally and gradually.
Wellness Director
Tim Yarborough
As Vital Plan's Wellness Director, Tim has been working with Dr. Rawls on developing Vital Plan's education and herbal programs for the past four years. He came to Vital Plan from a background that blends modern science-backed practices with the wisdom of traditional holistic health systems. Always hungry to learn and share more, Tim is currently enrolled in a two-year herbalism program with renowned herbalist David Winston at the Center for Herbal Studies. In the Sleep & Serenity Course, Tim will be your guide and help you navigate the various educational aspects of the program.
Course curriculum
1
The Sleep and Serenity Program Orientation
How to Use This Course
Disclaimer - Please Read
Meet the Team
[Orientation Video] Welcome to the Sleep and Serenity Course
What to Know Before You Start
2
Week #1 - Sleep Basics and Getting Started
Week 1 Orientation
Week 1 Goals and Sleep Log
[Activity] Take a Baseline Sleep Survey
[Video Lesson] The Sleep & Stress Connection
[Video + Reading Lesson] The Basics of Sleep Architecture
[Activity] Monitoring Your Sleep
[Quiz] Week 1 Review
[Audio Activity] Slow Down and Decompress
3
Week #2 - Sleep Consolidation and The Forces Behind Sleep
Week 2 Orientation
Week 2 Goals and Sleep Log
[Activity] Week 2 Progress Report
[Video Lesson] The Forces Behind Sleep
[Video and Reading Lesson] Beginning Sleep Consolidation
[Activity] Build Your "Wakes Me Up" and "Makes Me Sleepy" Lists
[Reading Lesson] How to Make a Bad Night’s Sleep Better
[Quiz] Week 2 Review
[Audio Activity] Bust Tension With Your Breath
4
Week #3 - Sleep Extension and Cultivating Good Sleep Habits
Week 3 Orientation
Week 3 Sleep Log and Goals
[Activity] Week 3 Progress Report
[Video and Reading Lesson] Introduction to Sleep Extension
[Reading Lesson] Cultivating Good Sleep Habits
[Reading Lesson] Recondition Yourself to Sleep
[Activity] Create Your Daily Routine
[Video Lesson] Sleep Aids Part 1: Prescription and Over-The-Counter Medications
[Video Lesson] Sleep Aids Part 2: Herb and Supplement Options
[Reading Lesson] How to Thrive the Day After a Bad Night’s Sleep
