Ask The: How To Get A Good Night's

wake up feeling refreshed
How to get a good nights sleep

ask the Experts
BETTER LIFE
Your e-guide to a
By Doctor Kevin and Kate Buchanan-Dunne
www.expertsforlife.com
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helping you to help yourself

Welcome to your...
better nights sleep

1. 2. 3. 4.
ttern a p a p Develo of sleep rge of a h c n i Be sleep f o r u o y drink Eat and y sensibl gular e r e k a T e exercis
Toolkit to getting a
5. 6.
noise e c u d e R
tools r e h t r u F
- Creating co nditions for sleeping for going to bed - Controlling your thinkin g - Pink eleph ant syndrom e - Meditation and relaxati on - Preparing
Your guide to having a better nights sleep.

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helping helping you you to to help help yourself yourself
Feel great again!

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Sleep
Sleep is a basic human necessity and lack of sleep or a poor sleep pattern can significantly affect your mood and behaviour.
In general there are 3 types of sleep problem...
Difficulty getting off to sleep
Poor qu a sleeping lity sleep; too waking lightly, often, frequen t distur bance
up too g n i k a W
early
Statistics show that 40% of the population report sleeping problems at some time in their lives. Are you sluggish, constantly tired, irritable and tearful? You could be suffering from sleep deprivation. By using your Experts for Life Toolkit for a good nights sleep you will soon start to feel calmer, able to cope and back in control of your life.

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Tools for a good nights sleep

1. Establish or return to a regular pattern of sleep. This helps your circadian rhythm* to work effectively enabling you to get to sleep more easily and quickly.
There are a number of simple but practical things you can do: Go to bed at the same time every night. Get up at the same time every morning. If you are a nine hour sleeper and have to be up for work by 6 oclock make sure you have the right amount of sleep - you will need to be in bed for 9 oclock the night before. Keep a routine of waking and sleeping, even at week ends or days off. A long lie in may be tempting, but it can be destructive to your sleep pattern.
* Circadian rhythm - the 24 hour cycle of day (light) and night (dark) which influences all living things in their sleep/wake pattern. Your guide to having a better nights sleep.
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2. Be in charge of your sleep. If you wake in the night or cannot get off to sleep:
Do not stay in bed tossing and turning for more than 45 minutes. Get up and go to your living room/area. Keep the lighting low. Make sure you have something to keep you warm such as a duvet. To make your eyes feel tried, gaze upwards at a 45o angle for about 5 minutes.

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Do something to make your eyes tired like reading a book or watching television but not a horror story. Try not to use your smart phone, tablet or PC, but if you do turn down the backlighting. Dont do physical activity, such as housework, exercise or computer work, as this will stimulate your brain. If you have to get up for work take your alarm clock with you but turn its face to the wall, dont worry about waking you will. Any other clocks in the room, especially illuminated ones, should be covered up. Your bed sh ould be a pla ce of rest, calm and se x and not o ne where yo feel fraught u , tense and re s t le s s. Neuroscien tists have fo und the sleep centre in your brain can access sleep even while you a re awake. T is commonly his known as a wakingsomnambu list, so, lying there, keeping wa rm and rela xing can be almost as b eneficial as sleep.
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3. Be aware of what you eat and drink before going to bed as this can have an impact upon the quality and duration of your sleep.
If possible cut out caffeine No tea, coffee or cola for at least completely. Do this gradually six hours before bedtime as these as this is safest and allows your contain caffeine and will stimulate body to adjust to the loss of the your brain and prevent sleep. stimulation that was provided by the caffeine. Caffeine is not only a stimulant but also a diuretic which could mean that you wake often during the night to pass urine. Do not take alcohol before going to bed. An alcoholic nightcap will reduce your sleep quality and studies show that a moderate amount of alcohol consumed just six hours before bedtime appears to disrupt the second half of your sleep period. Poor quality sleep resulting from this altered sleep pattern will result in you waking feeling exhausted.

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Drinking alcohol can cause heartburn which can wake you during the night. It can make you snore more loudly because alcohol relaxes the muscles around your neck and throat. Avoid large, heavy meals as these can be difficult for your body to digest. Hot, spicy foods can also be hard to digest and may cause you heartburn. Foods containing tyramine could keep you awake at night as it causes the release of the brain stimulant norepinephrine. These foods include ham, bacon, ripe cheese, raspberries, aubergines, avocados, nuts, pepperoni, salty foods and red wine. Do not go to bed hungry. Have a light snack an hour or so before bed, perhaps something with carbohydrates such as a small chicken sandwich.

