Introduction to the course
My background and story – my own history of insomnia
Where my unique methodology has come from
Why is sleep important?
The most common sleep problems
Are you ready to take reclaim your right to deep sleep?
What to do (and what not to do) if you’re on sleeping tablets
Creating your Intention before you embark on my programme
How to use the programme and what to expect
Module 1 – Myths and Misconceptions
Are your beliefs about sleep stopping you sleeping? Common unhelpful misconceptions about sleep
Take the myth-busting quiz
What have you learnt from my quiz and what are you going to do differently?
Module 2 – Things you need to know about sleep
What is a good night’s sleep?
How much sleep do you really need?
Sleep and your nervous system
The link between sleeping deeply and feeling safe
Understanding your sleep type
Module 3 – Let’s get to work!
Introducing my 5 Non-negotiables and where they come from
Non- negotiable no.1 – the value of breaking the fast
Non-negotiable no. 2 – minimising caffeine
Non-negotiable no. 3 – the value of hydration
Non-negotiable no.4 – early to bed….
Non-negotiable no.5 – switch off! Your relationship with technology
How to use the non-negotiables and what to expect.
Module 4 – Small things that can really make a difference
Routines and rituals
Letting go of the day
Time management and the biggest mistake sleep disruptor
The value of power napping and how to do it
Getting back to nature
The value of movement
Herbs and helpers
Module 5 – Live well, love well, sleep well
Practical exercises that can take your sleep to the next level
Optimal breathing techniques – take 5 a day
The power of gratitude
Perfectionism and how it impacts on sleep
Self-compassion and self-love exercises
Module 6 – Common questions
Why can’t I sleep on Sunday night?
Why am I afraid to go to bed at night?
What do I do about my restless legs?
How do I cope with shiftwork?
What can I do about my partner’s snoring?
Why do I have nightmares and night terrors?
What can I do about menopausal/perimenopausal night sweats?
The Grand Finale – How are you feeling now?
Well done for making it to the end of the programme
What to do next
The journey is ongoing – revisiting the practices and making them yours