The 6-Week Guide to Better Sleep

Welcome!

Hello fellow sleep lover,

It’s great to see you’ve taken the first step in trying to figure out this whole sleep thing. It’s an important step, and it can change your life in amazing ways.

• Energy – more of it so you get done what you need to
• Mood – lighter and you’ll see your world in a different light
• Patience – increased to help you deal with kids, coworkers, traffic, life
• Feel better physically – less aches and pains, fatigue, digestive issues
• Clarity/Alertness – no more foggy brain, better memory
• Decision making – answers come easier and problems seem less dramatic
• Decreased appetite – especially for junk

From where you sit now, you may not believe you can feel completely different (better!) in a matter of a few weeks – or even just a few short nights. But it is possible.

In each of the next six weeks, you’ll explore one new technique for getting the kind of sleep you may not have experienced for years. Or maybe even decades. Imagine waking up feeling like you did when you were a kid. Bursting with energy and raring to face the day.

These techniques aren’t all going to be unfamiliar to you or surprise you. You’ve probably seen them before in magazine articles, websites and heard them on TV shows. You probably even know intuitively that these little changes in your routine could improve your sleep and help you feel better and have a better life.

We’ve all seen those articles and pieces on the news. But what the majority of us do is nod our heads, think “yep, I know that would help me get better sleep,” and then keep doing things the way we always have. Maybe you’ve done that in the past. We have too.

What we’d like to challenge you to do this time is this…

Take each week’s email and try it.

Don’t just think about it, intend to do it, and then get busy and forget it.

Commit to the technique for the week, and really do your best to make the change every night. If you miss a night, don’t panic and give up. Just commit to picking it back up the next night. If you take a step in the right direction five nights out of seven, you’re still further along towards improving your sleep than if you hadn’t done anything. Right?

You may see a vast improvement in your sleep after the first night. If you do, congratulations! But more likely, it’ll take getting into the habit and adjusting to the new routine to see real changes. Be patient with yourself, and give your body a chance to settle into the feeling of relaxing and allowing yourself to be well-rested.

At the end of the week, take a good look at how you’re feeling, how you’ve been sleeping, and decide whether this technique is working for you or not. If it is, then it’s worth making the effort to do everything you can do keep this habit going long-term. If not, you either know it’s not doing anything for you and move on to the next technique, or you might suspect that it could take more time to see the effects you’re looking for, and decide to keep at it.

No one knows your body and how you feel except for you. You’ll know which of the techniques make a difference, and which don’t. It’s kind of the fun, detective-y part of this whole process – trying on stuff and deciding whether it’s a fit for you. And then reaping the rewards for the whole process.

Remember, this time is going to be different. This time you are really going to make your sleep a priority. And your whole life is going to thank you for it.

See you soon!

P.S. If you can’t wait to read all about sleep, and find out how to improve yours, head on over to Sleep Satisfaction right now!

Week 1

What’s Keeping You Awake?

Hi again seeker of sleep,

Are you ready to get started? This week’s assignment, should you choose to accept it (and we really hope you do!), is pretty low key.

This week we really just want you to dedicate a little time to examining your current routine, and – being 100% honest with yourself – pinpointing those things you feel may be hindering your ability to get your best sleep.

Set aside 15 minutes or so a couple of days this week and jot down what your typical evening routine looks like. Try and find a time when you’re not distracted, it’s quiet and private, and you can focus your attention on just this. C’mon, it’s only 15 minutes – you’re worth that much!

Start thinking about an hour or two before you actually get into bed, and just see yourself as you go through those last couple of hours. It might look something like this:

Get the kids to bed
Clean the kitchen/pay bills/do laundry
Flop down on the couch and watch TV
Wake up 45 minutes later on the couch, groggy, with a stiff neck
Drag self to the bedroom, wash face, brush teeth
Flop into bed
Lie there awake for 90 more minutes

or…

Finish work project
Read emails or log onto Facebook for a few minutes
2 hours later realize how late it is
Dash to bedroom, pick out tomorrow’s outfit, iron it, pick out shoes and jewelry
Jump in shower to relax
Get into bed with phone and log onto Twitter to help wind down
Wake up with phone lying in lap, turn off light, and try to doze back off

or maybe…

Get into bed at a reasonable hour
Read for an hour…still not sleepy
Turn off the light, try to find a comfortable position
Just can’t drift off. Spouse snoring? Room too stuffy? Pillow won’t get in right position?
Try to stop thoughts spinning around head about work tomorrow
Look at clock and think about how few hours are left until the alarm clock goes off.

If any of these sound familiar, you’re not alone.

So many of us feel like we’re cramming in a lot of stuff at the end of the day that we either didn’t have time to finish and must, or we feel like we didn’t get the relaxation time we need and deserve, and so we try and wedge it in before going to sleep.

Or the thought of what you have to do tomorrow keeps you from wanting to let go of the day. After all, once you fall asleep, the dreaded morning gets here all that much sooner. Not enticing.

Being honest here though, you’ll have to admit that getting to bed and actually sleeping will be more rejuvenating to you than catching up on whatever Netflix show you’re currently binge-watching, or trying to prevent tomorrow from feeling like it gets here too soon.