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4. Daily, regular exercise will help you achieve deeper, more restful sleep. Exercise releases endorphins your bodys own feel good, happy drug which is, in structure, similar to morphine.
Endorphins are very beneficial and they are free!

There are lots of exercises that you can do, some free like walking, jogging or running, while others require some expenditure such as going to the gym, swimming, yoga and Pilates. Whatever exercises you choose dont overdo it especially if you have not exercised for a long time. If you have any concerns about your health or fitness you should consult with your family doctor before commencing your new exercise routine.

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5. Reduce noise while you are trying to sleep. Although you may be sound asleep your brain continues to function and monitor what is going on. So any noises people talking, TV or radio, traffic, especially if you live in the town or city can be disturbing to your sleep.
Wear earplugs or listen to a recording of soothing sounds (such the sea lapping on the shore or forest sounds) or *white noise if you are unable to eliminate the noises around you. Fit soft closers to your doors and drawers. Place rugs over bare floorboards. Switch off your phone or mobile.
Listen to soft music through If you can afford it install double or headphones or an audio book secondary glazing which can reduce choose something that will not noise considerably. over stimulate your brain.
* Researchers have discovered that White Noise can mask any sudden sounds by creating a constant background noise. White Noise can be achieved by setting your radio to a mid-channel frequency which gives a gentle hissing sound; at first it might be slightly irritating, but after a few minutes you will disregard it. The ideal is to start with the volume set very low and it is gradually increased to a comfortable level that suits you. There are machines made specifically for aiding sleep through the use of White Noise.
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If you are a night shift worker or anyone who has to sleep during the daytime; parents of teething babies, carers, those with chronic illness or disability you may need to consider making some changes around your home.
Moving your bedroom to the rear or quieter side of your home. When replacing white goods (washing machines, fridges, freezers) buy low noise equipment. Make sure your dog/s are well exercised and fed before you lie down. Disengage your door bell.
Many people go to sleep with the aid of a TV or radio, but then wake at 2 or 3am by the very thing that helped them to sleep. If you can only get sleep this way ensure you have the sleep button set to 30 minutes or at most 60 (by which time you should be in deep sleep).

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Further tools for a better sleep

To be able to get off to sleep and to sleep well you need to create the right conditions to help you. You can do this by making sure that your surroundings are as pleasant, calm and relaxing as they can be and then look forward to going to sleep in your quiet, clean, fresh and comfortable bedroom.
Make sure that your bed is comfortable. Do you need to replace your mattress or pillows? Is your bed big enough for you? Keep your room at the right temperature for you about 18c. A bedroom which is too hot or too cold will interfere with the quality of your sleep. Make sure that you are the right temperature. Wear socks, put on the electric blanket or use a hot water bottle if you feel the cold and especially if you have circulation problems. Choose the correct duvet to match the time of year a smaller tog rating for the summer months than for the winter. Make sure there is adequate ventilation in your bedroom.
Take a warm bath before bed. Try scented oils in the water, especially ones with relaxing qualities such as lavender. Select colours for your bedroom that you find pleasant and restful. Change your bedding regularly; clean sheets and pillowcases can help your comfort and enjoyment of being in bed. ncrease your light exposure I throughout the day. Spend as much time as possible out of doors. During the day keep all of your blinds and curtains open. Move your desk nearer to the window if possible. Only wear sunglasses when necessary. Decrease light exposure during the night. Make sure your bedroom is as dark as possible by using heavy blinds and/or curtains. Cover any electrical displays such as clocks. Turn off your television and computer. Use low wattage light bulbs. Try an eye mask.
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Further tools for a better sleep

By changing what you are doing during the day and preparing your mind and body for sleep later you will soon start to feel the benefits of a better, more restful sleep.
Eat early in the evening rather than late at night. Avoid large, heavy meals, especially those with a high fat content before going to bed. Cut down on rich or spicy foods. They are hard for your body to digest. ont sleep after your evening meal. D Walk around and find something to do; wash the dishes, tidy the kitchen, prepare your clothes for the following day. Stop smoking. Nicotine is a stimulant. Smoking before bed makes it more difficult for you to fall asleep. When you do go to sleep you will experience cravings and the effects from withdrawal of nicotine which will disturb your sleep. You are more likely to have nightmares and have difficulty waking in the morning. Reserve your bedroom for sleeping and for sex. Do not work in your bedroom. Remove or turn off your computer, ipad and mobile phone. Make simple preparations for the next day. This will help to reduce your list of things to think about. Nap, if necessary, to make up for lost sleep. Try this rather than sleeping in late as it will maintain your normal sleep-wake rhythm. Only do this in the early afternoon and limit it to thirty minutes. Make relaxation your goal not sleep. Take the pressure off yourself. Relaxation, visualisation, deep breathing, meditation can all help calm your mind and relax your body.
Drink plenty of water during the day but reduce the amount of all liquids you drink in the evening. Take no fluids in the two hours prior to going to bed.

