What’s Included?

zack-minor-15099-unsplash

Friday 29th of June, 2018

6-8pm: Check-in and get settled into your room

Meet the Deliberately Better Team and have some light snacks and refreshments.

Some paperwork and questionnaires about your sleep, physical health and aims for the retreat will need to be completed during this time.

8pm: Formal Welcome

Purpose of the retreat will be explained, all guests will be introduced to each other, and individual aims for the weekend will be explored.

8:30pm: Game Time

The Managing Director (Tahnee) will run everyone through some games so that everyone can get to know each other better, have some fun, and maybe even some laughs to begin the weekend.

9:30pm: Introduction to Mindfulness Meditation and Relaxation exercises

The Clinical Psychologist (Damon) and Osteopath (James) will introduce the group to two different strategies aimed to reduce arousal levels and bring on sleepiness before bed.

10pm: Individual wind-down time (reading, colouring, music, relaxation, spa etc.)

People are encouraged to stay up until they feel sleepy, and then to retire to bed. Damon will be up in a living room until midnight to answer any sleep-related questions.

IMG_7635

Saturday 30th of June, 2018

7:30am: Morning walk and movement exercises along the beach

James will run the group through various movement exercises outside to boost metabolism and get the body and mind in the best place to begin the day.

9am: Breakfast

All meals will be catered for, with choices chosen before the retreat (after registration and payments have been processed). Anyone with dietary restrictions should inform Tahnee, who will try to accommodate for these when buying/preparing snacks and drinks. As alcohol is not recommended for sleep, no alcohol will be provided on the retreat.

10am: Sleep Education

Damon will go through Session One of his four-session Cognitive Behavioural Therapy for Insomnia (CBT-I) intervention. This will cover the three main things you need to focus on to become a good sleeper and will show you which areas of sleep hygiene are overrated and why.

11:30am: Creative Therapy Part 1: Writing

The Creative Director (Angelina) will introduce you to the power of writing for tuning into emotions, managing worries, processing stress and working through trauma.

1pm: Lunch

2pm: How to avoid or manage Chronic Pain

James will demonstrate effective strategies for preventing chronic pain if you are lucky enough to not experience it, and will help you to manage it if you suffer from it.

3pm: Behavioural strategies for Sleep Difficulties

Damon will go through Session Two of his four-session Cognitive Behavioural Therapy for Insomnia (CBT-I) intervention. This will cover the two most effective behavioural protocols for long-term remission from insomnia, and will also cover the most scientifically supported treatments for circadian rhythm sleep disorders, restless legs, obstructive sleep apnea, parasomnias, excessive daytime sleepiness or narcolepsy, and nightmares.

4-6pm: Individual Question Time

Guests will be given some free time before dinner to do whatever they would like after a long day of learning.

James, Damon and Angelina will be available for questions during this time on what has been covered during the day.

Some light snacks and refreshments will be provided during this time.

6pm: Dinner

7pm: After dinner walk

7:30pm: Game time

Tahnee will be splitting everyone into teams to compete for the Deliberately Better Sleep Retreat cup. It will be a little bit competitive, but mostly just fun.

9:30pm: Mindfulness Meditation and Relaxation Exercises Part II

Damon and James will introduce the group to two more strategies aimed to reduce arousal levels and bring on sleepiness before bed.

10pm: Individual wind-down time (reading, colouring, music, relaxation, spa etc.)

People are encouraged to stay up until they feel sleepy, and then to retire to bed. Damon will be up in a living room until midnight to answer any sleep-related questions.

IMG_7625

Sunday 1st of July, 2018

7:30am: Morning walk and movement exercises along the beach

James will run the group through various movement exercises outside to focus the mind and energise the body.

9am: Breakfast

10am: Group Cognitive Therapy

Damon will go through Session Three of his four-session Cognitive Behavioural Therapy for Insomnia (CBT-I) intervention. This will cover the two most effective cognitive strategies for long-term remission from insomnia, and will also focus on emotional coping styles and effective communication skills.

11:30am: Creative Therapy Part 2: Story

Angelina will introduce you to the power of story for tuning into emotions, managing worries, processing stress and working through trauma.

1pm: Lunch

2pm: The Importance of Posture for Sleep and Physical Health

James will demonstrate the most recommended positions for sleep, the best mattresses and pillows for preventing pain and improving sleep quality, and effective strategies for preventing injury at work and around the home.

3pm: Relapse Prevention and Self-Management of Sleep Difficulties

Damon will go through Session Four of his four-session Cognitive Behavioural Therapy for Insomnia (CBT-I) intervention. This will help you to set up a tailored self-management plan with your recommended bedtime and wake-time, the 3 main things you need to focus on to ensure that your gains are maintained, and how to not fall into the potential traps that can lead back to poor sleep.

4pm: Creative Therapy 3: Music

Angelina will introduce you to the power of music to help you to tune into emotions, get yourself pumped up for the day, and help you to wind down and relax at night.

5pm: Individual Question Time

Guests will be given some free time before dinner to do whatever they would like after a long day of learning.

James, Damon and Angelina will be available for questions during this time on what has been covered during the day.

Some light snacks and refreshments will also be provided during this time.

6pm: Dinner

7pm: After dinner walk

7:30pm: Game time

Tahnee will resume the fun and frivolity from the night before, announcing the winning team of the sleep retreat cup at the end.

9:30pm: Mindfulness Meditation and Relaxation Exercises Part III

Damon and James will introduce the group to two more strategies aimed to reduce arousal levels and bring on sleepiness before bed.

10pm: Individual wind-down time (reading, colouring, music, relaxation, spa etc.)

People are encouraged to stay up until they feel sleepy, and then to retire to bed. Damon will be up in a living room until midnight to answer any sleep-related questions.

IMG_7631

Monday 2nd of July, 2018

7am: Walk along the beach and movement exercises.

8am: Breakfast.

8:30am: Recap of weekend aims, wrap up, and how to integrate good sleep and movement practices into the real world.

9:00am: Brief clean up and ensure nothing is left behind. Leave the property as it was when you arrived.

10am: Check-out and farewell.

rawpixel-com-250087-unsplash

How much does it cost and are there any places left?