We’ve all done this. It’s a puzzle why we continue with habits that aren’t in our best interest, but so many of us do.

The key here is to examine your routine, and really see which things are the worst offenders. The things that prevent you from settling down at a reasonable time. The things that keep you awake once you’re in bed and trying to fall asleep. The things that wake you up two hours into your sleep, or two hours too early.

Again, only you know what these things are. And only you know whether you’re willing to make adjustments in your routine so you can sleep better.

And only you can commit to the little changes that can make this happen.

Are you in?

P.S. Don’t forget to explore all the great articles related to sleep at Sleep Satisfaction!

Week 1 – midweek

Thinking About Sleep?

Hi sleep lover,

Just checking in to see how you’re doing with identifying your greatest sleeping challenges.

Have you taken the time to really think this through yet?

Yes? Well, great! What have you come up with, and what little changes do you think you can make that could have a big impact on your sleep?

No? No problem. That’s what this gentle reminder is for.

Life sure gets busy, and it can be tough to make yourself, and your own care, a priority.

You’re worth it though. We know it, and we want you to believe it too. So please do take the time to go through this step in the next few days when we’ll start really digging into the techniques to help you get some seriously good sleep.

See you then!

P.S. If you have a spare moment, you might want to head over and take a quick look at some helpful ideas at Sleep Satisfaction.

Week 2

Time For Bed Already?!?

Welcome back sleep detective,

First things first: Were you able to sit down, think through your evening routine and find some little tweaks you can make? We sure hope so. This simple step alone can really help you figure out what’s working and what isn’t. And then do something about it.

If you haven’t done it yet, we get it. That’s what’s so great about this process. There are no rules. Just do it in your own time, knowing that you’re likely to come up with some amazing insights that can rock your sleep world. You won’t be sorry.

This week we’re going to tiptoe around the subject of bedtime.

If you’re like most people, you probably have two diametrically opposed feelings about bedtime:

You’re so dead tired by the end of the day, (oh, let’s just admit it, mid-afternoon) that bedtime is something you look longingly forward to. Something that’s just a fantasy as you’re slogging through your work day, or pushing through an evening of homework, bath times, kitchen chores, take-home work deadlines. That “oh, if I could only snuggle down into my bed and escape into dreamland” feeling.

Then there’s the resistance to bedtime that probably stems all the way back to when you were a little kid, and Mom and Dad were trying to get you to stop playing and do the most boring thing in the world….go to sleep. That resistance follows us into adulthood and becomes the urge to stay up too late and have a moment to ourselves before giving up the day. That feeling that we might miss something while we’re asleep.

The question you have to ask yourself is this: Which do you value more?

Squeezing everything you can into the late hours of the day so you can get everything accomplished you intended to? That extra load of laundry? Those stray emails you didn’t get to at work? Fixing that leaky faucet in the bathroom?

NOOO!!

Calming your body and mind and getting right to bed, knowing you’ll feel better in the morning, and amazingly better every day, if you make getting to bed a priority on a regular basis.

YESSS!

Okay, well you can tell which one we prefer, but that doesn’t mean it’s always all that easy to do in real life. And it definitely doesn’t happen perfectly every single night.

Focusing on the big picture and how you want to feel in your life is a big motivator. You’ve heard the question, “If you could do anything you wanted and you knew you couldn’t fail, what would you do?” It works with sleep too.

If you went to bed at 10:00 every night and knew you could get a solid eight hours of good quality sleep, what difference could that make in your life, your family, your health, your work? Would you do it if you knew for sure?

You’ve heard this message your whole life. Get to bed at a reasonable time. Get eight hours of sleep every night. Blah, blah, blah.

But there is something to this. Something really good happens when you go to bed a little bit earlier for one night. Something phenomenal happens when you make it part of your routine to get to bed at a time that will give you the amount of nightly sleep you thrive on. Give it a try, and see if you don’t get that pile of good (and hopefully phenomenal) stuff in your own life.

So, what’s your ideal, doable bedtime? Your challenge this week is to decide what that ideal time is, and actually get to bed at this time. Really do it every night, or at least most nights during the week.

Good luck, and good sleep!

P.S. Want more sleep info right now? Sleep Satisfaction has loads of articles waiting for you!

Week 2 – midweek

How’s It Going?

Howdy sleep seeker!

Are you making any progress getting yourself to bed earlier?

If you’re struggling with this challenge, and finding it hard to get in bed by that magical ideal hour you chose, try this: Each night, just get to bed 10 minutes earlier than you did the night before.

Every little bit of extra sleep, and even simply relaxation if you’re slow to drift off, is going to be beneficial. Ten extra minutes doesn’t seem like all that much as you’re going to bed at night, but think how delicious ten more minutes is in the morning!

Yep, you get the point. Keep at it!

P.S. Don’t forget there’s lots more information over at Sleep Satisfaction!

Week 3

Calm Your Mind, Nurture Your Sleep

Hey serene sleeper,

How did it go this past week? Did you manage to move your bedtime any earlier? Did you shift your schedule all at one time, or did you inch it back a bit every night?

