5 Day Sleep Coaching Programme

Day 1: Understanding Your Sleep Patterns - The Foundation of Good Sleep

• Goal: Identify the root causes of your sleep struggles and set clear intentions for better sleep.
• Session Focus:
  • Discuss your current sleep habits, patterns, and challenges.
  • Identify any underlying physical or mental factors contributing to poor sleep (stress, anxiety, caffeine, screen time, etc.).
  • Track your sleep quality with a diary to help understand patterns.
  • Introduce a simple sleep hygiene checklist (consistency in bedtime, environment, pre-sleep rituals).
• Action Plan: Start a sleep diary and note your bedtime routine, food, and screen time 1-2 hours before sleep.

Day 2: Nutrition & Sleep - What to Eat (and Avoid) for Better Rest

• Goal: Learn how nutrition affects your sleep and create dietary habits that support better sleep.
• Session Focus:
  • Review how certain foods and drinks impact your sleep (e.g., caffeine, alcohol, heavy meals).
  • Discuss foods that promote sleep (e.g., magnesium-rich foods, tryptophan, melatonin-rich foods).
  • Plan a light, sleep-friendly dinner and snacks to consume before bedtime.
  • Discuss the importance of hydration (but not too much right before bed).
• Action Plan: Create a “sleep-friendly” meal plan for the next few days and avoid stimulants (caffeine, nicotine) 4-6 hours before bedtime.

Day 3: Stress Management & Relaxation Techniques for Sleep

• Goal: Reduce stress and calm your mind before bed for deeper, more restful sleep.
• Session Focus:
  • Explore the connection between stress, anxiety, and poor sleep.
  • Teach relaxation techniques like deep breathing, progressive muscle relaxation, and guided meditation.
  • Create a nightly wind-down routine to signal to your body that it’s time to relax (e.g., warm bath, reading, journaling).
  • Discuss mindfulness practices to ease racing thoughts and anxiety before sleep.
• Action Plan: Implement a calming bedtime routine for the next 2-3 nights and practice relaxation exercises 30 minutes before sleep.

Day 4: Sleep Environment - Creating a Restful Space

• Goal: Optimize your sleep environment to promote relaxation and restful sleep.
• Session Focus:
  • Assess your bedroom environment for factors that might be disrupting your sleep (e.g., light, noise, temperature).
  • Discuss ideal sleep conditions: dark, quiet, cool, and comfortable.
  • Introduce tips for creating a relaxing bedroom atmosphere (e.g., blackout curtains, white noise machines, calming scents like lavender).
  • Review your mattress, pillows, and sheets to ensure they support restful sleep.
• Action Plan: Make adjustments to your sleep environment and create a calming bedtime ambiance.

Day 5: Building Long-Term Sleep Habits & Maintaining Progress

• Goal: Set long-term goals for improving sleep and maintaining healthy sleep habits.
• Session Focus:
  • Discuss the importance of consistency in sleep schedule and routine.
  • Explore how exercise can promote better sleep (without overexertion close to bedtime).
  • Review any obstacles or challenges that may interfere with good sleep and create strategies to address them.
  • Reinforce the importance of staying patient and consistent, as sleep improvement can take time.
• Action Plan: Set a goal for your ideal sleep schedule and discuss how to maintain your progress over the next few weeks..