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Thought Control
Troublesome problems and worries about health, relationships, work or finances can often fill your mind for much of the day. They can cause forgetfulness and lack of concentration, irritability, tearfulness, mood swings, withdrawal It is not surprising then that the same issues and problems will fill your mind at night when you are in bed trying to get off to sleep.
Intrusive, disturbing thoughts can Keep a notebook by the side of your wake you in the early morning, remain bed to write down any ideas you may prominent in your mind and prevent have that you do not wish to forget you from getting back off to sleep. overnight. Write down the things that Often this is repeated night after night, are worrying you and leave them in leaving you feeling exhausted and the book, safe, until tomorrow when vulnerable. you can actually do something about them. Be aware of your thoughts. Remember, you cant control the things that Hand your unwanted thoughts over enter into your head but you can do to an imagined thought police. They something about them once they are will lock them away in a psychological there. filing cabinet where only they have the key. Your problems will remain safe By controlling your thoughts and there until you decide to ask for the clearing your mind of these negative key and unlock the cabinet at a time thoughts you will leave space for some of your choosing. calm and peace. Train your brain to think of positive things; memories, futures fantasies, rather than negative stressful issues.

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Pink Elephants
Pink Elephant Syndrome. Never heard of it? It is a phenomenon we recognised and named almost twenty years ago when patients were coming to the surgery complaining of their lack of sleep.
When fears and worries were haunting them and not allowing them to get to sleep we noticed that there were common features present. Here is what we found:
When your human mind wants to switch off from problem thoughts you usually say to yourself, I do not want to think about this. The problem is you already have! Try this little experiment with me; I do not want you to think about a pink elephant. Under no circumstances have a picture of a pink elephant in your mind. Do you have a pink elephant in your head? Exactly. Of course you do! This is just the same as the problems that you told yourself you were not going to think about.

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Pink Elephants
The way to overcome this is to make an agreement with yourself that you will choose to think about your problem or difficult issues at a more appropriate time, for example, ten oclock tomorrow morning. You may choose to think about them right now but if you do, give yourself a time limit two seconds, two minutes, twenty minutes. Then, make a firm decision to think about something different. Always replace the difficult thoughts with ones that are more pleasurable. Dont be tempted to think about something else that will cause you anxiety. Banish negative thoughts for now you are going on a holiday. A holiday in your mind. Perhaps this is a beach or a country lane. You choose. It is wherever you will find peace and tranquillity. The idea is to have five or six different places in your head ready for you to visit. This process is called meditation and is very simple.
Lets experiment
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Your meditation exercise

CAUTION:
Never practice this exercise whilst driving or operating machinery

Please read through the instructions first and find a comfortable place to sit or lie.
As part of the experiment let us first select a few places to visit and have ready in your mind. These are just examples; you can of course create your own personal list.
ull of garden f A large nd trees a A beautiful tropical beach flowers
Perhaps a French Chateau
A walk in a wooded lane
And sitting be side a fast flowing strea m
At each location you should picture you being alone and safe. 1. To start close your eyes and breathe very slowly and very gently.
Use all of your senses in turn:
.. Let us start

.
r bed or cou ch
Sight, Touch, Hearing, Taste, Smell
Lying on you
Explore the feeling of relaxation. Keep saying to yourself that you are feeling relaxed. When 2. Count for four with each breath in and then you have achieved a relaxed state in one place go to your next location. Repeat the breathe out for a count of four. same steps again. Go to all five places. 3. Continue with this for five or six times. Many patients find they never get to their 4. Allow your mind to go to your special fifth place because they go off to sleep so chosen place of peace and tranquillity. quickly.
yes and Close your e reathing and Start your b ercise counting ex g in for ntly breathin n out e g ry e V ur and the a count of fo f four for a count o times for five or six is th o D
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Now take the journey in your mind to your first place of tranquillity, your tropical beach.
ul colours the wonderf t a d n u ro a Looking lue sky The clear b r sea e crystal clea th n o g n ti c e Which is refl nd the bay s that surrou e e tr lm a p e Th t in stretching ou s d n sa n e ld And the go the distance shine th of the sun rm a w e th l e Fe n sun of an autum th rm a w e tl The gen ce upon your fa r your skin ze flows ove e re b t h ig sl A in the sand s as they curl e to r u yo l e Fe aters clean blue w e th in ce fa r Wash you of the sea
sounds Listen to the on the shore ntly lapping e g a se e h T lms stling the pa ru ze e re b t h The slig g istance singin Birds in the d ste are f smell and ta o s se n se r u Yo heightened lt from d taste the sa n a s lip r u yo Lick ce shed your fa when you wa pical sense the tro Breath in and blossoms
, from a of the beach p to e th to ueeze Walk and as you sq it u fr a k ic p e lemon tre smell the zest d ng very relaxe li e fe re a u o Y

