Tutorial: First Things First
Sleep self-assessment tool and tutorial to identify what path your body needs for improved sleep.
This self-assessment and tutorial is for people who struggle to find a lasting way to improve sleep and who wish to receive guidance in making decisions about what route to follow for improving sleep, including whether or not they are good candidates to use the types of behavior changes that are taught in our courses.
We value your time and energy, as we know what it's like to struggle with sleep. Therefore, we have an efficient way to focus your efforts. In this 20-minute self-assessment, you will:
- Be guided through a handy self-assessment.
- You'll figure out what steps are needed for your particular sleep problems (Hint: "sleep problems" includes a wide range of problems for which there is not only a single treatment).
- You'll identify if your sleep mindset is exacerbating your sleep problems.
- You'll know whether or not you are a good fit with the type of self-paced, online learning we offer before you invest.
Why do we offer this tutorial for free? We believe in the importance of sharing knowledge and that everyone should have access to knowledge. Without proper knowledge about sleep, how can you know what to do? Not all poor sleep comes from the same source of problems, and we want you to make smart, informed choices about where you place your efforts. And that is why this course is free!
Your Instructor
Alissa Yamasaki, Ph.D., is the instructor for this course and is trained in the provision of CBT-I (cognitive-behavioral therapy for insomnia) and related interventions for sleep. She has been working with adults to reset and restore sleep patterns since 2016, and she especially delights in working with women over 40 and through retirement. She understands that many women are frustrated to see that their sleep problems persist even as life calms down in midlife and retirement; they see that they have a good life with many joys and simply want enough sleep to fuel their otherwise fulfilled life.
Dr. Yamasaki believes that everything is easier when you're getting good sleep, and this is her motivation to help others sleep well. She is a licensed psychologist with over a decade of experience in clinical practice. She owns Ayama Psychotherapy LLC, which is a group practice of psychologists who take a mind-body approach, specializing in helping people with anxiety, stress, insomnia and other health-related concerns.
Her interest in sleep stems from seeing sleep disrupt people's lives and interfere with mental health treatment. She has come to appreciate that there is a gap between the emphasis on the importance of getting good sleep vs. the accessibility to good sleep improvement support, particularly when it comes to insomnia and related sleep problems.
She holds a Ph.D. from Penn State University, has completed training in the treatment of insomnia with Penn Behavioral Sleep Medicine in Philadelphia, PA, as well as with Dr. Julio Mendoza of Penn State Health Sleep Research and Treatment Center in Hershey, PA.
Frequently Asked Questions
*A reminder that our courses are not meant as a substitute for medical care. No client/therapist relationship is formed as a result of participation in this course. Please consult your physician if you have pressing needs. Registration to this course indicates that you understand that sleep problems can be a manifestation of other medical problems and that you can consult with a physician if you are not sure if you are an appropriate fit for our courses. You are also indicating that you are aware that your health conditions, if any, will not be monitored by the instructor.
We have outlined our terms and privacy policy. Both can be reviewed at the bottom of this page. By utilizing this site or registering for a course, you are indicating agreement with these policies.