You're not getting enough sleep but you don't know what to do about it.
You feel like you have tried ‘every trick in the book’ to fix your sleep but nothing has worked.
You are not sure what other options there are available to you and are starting to feel there is no hope.
Even your doctor can’t help.
Perhaps you are feeling desperate and alone.
You do not have to continue to suffer with the awful effects of sleep deprivation. Sleeping troubles can be solved quickly and easily with the right step by step approach to treating the problem from all angles. This is about going far deeper than sleep hygiene and generic sleep advice and tackling the problem by taking away all of the conditions that allow insomnia to thrive. You have far more control and capacity to change this than you know.
You're in the right place if one or more of these applies to you:
- You spend time during the night staring at the ceiling when you just want to be asleep (either struggling to get to sleep or waking during the night)
- You just don’t seem to be able to get your mind to stop
- You have suffered with insomnia and sleepless nights for years
- You get so anxious about your sleep and bedtime that it stops you from sleeping
- You you are not getting enough sleep and you need more
- You have a hard time at bedtime
If you are really tired and STILL…CAN”T….SLEEP, the rebuild your sleep programme is designed you.
Don’t be fooled into thinking that because you have had problems sleeping for a long time that you are beyond help. It really doesn’t matter how long the problem has existed, it can be overcome by following the SAFE Sleep Formula.
You do not simply have to settle for a mind that doesn’t ‘switch off’ to let you sleep – It's time to do something about it and get your mind working to your advantage.
You are not stuck with feeling anxious about your bed and night time – Time to change all that so you can get out of your own way to get the sleep you need.
The 'Rebuild Your Sleep Programme' is for anyone who spends their nights staring at the ceiling, wishing they could be asleep.
We were all born knowing how to sleep. A human being is designed to sleep, it just went wrong somewhere along the way. We want to rebuild your sleep so you can look forward to bedtime again.
Restoring good quality, natural sleep requires a joined up approach to removing all the conditions that allow sleeplessness to thrive. This must happen in the right order with each step you take building on the last, so as to break all the habits of your mind and body that are keeping you stuck.
There are 4 main building blocks to restoring your sleep which as a collective make up my SAFE Sleep Formula. They are:
Sleep Education – Do you understand sleep? Do you know what is causing your sleep problem? Do you feel in control of knowing how to solve your problem based on sleep science?
This building block is for you to understand what is happening to you and how we are going to go about fixing it. This is the foundation for you feeling in control and understanding everything else we are going to do.
Adrenalin Reset – Ever wake up without knowing why? Struggle to get to sleep? Feel anxious about going to bed or about lying awake in the night?
This building block is for you to learn how to positively influence your body chemistry and set your body clock so your can achieve natural sleep at the right time of night.
Freeing The Mind – Do you struggle to calm your mind at night time? Do you wake up in the night with a busy mind? Do you ever have random songs or complete nonsense filling your mind when you want to be asleep?
This building block is for you to learn how to deal with the mind that ‘won’t switch off’ and manage the unhelpful thoughts that are allowing your insomnia to thrive (perhaps without you being aware of it).
Environment – Is your sleep dependant on your environment? Are you in a separate bed to your partner? Are you taking sleeping tablets? Do you feel confident to go on holiday and sleep somewhere different?
Your sleep needs to feel good, be flexible and fit in with the rest of your life. This building block helps you to sleep in bed with a partner, come off medication or remove sleeping aids.
Just focusing on one or two of these components in isolation is not likely to achieve the results you are after. It needs to be all of them and it needs to be in the right order, one step at a time.
This process applies to you whether you have struggled with your sleep for 6 months or 20 years. It is never too late.
HOW DOES THE SLEEP REBUILDER WORK?
The Sleep Rebuilder Programme follows the exact formula I have been using with clients in my private practice for almost 10 years. For this reason, the structure and delivery of this programme is very deliberate, based on what I know works best from experience.
This is a 6 week programme where you will receive one module per week. This is very intentional so you can absorb and master one building block before you move onto the next. Having all the information in one go would not do you any favours.
The programme consists of video lessons each week which are broken down into small, digestible pieces. You will need to spend around 1 hour per week watching the materials in each module. There is an action step to take each week which I guide you through using the audio track.
The key to success in this programme depends on you implementing the action step each week. This is not at all complicated or time consuming. All it requires from you is to be PERSISTENT and CONSISTENT with the strategies. It is all about practice, practice, practice. We want to retrain your body and your mind to sleep well.
As soon as you sign up you can complete the assessment and a 1 week sleep diary and tell me all about your sleep problems. With this information I can look at your specific circumstances, answer your questions more thoroughly and guide you in the best way possible.
Module 1 – Sleep Education
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.
Module 2 – Adrenalin Reset Part 1
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.
Module 3 – Freeing your mind Part 1
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).
Your 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.
Module 4 – Adrenalin Reset Part 2
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.
Module 5 – Freeing your mind Part 2
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.
Module 6 – Environment
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.
** BONUS CONTENT **
Case Studies – Hear the stories of other people who have gone through this process ahead of you. The people are presented in cartoon form to protect confidentiality but all the stories are real. You are not alone, your are not the first to go through this process. You can learn from those who have gone before.
Support from Emma – Complete the ‘All about my sleep’ assessment and your ‘1 week sleep diary’ as soon as you enrol and I will use it to explain what is going wrong with your sleep and any recommendations I have for you to get the most from the programme. I will also offer suggestions on anything else that may need to be personalised and tailored for your specific circumstances. Then if you have any problems as you progress through the programme or need clarification on something, just ask me. You can send any questions you have directly to me through a dedicated email address. I want you to feel supported through the whole process. Sometimes your questions may also be anonymised and added to the questions area of the modules so others can benefit from my responses.
Support from Emma
Seem too simple? Here’s the secret – sleep is simple. It is not complicated or inventive. Sleep problems are predictable and follow patterns. Trust me, I have dealt with a lot of them!
It seems complicated when you are in it – that’s why you need something else to help you. You cannot expect yourself to do this alone.
Can you make your sleep a priority for the next 6 weeks? Can you invest in yourself to give yourself this basic human need – a good nights sleep.
Yes? Great. But I NEED SOMETHING FROM YOU TOO.
You have to understand that that I am not magic and this is not a magic wand. There are no quick fixes to natural, reliable, easy sleep.
I need you to commit. To set aside 1 HOUR A WEEK to learn and then to IMPLEMENT what you learn. I promise it is not difficult or complicated or time consuming. I make sure to keep things simple because I know you are tired and you have a life to live.
I only need you to be PERSISTENT and CONSISTENT when you implement my techniques. Your mind and body need to relearn how to sleep and with my guidance you are going to teach them.
Enough blind hoping things will get better.
Enough staying stuck in the same cycle.
It’s time to take action.
'Before starting, I had been struggling with chronic insomnia for over 10 years. After only two weeks I was already sleeping better and feeling so much ‘lighter’ in my mood. After 5 weeks I am now sleeping more and awake less in the night and I am also falling to sleep much quicker as well'
'Before I sought Emma’s help I’d had problems sleeping for 20 years. It was normal to be getting three hours of sleep a night or less, sometimes none at all.I feel transformed. Sleep is longer an issue! I sleep about seven hours a night and wake up refreshed and clear headed. I still wake up occasionally, but this isn’t a problem and I drift back off again (previously impossible)'
'At my worst point my sleep was getting that bad I wouldn’t sleep for days, maybe 4 days sometimes. And even then it might only be an hour or two sleep but still I didn’t even think or feel like I’d been to sleep. I can now sleep for at least 12 hours a day if I wanted to, sleep just seems so easy for me now'