The Sleep Series
The Sleep Series
In the Sleep series we focus on tuning-in with our circadian rythm, improving sleep patterns. This series is probably the most challenging and difficult to address. Most people find very difficult to change their sleeping habits, even more than the eating ones.
This is why you need to commit that this is your priority for the next six weeks.
Realise that proper sleep is the key to unlock many other aspects of health. Have you ever gone without sleep for 2-3 days? Can you imagine how would you feel? Sleep helps with energy, weight loss, stress, recovery and even longevity.
You will also be learning how to breathe properly as a mechanism to relax and calm down. So many people have developed chronic issues and bad sleep, due to improper breathing.
Imagine that you could:
- Burn more fat and keep it off.
- Increase your intelligence and concentration by 3 times.
- Make you look and feel 10 years younger.
- Have limitless energy during the day.
- Protect against neurodegeneration and diabetes.
- Lower your chance of dying pre-maturely.
The Approach
The Sleep series has a duration of 6 weeks and during these weeks you should expect to
- Learn the importance of sleep and following your circadian rythm.
- Optimize your sleeping enviroment and routine to get into deep rejuvenating sleep.
- Practice Stress Management and mediation. Breathe better
The Series Breakdown
Weekly Objectives
WEEK 1 - STARTING THE DAY FULL OF ENERGY
Getting a good night sleep starts already from the morning. Establish a morning routine and discover your ideal sleeping window.
- Why is sleep important
- Wake-up without an alarm clock
WEEK 2 - TUNE IN WITH THE CIRCADIAN RYTHM
Tune-in with your circadian rhythm and establish the right sleeping routine.
- Importance of circadian rhythm
- Meditation and relaxation. Start breathing better.
Week 3 – Preparing your environment
The right environment is critical for sending your body the right signals for relaxing and sleeping.
- Tips and suggestions how to setup the environment
- EMF and Blue Light
Week 4 - Nose BreathinG
- Sleep Apnea
- Practise nose breathing daily
Week 5 – Its all about MELATONIN
Life can be stressful and continuous stress will reflect in the quality of your sleep.
- Nutrition and sleep
- Sleep and recovery
Week 6 – Putting all together
Recover and increase your Heart rate variability.
- Sleep and supplements
- Importance of HR and HRV
Will be provided on a Weekly basis
- Personal coaching. One-2-one meeting with your coach to review your progress, difficulties and discuss next steps.
- Weekly guidelines and detailed do's and dont's.
- Weekly documents to review to deepen you understanding and science on sleep and nutrition. If interested also suggestions on books are provided.
- Daily motivation tasks, and a forum where you will share your daily progress and gain experiences from other members.
- Weekly challenges.
- Availability for questions and clarifications via chat and social media.
- Tips and suggestions on nutrition and sleep.
- Your Google Drive folder to have all your docs stored in one location.
- You can also contribute with your own progress posts and recipes!
Tools Required
- Track your sleep
A sleep tracking device will be required. We suggest that you invest in a device such the Sleepon that will allow you and your coach to get the right insights.
- Daily Blog
Keeping a daily blog is important to allow for self-reflection and an open discussion with your coach.
- Build your Environment
Improvements will need to be made to your sleeping environment and you need to upgrade certain things in your bedroom.
- A sleeping Mask
The Mantra sleeping mask is an important tool to ensure total darkness.
- Blue-light blocking glasses
Block the harmful blue light by wearing Blublox glasses.
- Other
- A full-spectrum UV Light
- An air ionizer
- EMF Protection
