The crucial first step. I want you to understand what sleep is, what is going wrong and what we are going to do about it. Why? Because this puts you in control. No more guessing. No more believing myths and half truths. It is really important to me that you are in the driving seat and you understand why everything else we do in the programme is important. I believe this knowledge is power and even once you have got your sleep back on course, this will serve to protect you in the future.

You will also get your first audio track to use through the week.

The focus here is on understanding what needs to happen in the body for us to sleep and how we can support this to happen. We focus on learning how positively influence your body to achieve the state it needs to sleep. No more being pushed around by what happens in the day, no more feeling stuck with anxiety, no more heart racing as you get into bed, no more running on adrenalin.

Your audio track this week teaches you how to manage your body chemistry to be in the optimum state for sleep. Simple, but effective.

Your mind has a massive influence over your sleep. Learn all the ins and outs of how your mind is so influential, and crucially, learn how to intervene so that you free your mind and it can no longer interfere with your sleep. No more, ‘my mind just doesn’t switch off’, no more insomnia thoughts keeping you trapped in a cycle (you may not even be aware of these causing problems…yet).

You have 2 audio tracks this week to learn 2 different techniques for freeing your mind and creating the perfect conditions in the mind for sleep.

This week we focus on two big elements that we have to get right to prevent sleeplessness from thriving (and which may have contributed to your sleep problem starting in the first place). First, we look big picture at your life and do a ‘stress audit’. Consider all the things that could be causing stress in your system which then causes an issue for your sleep – you may not even be aware of this stress. Note that the majority of these things are internal and have nothing to do with the length of your ‘to do list’ or how busy your job is. Second, we want to make sure you are creating a strong separation between day and night in order to set your circadian rhythm (the fancy term for your body clock). Be aware this goes far beyond the general ‘no screens before bedtime’ advice.

Your audio track this week teaches you how to create a lovely separation between day and night at a level of your mind that means you barely even have to think about it.

Now it’s time to learn to use your mind as a positive tool to help you sleep and to protect your sleep. The skills learned in this module are essential to making sure you know how to stop a bad night triggering a chain of sleeplessness. We will also take the really important step of learning to trust your sleep.You will make friends with your sleep again, there is no need for it to feel like the enemy anymore.

Your audio track for this module is a powerhouse technique which, although simple, can transform your confidence to sleep. You will find you can use this technique to help you in all sorts of areas of your life, not just your sleep – a nice little bonus.

Once you are getting a good nights sleep consistently, its time to take the last steps to make sure it fits in well with your life. We want your sleep to feel good, not precarious, and we want it to make you happy. So, this week we address how to go about coming off sleeping tablets, how to share a bed and how to remove sleep aids like earplugs and eye masks. We also work on letting sleep problems go, releasing their power over you and your life.

Your audio this week is designed to guide you through letting go of sleep problems and all of the effects they had on your life. You are now sleeping well and this is a lovely way to celebrate that and remove the burden of sleep deprivation once and for all.