Sleep Smarter in 7 Days:
Your Quick Start Guide to Rest

Why You Need to take action – and deserve to live your life to the fullest!

Mortality Risk: Sleeping less than 6 hours per night increases the risk of premature death by 12%.

Chronic Diseases: Sleep deprivation is linked to an increased risk of chronic conditions, including heart disease, stroke, and diabetes.

Immune Function: Getting less than 5 hours of sleep per night reduces immune cell activity by 70%, increasing susceptibility to infections.

Obesity Risk: Individuals sleeping fewer than 5 hours per night have a 55% higher risk of becoming obese.

Life Expectancy: Persistently sleeping less than 7 hours per night is associated with a shorter lifespan.

And sooo much more! Let’s look at the facts and get serious about changing your life for good!

• What is the optimal amount of sleep for adults, children, and seniors?
• Why do some people struggle to fall asleep, even when they feel tired?
• What are the most common causes of sleep disturbances?
• How does sleep affect overall health and well-being?
• What is the difference between REM and non-REM sleep, and why are both important?

• How can someone establish a healthy bedtime routine?
• What are the consequences of chronic sleep deprivation on the body and mind?
• How does sleep quality impact memory, focus, and decision-making?
• What are the signs of a sleep disorder, and when should someone see a specialist?
• How do environmental factors like light, temperature, and noise influence sleep?

Your Personal Sleep Checklist
You will begin to use my cheat-sheet to go through your bed room and see which easy and low-hanging fruits are for the picking. It is easy to make changes, that quickly add up to a sound foundation for your future night’s sleep.  

How asking the right questions will change your sleep – and your life! For example…

• “Think about any big changes in your life recently. How might those transitions be impacting your sleep? Let’s uncover any unconscious obstacles.”
• “Do you hold any negative beliefs about sleep? Let’s rewrite those stories and explore new ways to embrace a restful night’s sleep.”

• How do racing thoughts and anxiety interfere with falling and staying asleep?
• What impact does overstimulation before bed have on sleep quality?
• How does sleep anxiety create a cycle of insomnia?
• Can unresolved emotional stress and trauma disrupt sleep patterns?
• What role does perfectionism and productivity guilt play in sleep disturbances?

• How does the lack of a wind-down routine contribute to restless nights?
• Can negative sleep associations make it harder to fall asleep and stay asleep?
• What is the connection between depression, loneliness, and poor sleep quality?
• How does hypervigilance and PTSD keep the nervous system too alert for sleep?
• Can a lack of sleep confidence reinforce insomnia and sleep struggles?

• What are the best foods for improving sleep?
• Are there specific nutrients that help regulate sleep patterns?
• How does poor nutrition lead to sleep problems?
• Does eating carbohydrates at dinner improve sleep?
• Can meal timing regulate or disrupt circadian rhythms?

• Do certain diets (e.g., keto, vegan) influence sleep quality?
• What are the best snacks to promote restful sleep?
• How does gut health influence sleep quality?
• How does hydration play a role in better sleep?
• Is intermittent fasting beneficial or harmful to sleep?

• How does exercise impact overall sleep quality?
• What types of exercise (e.g., aerobic, resistance training, yoga) are most beneficial for sleep?
• Does the timing of exercise affect sleep, and if so, when is the best time to work out?
• How does exercise influence the sleep cycle, including deep sleep and REM sleep?
• Can physical activity help with sleep disorders like insomnia and sleep apnea?

• What is the relationship between overtraining and sleep disturbances?
• How does exercise affect melatonin production and circadian rhythm regulation?
• Is there an optimal duration and intensity of exercise for promoting better sleep?
• How do individual differences (e.g., age, fitness level, stress levels) affect the exercise-sleep connection?
• Can sedentary behavior negatively impact sleep, even if exercise is incorporated into the day?

• How does the glymphatic system help detoxify the brain during sleep?
• What are the best sleep habits to support the body’s natural detoxification processes?
• Can poor sleep lead to a buildup of toxins in the body and brain?
• How does deep sleep contribute to liver detoxification?
• What role does melatonin play in detoxification and cellular repair?

• Are there specific foods or supplements that enhance detoxification while you sleep?
• How does sleep deprivation impact the body’s ability to eliminate toxins?
• Can sauna use or sweating before bed improve detoxification and sleep quality?
• What are the best nighttime herbal teas or remedies to support detoxification and relaxation?
• Does reducing exposure to blue light at night improve detoxification pathways?

• Could redlight therapy and photobiomodulation be the solution?
• Could acupressure help me to sleep better?
• What about reiki and energy healing?
• What can I learn about chronotypes?
• What are solfeggio frequencies and can they help me?
• Is there hope with regards to development of new sleep technologies?
• How can I develop a lasting plan for improvement?
• How often should I reassess my plan?
• How can I hold myself accountable to my goals?

• Explore how using breathwork can help you access deeper, more restorative sleep and enhance your overall sleep quality.
• Discover how intentional breathing techniques can help quiet mental chatter, reduce stress, and prepare your mind for a peaceful night’s sleep.
• Learn how breathwork can regulate your nervous system, lower cortisol levels, and create the ideal conditions for uninterrupted rest.
• Understand how breathwork offers a natural, drug-free approach to calming anxiety and stress, making it easier to fall asleep.
• Delve into how specific breathing practices can reset your body’s circadian rhythm, leading to improved sleep patterns and morning energy.

Why I use hypnosis…

• Reprograms Sleep Patterns – Hypnosis helps retrain your brain to fall asleep faster and stay asleep longer.
• Calms the Mind – Guided scripts reduce racing thoughts and anxiety, making it easier to relax.
• Triggers Deep Relaxation – Hypnotic suggestions activate the body’s natural sleep response.
• Builds Positive Associations – Your subconscious learns to connect bedtime with rest and safety.
• Improves Sleep Quality – Regular hypnosis sessions can lead to deeper, more restorative sleep.

• Insomnia
• Improving Sleep Hygiene
• Bedtime Procrastination
• Snacking Before Bed
• Improving Sleep Quality

• Overcoming Negative Sleep Beliefs
• Managing Nightmares & Night-terrors
• Shift Work
• Managing Sleep Apnea Symptoms