SereniSleep

SereniSleep — Sleep, Well-being and Adult Learning

Ten short modules on sleep, well-being and learning — free, self-paced and open to everyone. Take them for yourself, or take the certified educator track and learn to bring them to your own learners.

Choose your language

Every language version opens the same ten modules, hosted on curso.abarka.org. English is the master version; Español, Български and Српски follow the same structure, adapted to each cultural context. Versions go live as they are completed.

  • EnglishComing soon — This language version is being prepared.
  • EspañolComing soon — This language version is being prepared.
  • БългарскиComing soon — This language version is being prepared.
  • СрпскиComing soon — This language version is being prepared.

At a glance

Format
100% online, self-paced — study anywhere, on any device
Modules
10 shared modules in four blocks
Learner track
≈2–3 hours core (10 modules × 10–15 min), plus an optional habit challenge and sleep diary
Certified educator track
≈15–20 hours CPD — the 10 modules plus Educator Companion E1–E5, facilitator notes, workshop practice and the final integrative assignment
Level
Intermediate — no medical background required
Assessment
Module quizzes; the educator track adds Companion checks and a final integrative assignment
Credentials
Certificate of Participation (learner) · Certified SereniSleep Educator Certificate, partner-signed (educator)
Cost
Free — co-funded by the Erasmus+ Programme of the EU
Languages
English · Español · Български · Српски

What you'll learn

  • Explain what sleep hygiene is, how circadian rhythms and sleep biology work, and how much sleep adults actually need — in plain language, without overclaiming.
  • Build a realistic sleep schedule around a demanding life, using morning light exposure and an evening wind-down routine that survive shift work, caregiving and study.
  • Recognise how screens and digital devices affect sleep, and apply practical limits that people will actually keep.
  • Understand how food, caffeine, alcohol, nicotine and daytime physical activity shape sleep quality — and which changes give the biggest return.
  • Adapt a bedroom or sleeping space for better rest, including in shared, noisy, crowded or temporary housing.
  • Recognise the stress–sleep–insomnia loop, respond to it within non-clinical boundaries, and know when to signpost someone to a health professional.

Educators completing the certified track also learn to facilitate each of these topics with their own groups, using the Educator Companion and the per-module facilitator notes.

The same eight-part package, every module

Every module is produced to the same structure, so learners and educators always know what to expect — and so content stays consistent across three partner countries and four languages.

  1. Module intro text

    Short framing of the topic and its relevance

  2. Short video (3–7 min)

    Core visual explanation from a script

  3. PPT

    Presentation for workshop or blended use

  4. Worksheet

    Practical activity, reflection sheet or learner task

  5. Quiz

    Short knowledge check and self-assessment

  6. Reflection question

    Connects the module to everyday life

  7. Downloadable PDF

    Printable, offline version of the key content

  8. Facilitator note

    Educator guidance; the hook the educator track expands

One shared spine, two ways to use it

SereniSleep runs on a single shared spine of ten modules, wrapped by a lightweight educator layer. Learners take the spine on its own. Educators take the spine plus an Educator Companion that shows them how to teach it — so the same evidence reaches both audiences, and nobody has to maintain two separate courses.

Learner track

Learner track

The ten modules, self-paced, in your own language. Start anywhere, finish at your own speed, and take away one small change at a time.

  • Onboarding sleep-debt self-assessment
  • The ten modules, 10–15 minutes each
  • Weekly micro-habit challenge and sleep diary
  • A personal action plan — "one small change this week"
  • ≈2–3 hours in total

What you earn: Certificate of Participation

Educator track

Educator track (certified)

Everything in the learner track, plus the pedagogy, facilitation guidance and assessment you need to run these sessions with your own adult learners.

  • The ten shared modules
  • Educator Companion, units E1–E5
  • Per-module facilitator notes
  • Final integrative assignment, reviewed by a partner organisation
  • ≈15–20 hours CPD

What you earn: Certified SereniSleep Educator Certificate, co-signed by the three partner organisations

Ten modules, four blocks

Foundations of Sleep

  • Module 1

    What Is Sleep Hygiene and Why It Matters

    Foundations of Sleep

    Lead partner: ABARKA ONGD

  • Module 2

    Circadian Rhythm and Sleep Biology

    Foundations of Sleep

    Lead partner: Kreativna stanica / Creative Station

  • Module 3

    Optimal Sleep Duration and Schedule

    Foundations of Sleep

    Lead partner: MOGA ZNAM TVORIA

Daily Routines & Digital Habits

  • Module 4

    Morning Routine and Light Exposure

    Daily Routines & Digital Habits

    Lead partner: MOGA ZNAM TVORIA

  • Module 5

    Evening Routine and Relaxation Before Sleep

    Daily Routines & Digital Habits

    Lead partner: ABARKA ONGD

  • Module 6

    Screens and Digital Devices

    Daily Routines & Digital Habits

    Lead partner: ABARKA ONGD

Lifestyle & Sleep Environment

  • Module 7

    Food, Caffeine, Alcohol and Nicotine

    Lifestyle & Sleep Environment

    Lead partner: MOGA ZNAM TVORIA

  • Module 8

    Physical Activity and Daytime Habits

    Lifestyle & Sleep Environment

    Lead partner: Kreativna stanica / Creative Station

  • Module 9

    Bedroom and Sleep Environment

    Lifestyle & Sleep Environment

    Lead partner: Kreativna stanica / Creative Station

Integrative close

  • Module 10

    Stress, Mental Health and Insomnia

    Integrative close

    Joint — developed by all three partners: MOGA ZNAM TVORIA, Kreativna stanica / Creative Station and ABARKA ONGD

Five units that turn the course into a teaching toolkit

The Companion adds no new sleep content. It re-packages the SereniSleep Training Manual — the pedagogy, the boundaries, the inclusion practice and the evaluation tools — into five short units, so an educator finishes the course ready to run a session, not just informed by one.

Educator track

  • E1

    The SereniSleep Method

    Why sleep is a learning and inclusion issue, not only a health issue

  • E2

    Pedagogical Framework

    Adult learning, the 5-step experiential cycle, reflection and case-based methods

  • E3

    Training Logic & the Non-Clinical Boundary

    The awareness-to-habit pathway; when and how to refer to professionals

  • E4

    Inclusive Facilitation

    Group-specific adaptations and the inclusion checklist

  • E5

    Delivering & Evaluating

    Blended and workshop delivery, using the OTP, evaluation tools

Who it's for

Anyone who wants to sleep better — and any adult educator who wants to help their learners do the same. The certified track is designed for adult educators, VET trainers, adult-learning staff, NGO facilitators, community educators and pedagogical coordinators across Europe and the partner countries. No medical degree, psychology background or prior Erasmus+ experience required — just an interest in your learners' well-being.

Choose your language above and start learning — free.