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Health and Wellness: Sleep


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Full course description




Self-Paced; 10 Hours






Sleep hygiene techniques:

Want to sleep better? Interested in how sleep hygiene can improve your performance, creativity and energy? This course will help you develop better sleep hygiene and habits by studying your sleep health and learning sleep strategies that can improve the quality and consistency of your rest.

The course is brought to you by Arizona State University Alliance for Health Care, a university ranked #1 in innovation, and is designed with evidence-based content from Mayo Clinic, the #1 hospital in the U.S.* and one of the world’s leading experts in medical education, research and practice.

Quick tips for better sleep:

Consistent and healthy habits are the key to sleeping better for you and your families when dealing with insomnia, restless nights or if you’re simply unable to get rest.

  1. Go to bed at the same time each day
  2. Set goals for a consistent period of sleep each night
  3. Create a restful environment before each time you plan to go to bed
  4. Eat healthy food
  5. Integrate exercise or physical activities into your daily life
  6. Manage anxiety by setting priorities to handle your responsibilities and workload

Dive deeper into your sleep patterns:

This course is designed to help learners discover how sleep hygiene impacts work/life balance. Learners will be guided through a variety of exercises, including a sleep diary, panel discussion and article reviews, in order to promote healthy sleep habits.

Participants will have a chance to learn about causes and remedies for poor sleep and have an opportunity to develop the skills that help you sleep more soundly. This course will discuss how getting regular rest can help you harness creativity, productivity, and achieve a greater work/life balance. You will hear from working professionals who have had trouble with their sleep habits and their tips to get better sleep each night. Sleep experts will also share relevant content that may enhance your ability to relax and restore.

  • Identify issues that may affect your sleep, including disturbances and disorders.
  • Find strategies to improve sleep
  • Recognize ways that lack of sleep can affect productivity.


Healthy sleep habits for anyone:

This course is applicable to anyone who is seeking information and skills proven to develop healthy sleep habits, improve work/life balance and enhance productivity. Learners will receive written, audio, and visual content that they can immediately use in their daily life.

What you’ll receive:

Verification of Completion stating title of course and number of hours to complete. No continuing nursing education contact hours are provided for this course.

Other courses offered in partnership with Mayo Clinic:

Meet the instructors

Teri Pipe, Ph.D.

ASU Chief Well-Being Officer

Founding Director, ASU Center for Mindfulness, Compassion and Resilience

Professor and Dean Emerita, College of Nursing and Health Innovation Arizona State University

Dr. Teri Pipe is Arizona State University's Chief Well-Being Officer. Formerly Dr. Pipe served as the Dean of the College of Nursing and Health Innovation at Arizona State University (ASU). She also is the founding director of ASU's Center for Mindfulness, Compassion and Resilience. Before coming to ASU in 2011, Dr. Pipe served as director of Nursing Research and Innovation at Mayo Clinic Arizona and was an associate professor of nursing at the Mayo Clinic’s College of Medicine. In 2014 she was selected as a Robert Wood Johnson Foundation Executive Nurse Fellow.

Nika Gueci, Ed.D

Executive Director, University Engagement at Center: Mindfulness, Compassion and Resilience at ASU

Nika Gueci is the inaugural Executive Director for University Engagement at the Arizona State University Center for Mindfulness, Compassion and Resilience. Under her direction, Center advances an environment of well-being through the promotion of skills such as mindfulness and compassion to support lifelong resilience. Creating a culture where wellness is of vital importance to the development of human potential is her daily call to action.

Tiara Cash, Senior Program Coordinator, Center: Mindfulness, Compassion and Resilience at ASU

Tiara Cash, Program Manager, comes to Center for Mindfulness, Compassion, and Resilience as an alumnus of Arizona State University. She holds a Bachelor’s degree in Exercise and Wellness from ASU and a Master’s degree from Western Illinois University in Kinesiology with a concentration in Sports Psychology. Her practice of mindfulness spans the last 19 years of her life, and as a practitioner she has worked in various higher education settings including: athletics, campus recreation, and student success.

Tiara has been granted scholarships, grants, and awards for her work with mindfulness in the student-athlete population, mindfulness and equity/social justice, and creating art with a foundation of mindful practice. In 2018 and 2019 she traveled internationally to present on her research involving mindfulness and overlooked populations. Her career focuses include delving into the intersections of mindfulness in marginalized and unrepresented populations, resilience training for life transitions, and mindful performance art.

In her current role with Center, she works to create innovative programming through workshops, trainings, presentations and events. Her vision is to engage ASU and the surrounding community in life-long learning and personal development with an emphasis on mindful practices and connection through compassion.

Megan Petrov, Ph.D.

Assistant Professor, College of Nursing & Health Innovation

Barrett Honor Faculty

Arizona State University

Dr. Megan E. Petrov is an assistant professor within the College of Nursing & Health Innovation at Arizona State University. She received her doctoral degree from the University of Alabama in clinical psychology. She completed a Society of Behavioral Sleep Medicine-accredited behavioral sleep medicine training program. Across her academic and clinical career she has been engaged in the pursuit of promoting sleep health, excellence in interdisciplinary sleep-related research, and the prevention of chronic disease associated with disordered and disturbed sleep processes. Dr. Petrov’s research is supported by funds from the National Institutes of Health, Department of Veterans Affairs, and the American Academy of Sleep Medicine Foundation.

Kimberly Vana, DNP, RN, FNP-BC, FNP-C

Clinical Professor, RN-BSN Program

Barrett's Honors Faculty

College of Nursing & Health Innovation

Kimberly Vana is a Clinical Professor at the College of Nursing and Health Innovation at Arizona State University in Phoenix, Arizona. She currently teaches in the RN-BSN and Concurrent Enrollment Programs in the Undergraduate Nursing Programs. Her clinical practice and research interests include sleep health. She is actively involved with national and local sleep organizations.

Carol M. Baldwin, PhD, RN, CHTP, CT, NCC, AHN-BC, FAAN

Carol Baldwin has over 20 years of experience in sleep research and sleep health promotion. She was a co-investigator on the nation-wide 10-year-long NIH NHLBI Sleep Heart Health Study that found relationships between sleep disorders and chronic disease, including cardiovascular disease, high blood pressure, type 2 diabetes, and depression. Her work focused on correlations between gender, ethnicity, quality of life and sleep. She was principal investigator on the NIH NICHD Spanish translation and validation of a sleep habits questionnaire. Recently, the Spanish-language training for community health workers received the prestigious Raise the Voice/Edge Runner designation from the American Academy of Nursing, the first award of its kind in Arizona.

Hanna Layton

Outreach Coordinator, Center for Mindfulness, Compassion and Resilience at ASU

Hanna Layton is currently studying at Arizona State University finishing her Bachelor’s of Science in Sustainability as well as beginning her 4+1 program for a Masters of Sustainable Solutions degree. Hanna is a full-time student involved and in love with learning about how she can serve as an advocate for the natural world and all its resources, as well as ensuring the human and animal populations can proceed on with health and happiness. She is particularly interested in human well-being, focusing on the intersection of mindfulness and sustainability. Through this avenue she hopes to educate others on how to practice resilience and deepen their subjective sense of wellbeing individually and as a community. Hanna is employed by ASU’s Center for Mindfulness, Compassion and Resilience as the student outreach coordinator.

*U.S. News & World Report 2018-2019