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Now take the journey in your mind to your second place of tranquillity, your garden full of flowers and trees.
unds ten to the so is L e leaves utiful colours es rustling th a e e tr b e e th th in t a d nd The win Looking arou nging the sky ss o cr a g rhead and si in ve ll o ro g s in d y u fl o s cl d e The bir The big whit shade d n a t h lig f o as they go patches s you And creating gravel path a e th f o g in ss gra The crunch on the green ze e re b e th in g walk along gently swayin s e e tr e h T d tones ny colours an a m e und you th in rs Flowe smells surro g n zi a m a e Th erbs of every as ss e ln o o owers and h c fl d n ve a a h th u rm Yo a lavender, nging w around you: ll e sm Feel the cha d n a t scen ass by int the clouds p rd a h is n roses and m o sitting re ing for a u yo ch ripe fruit wait ve a h s The solid ben e e tr it The fru them but firm you to taste ce fa r u yo ls o t grass ze co the newly cu A slight bree f o f o ce ls n ta ra e g p a Fr e soft t and touch th You reach ou a flower

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Now take the journey in your mind to your third place of tranquillity, your French Chateau.
au a of your chate The colours and vivid uilding of the vast b s ll a w e n o st The bright sun shine in the to the spread out in ss ra g n e re g Fields of distance of r with blues ve ri e th f o Waters reflected sky en rown and gre Tall trees of b r water cools The cool rive se upon ance is inten Fr f o ze e re b The hot d legs your arms an ver water in the clear ri t e fe r u yo g Bathin f the day m the heat o cools you fro the great your chateau y b d n a st u and solid As yo ing are cold ild u b e th f o s stone re dramatic sounds y to Listen to the rns on its wa u ch d n a s e sh The river spla the sea irection from every d g in ll ca re a s Bird side the rd playing in a e h e b n ca Children chateau elp you ountryside h c h c n re F e Smells of th feel relaxed und es drift all aro e tr e th n o Blossom eir scent fields with th e th ll fi s e sh Lavender bu chateau ells from the sm g n ki o co s Deliciou te you in t you and invi e re g n e h tc ki iness r lips in read You lick you s tastes upon ve a le e in is cu s World famou th u your mo ses

nt chee es and fragra Rich reds win ce of Marseille ith the essen w se is a b a ill Bou alvados andy Apple C rm o N h it w rt Apple Ta

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Now take the journey in your mind to your fourth place of tranquillity, in your wooded lane.
y lane f the countr o s d n u so e Th through istling gently h w ze e re B the trees eath e stones ben th f o g in ch n Cru your feet lashing ling stream sp b b a b e th f o Water de e wooded gla Smells of th f the p fragrance o m a d e tl b su The rowth mossy underg ines ody, green p o w y b d e d n Surrou the neysuckle in o h d n a s se Wild ro s hedge grove
dued in lane are sub r u o y f o rs u The colo afternoon the summer rhang the n leaves ove e re g p e e D e peaceful lan the grass t illuminates h lig n su d le Mott either side nd proud on a st s e e tr ll Ta r day tiful summe u a e b a f o The warmth el relaxed makes you fe feel moist ur lane you yo g n lo a g in Walk your feet grass beneath ur face reeze cools yo b e tl n e g A nlight a patch of su to in r e d n a w As you ur face heat upon yo e th l e fe u yo and arms
ng more and You are feeli
more relaxe

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Now to your fifth and final destination, standing in your fast flowing stream.
alley am and its v re st e th f o The noises gaps in the shes through a cr r te a W bed n the stream o g in ly rs e ld bou h the roll along wit s e n o st ll a Sm ater force of the w of the ove the noise Birds sing ab ream cascading st
ream pours valley the st e th f o rs u The colo ght vivid and bri through are water flects off the re e in sh n su Sparkling r stream ang over you h s ve a le n e Deep gre ns are ns and brow e re g f o s e d All sha light the shafts of y b t u o d ke pic m es your strea Sitting besid your feet is ice cold on r te a w e h T stream ur face in the yo sh a w u yo And as to wake you g and starts n ti ra o g vi in it is ed stones water smooth e th l e fe u Yo r feet beneath you
,a ng refreshed You are feeli xed and very rela
wake

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How do I put this...
...you will never sleep in ever again

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What can you do now?

