“Two-thirds of adults throughout all developed nations fail to obtain the recommended eight hours of nightly sleep."

- Matthew Walker

A significant portion of sleep issues and problems with insomnia are related to the fact that our modern lives are significantly out of sync with our internal clock. Throughout this program, we teach you how to recognize signs and symptoms of circadian rhythm dysfunction and the tools you need to improve your sleep (and your health!). 

What You'll Learn

  • Physiology of Sleep

    Review circadian rhythm, the importance of sleep, why we sleep, and how it is connected to overall health and wellness.

  • Sleep Dysfunction and Disorders

    Understand the various sleep disorders and the long-term consequences of sleep deficiency.

  • Tools and Resources

    Actionable steps that you can use to offset whatever unique challenges might be affecting your sleep and overall health.

Course curriculum

  • 1

    Welcome to Sleep Mastery - Start Here!

    • What to Expect in this Program (video)

    • What to Expect in this Program (handout)

    • Please answer a few questions about your current sleep quality and sleep hygiene practices.

    • 30-Day Sleep Wellness Challenge (handout)

    • Download the App!
  • 2

    Chapter One: Physiology of Sleep

    • Physiology of Sleep (7:50)

    • Test your Learning
  • 3

    Chapter Two: Sleep Deficiency and Long Term Consequences

    • Sleep Deficiency and Long Term Consequences (10:25)

    • Test your Learning

  • 4

    Chapter Three: Sleep and Disease

    • Sleep and Disease (9:22)

    • Test your Learning
  • 5

    Chapter Four: Insomnia and Dysfunctional Breathing

    • Insomnia and Dysfunctional Breathing (9:55)

    • SnoreLab App

    • Stop-Bang Questionnaire

    • PSQI (Pittsburgh Sleep Quality Index)

    • Test your Learning

  • 6

    Chapter Five: General Strategies for Improving Sleep

    • Healthy Sleep Rituals (12:49)

    • Pzizz

    • Calm App - Sleep Stories

    • Test your Learning
  • 7

    Chapter Six: Sleep Tech

    • Sleep Tech (3:34)

    • Oura Ring

    • Chilisleep products (Ooler and Chilipad)
  • 8

    Chapter Seven: Supplements and Botanical Medicines for Sleep

    • Supplements and Botanical Medicines for Sleep (4:30)

    • Link to Wellevate for Sleep Supplement Recommendations

    • Test your Learning

  • 9

    Next Steps: 30-Day Sleep Wellness Challenge

    • 30-Day Sleep Wellness Challenge (2:46)

    • 30-Day Sleep Wellness Challenge Handout

  • 10

    Additional Resources

    • Sleep Masterclass (podcast)

    • Ted Talk with Matthew Walker - Sleep is your Superpower

    • Podcast Episode - Sleep like a Baby: a Conversation with Sachin Patel

    • Peter Attia and Matthew Walker Podcast Series on Sleep

    • Sleep More Deeply Handout

    • The 7 Best Sleep Masks of 2022, According to Sleep Experts (including Dr. Schweig)

    • The 8 Best Silk Pajamas for a Better Night's Sleep

    • The 6 Best Blackout Blinds for a Better Night's Sleep

    • New York Times - Why Does Alcohol Mess with my Sleep?

Instructor(s)

Founder and Director

Sunjya Schweig

Sunjya K. Schweig, M.D., is an expert in complex chronic illnesses that require rigorous investigation and management. He has been studying, teaching, and practicing integrative and functional medicine for over 20 years. Dr. Schweig continues to be active in medical education and has served as volunteer clinical faculty at the UCSF Santa Rosa Residency. He currently holds an adjunct faculty position at Touro University College of Osteopathic Medicine. Dr. Schweig has lectured nationally and internationally at conferences, hospitals, and universities. At CCFM we are passionate about developing a new ecosystem for helping people with chronic diseases. We envision this system as one that combines comprehensive care from a multilayered care team with best-in-class technology to provide quantifiable data and proven outcomes. Group programs and experiences are a big part of this ecosystem, and we are excited that you are here.

Nurse Practitioner

Megan Anderson

Megan Anderson, ANP, is a Nurse Practitioner, who received her nursing degree from the University of North Carolina at Chapel Hill in 2004. Megan worked as a staff nurse in both pediatric cardiology/surgery and gynecology/oncology for 3 years before starting graduate school at the University of Illinois at Chicago in 2006. She worked at a Federally Qualified Health Center for 3 years during graduate school before becoming a Board Certified Women’s Health Nurse Practitioner in 2009. In 2010, Megan moved to Fort Collins, Colorado with her husband and son, because they wanted a lifestyle change and easy access to the mountains. Megan worked at another FQHC for 2.5 years with low-income pregnant women, and in 2013, she began working at an integrated medicine clinic. It was there that she was introduced to the paleo/primal lifestyle and then found her way into the world of functional medicine. After completing the ADAPT Program with the Kresser Institute for Functional and Evolutionary Medicine in 2017, she knew that she had found her calling. For the past 3 years, Megan worked at a functional medicine clinic called Balanced Well-Being Healthcare. She has grown as a clinician and honed her skills with functional medicine diagnostic and treatment options. Helping people address underlying chronic issues and get back to feeling their best is what feeds her soul, and she feels grateful every day for the opportunity to help people identify ways to feel and live their best life. Outside of work, she loves spending as much time outdoors as possible with her family and friends – running, hiking, skiing, etc. She is obsessed with all things related to human nature and healthy habit formation, and she is beyond thrilled to work with the California Center for Functional Medicine.