Still have a problem getting off to sleep, waking too early or not feeling refreshed and energised when waking?
See your family doctor. There may be some underlying illness or problem which is preventing you from sleeping well. Your doctor may feel that medication could help. In more severe cases of sleep deprivation a referral to a regional sleep centre could be made.
Seek professional help if you are worrying about your financial issues. Some of these services are free and readily available. onsider counselling or therapy. It may be that problems and worries are causing stress and anxiety C which are affecting your sleep. Talking through your problems with a trained and experienced professional, who is not going to judge or criticise you, could be just what is required. - There are many different schools of counselling and therapy each offering a different approach to the way you are helped to deal with your problems and get back in control of your life.
If legal problems are the cause of your sleep disturbance why not try asking for some advice from a professional. This could save you many hours of sleeplessness and anxiety.

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What can you do now?

Aim to improve your health by getting more exercise. - Go for a walk, do some gardening or housework. - Cycle, swim or join a gym. Ask for advice from a personal fitness trainer. - Practice yoga, Pilates or martial arts. - Consider trying out a different sport such as archery, rock climbing, fencing or surfing be adventurous! -D iscuss your health and fitness with your doctor and always seek medical advice if you are starting a new exercise regime.
Stop smoking, gradually remove caffeine from your diet, reduce the amount of alcohol you take and eat more healthily. All of these things can contribute to a more calm and relaxed you. Increase relaxing activities. Invest more time in yourself. Find time to do the things which give you pleasure; - Reading. - Listening to music. - Painting. - Photography. - Treat yourself to a massage or facial. - Spend more quality time with the people you love. - Seek out those who make you feel happy and who make you laugh.

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Your plan of action

Treat today as a new beginning and get started on your journey to the new healthier you. Here is your action plan for you to fill in right now.
What are you going to do now?
Who can help you?
When are you going to start?
Whats stopping you from starting now/today?
What are you going to do first?

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Your guide to having a better nights sleep

Part 1: The Cure Tools for a good nights sleep
By Doctor Kevin and Kate Buchanan-Dunne
where a therapist helps the client to alter or change their thinking (cognitive) processes first, Kevin and Kate discovered that it is many times easier to start with small alterations in a persons actions (behaviours) and build gradually on those changes. This all started in 1969 when Kevin, working at a global food company in the UK, joined the companys training department and was required to study Behavioural Psychology as part of his management skills. From that day on, and for the next 40 years he continued to study and partake in research into areas of psychology, counselling, communication and training. In 1981 Kevin joined another major US company where in addition to training employees he was responsible for establishing the companys health programme. Finding that he was unable to purchase the quality of counselling in the UK that he required, he eventually in 1988 left to start his own company, bdma occupational counsellors, where staff of the highest calibre were recruited. In 1995 Kate joined Kevin in bdma with the objective of supplying counsellors across the country, within 2 years they had counselling rooms in London, Manchester, Salford, Birmingham, Maidstone, Reading, Stanmore, Luton, Worcester, Dudley as well as a number of locations on corporate premises and contracts with major local authorities, police services, and manufacturers. Kates expertise comes from almost 20 years working in the UK National Health Service, first as a nurse, then a midwife and latterly as a specialist genetic nurse (one of only a handful of full time specialists in England) where the demands upon her skills encouraged her to embark on a university based course of study in counselling gaining her Masters Degree in 1996. Kate is experienced in a range of therapies including iCBT (integrated cognitive behaviour therapy), bereavement counselling, TA (transactional analysis) and NLP (neuro linguistic programming).
Foreword
Experts for Life is based on the long experience, study and research conducted by Dr. Kevin and Kate Buchanan-Dunne, who have jointly run bdma the leading specialist occupational counselling service in the UK. The company provides counsellors to a large cross section of organisations wishing to offer support to their employees. The bdma team encounter people who are undergoing great difficulties in their lives. These include bereavement and family problems, panic attacks, bullying at work and addictions to alcohol and drugs. They have observed over many years that people seeking therapy initially are not looking for causes, facts or information about their problem. They are looking for something to help them to fix, solve and cope with things. Help me to stop this panic attack. Once they start to feel better and back in control they will then start to search for explanations. From this experience Kevin and Kate devised a range of solutions that anyone can use and get relief from their dilemma in a very short time. Based on this work they have created a range of E-Books utilising this research and practice. Each book is split into two parts; Part 1 is The Cure and provides lots of solutions in a quick, easy to understand and practical way to overcome your problem. Part 2 is The Facts and provides the information about your problem, answers your questions about what it is, its cause and where to find out more about your problem. The techniques used in the cure are based on iCBT or Integrated Cognitive Behaviour Therapy which was developed by the bdma team and is unique to the company. In contrast to traditional CBT Your guide to having a better nights sleep.
As one of the directors of Experts for Life, Kate has been at the forefront in developing the range of E-Books to help people across the globe who have the same problems her patients have had over the last 30 years. Kate believes in the methodology of helping to get people better, resolve their problems and then offer the data that may be required. One area Kate will be highlighting, which is not a problem and is very much seen by those who have it as a gift, is Synaesthesia. This is a cross wiring of the senses in the brain. Synaesthetes experience the world differently; most have Coloured hearing and hear letters, numbers and words in colour. In others a scent will trigger not only smell but colour, and sounds and tastes can also evoke colours and shapes. Researchers in Cambridge, England, believe that 1 in 20,000 had Synaesthesia, but Kates research leads her to believe it is nearer to 1 in 20. If the interest is out there amongst Synaesthetes she will write an E-Book and certainly open a forum. During the coming twelve months Experts for Life will be launching a range of E-books to cover everyday problems in the same easy-to- read format. There will be additional add-ons of pod casts and videos, a newssheet to keep you informed of new developments and a forum for each problem area.
mission is to offer you, your family, Our your friends and colleagues the tools to
obtain a happy life by providing you with excellent health and wellbeing skills and information. We look to help you to meet your lifes challenges with fun, humour and the strength of mind necessary.
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Have a very good sleep and dont forget the other fantastic eBooks in the Experts for Life range, simply visit our online store at www.expertsforlife.com
This guide is for your information only and not a substitute for professional diagnosis or treatment. The Experts for Life have used all reasonable care in compiling this information from a variety of sources but make no warranty for its accuracy Copyright. The Experts for Life 2012

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wake up feeling refreshed

How to get a good nights sleep

By Doctor Kevin and Kate Buchanan-Dunne

helping you to help yourself

better nights sleep

Your guide to having a better nights sleep.

helping helping you you to to help help yourself yourself

Feel great again!

Your guide to having a better nights sleep.

Difficulty getting off to sleep

Your guide to having a better nights sleep.

helping you to help yourself

Tools for a good nights sleep

Tools for a good nights sleep

Your guide to having a better nights sleep.

Tools for a good nights sleep

Tools for a good nights sleep

Your guide to having a better nights sleep.

Tools for a good nights sleep

Your guide to having a better nights sleep.

Tools for a good nights sleep

Endorphins are very beneficial and they are free!

Your guide to having a better nights sleep.

Tools for a good nights sleep

Tools for a good nights sleep

Your guide to having a better nights sleep.

Further tools for a better sleep

Further tools for a better sleep

Your guide to having a better nights sleep.

Your guide to having a better nights sleep.

Your guide to having a better nights sleep.

Your meditation exercise

Never practice this exercise whilst driving or operating machinery

ull of garden f A large nd trees a A beautiful tropical beach flowers

Perhaps a French Chateau

A walk in a wooded lane

And sitting be side a fast flowing strea m

Use all of your senses in turn:

Sight, Touch, Hearing, Taste, Smell

Your meditation exercise

Your guide to having a better nights sleep.

Your meditation exercise

Your guide to having a better nights sleep.

Your meditation exercise

Your guide to having a better nights sleep.

Your meditation exercise

ng more and You are feeli

Your guide to having a better nights sleep.

Your meditation exercise

,a ng refreshed You are feeli xed and very rela

Your guide to having a better nights sleep.

How do I put this...

...you will never sleep in ever again

What can you do now?

Your guide to having a better nights sleep.

What can you do now?

Your guide to having a better nights sleep.

Your plan of action

What are you going to do now?

Who can help you?

When are you going to start?

Whats stopping you from starting now/today?