Either way, it’s big progress and is likely to have made a noticeable impact on your waking hours already.

If you’re still struggling, just keep at it. Continue trying to make an earlier bedtime a part of your normal routine. We promise, it will become easier as you get used to it and as you start proving to yourself how a little more sleep really does feel good.

This week we’re going to turn your attention to calming your mind – and your body too – before you go to sleep.

Last week when you were making a point of getting to bed earlier, you may have run into an annoying little snag. If you didn’t give yourself a chance to wind down before bedtime, you’d just end up lying awake, staring at the ceiling.

That’s why this week’s calming your mind theme goes hand in hand with last week’s getting to bed earlier theme. You can plop your body into bed at any old time, but unless you’re in full on exhaustion, your spinning mind may not agree it’s time to go to sleep.

If your brain wants to keep thinking about what you have to do tomorrow, or worry over something that happened today, or the bills, or your mother-in-law’s impending visit, you may find that actively relaxing your mind makes all the difference. Actively relaxing……sounds like an oxymoron. But stick with us here.

Maybe a better term would be purposefully. When you purposefully put a hold on your monkey mind as you prepare for bed, you choose to let all that stuff go temporarily. You can stress, or worry, or plan to your heart’s content tomorrow, but right now, it’s time to go to sleep.

Crazy as it sounds, you can actually tell yourself to do this. Out loud works great. “Let it go for now, I’m going to sleep.” Try it.

There are a lot of great tools for relaxing your mind:

A leisurely warm bath or shower right before bed gets your body in on the relaxing act, and helps your mind unwind as well
Reading something calming in bed before turning off the light lets your eyes drift closed effortlessly
Listening to relaxing music, or nature sounds, or even soft white noise can lull you to sleep
Meditating, either on your own or with a guided meditation recording, can soothe you enough to drift off
Prayer can comfort your mind and help you let go of what’s consuming your thoughts

As we’ve noted before, these suggestions are not new. We know you’ve heard them before. But now is the time to do more than think about it. Now is the time to do it.

Which of the above suggestions appeals to you the most? You don’t have to limit yourself to just one if you like the sound of several of them, and you don’t have to limit yourself to these ideas.

Think about what relaxes you the most, and find a way to work it into your pre-bed routine. You can spend as little as five or ten minutes, although if it’s pleasurable, a half-hour may become the evening routine you look forward to as much as sleep itself.

Whatever you decide on, really enjoy it. Take pleasure in the calm, peaceful sensations and see if your earlier bedtime feels much more natural and effortless this coming week.

Happy sleeping.

P.S. Head on over to Sleep Satisfaction to get more information right now!

Week 3 – midweek

Relaxed Yet?

Hi friend of sleep,

Have you tried any new ways to wind down before bed yet?

It may seem like just another thing you have to do at first. But it’s actually a luxury…a gift you can give to yourself at the end of each day. Try thinking of it in this new and different way. Try looking forward to it as a treat.

Maybe you’ve come up with something relaxing that wasn’t on our short list of suggestions. Yoga? Gentle stretching? Writing in a journal? Thinking about what you’re grateful for? We’d love to hear anything you come up with that works for you here.

You’re doing great!

P.S. Remember to explore Sleep Satisfaction!

Week 4

Sink into Sublime Sleeping Comfort

Sublime sleeper,

Congratulations! You’ve made it to the halfway point in this little experiment, and we hope you’re seeing real improvements in your sleep by now.

Let’s get straight to this week’s challenge – making your sleeping environment as conducive to great sleep as possible.

By sleeping environment, we obviously mean your bedroom. But it’s more than just the room. It’s everything that touches your senses before and during your sleep. It means:

The mood your bedroom sets when you walk in.Is it decorated in a way that makes you feel comfortable? Is it clean and tidy, or dusty and cluttered?
The soft lighting before bed, and the level of darkness while you’re sleeping. Is there light coming from places that would be easy to block or reduce? Is there light coming from unexpected places like clocks, phones, air filters, humidifiers, TVs that could be keeping you from sleeping?
The temperature, air movement, and even the humidity level in your bedroom
Are there any noises that distract you from sleeping?Household noises, neighborhood noises? Other people in your home? Pets? A dripping faucet or a clicking ceiling fan?
Odors or fragrances you are aware of in your room, or in your bed. You might find that pleasant fragrances help you relax and feel good, but not if it’s irritating or distracting, or if there’s a musty or unpleasant odor.
The comfort of your sleeping apparel. Is it loose, soft, comfortable? Does it keep you warm enough, or too warm?
Your bed itself.Is it supportive enough? Can you make it more comfortable with mattress toppers to make it more firm or softer? Is it time to replace your bed?
Your pillows.Are they the right level of soft or firm for you? Would a quick spin in the dryer on the ‘fluff’ setting perk them up and freshen them? Are they older than a couple of years and need replaced?
Your bedding.Is it soft and pleasant to the touch? Not just to your hand when you feel it, but to your body as you snuggle into it? Is it warm and cozy during the cold weather? Is it cool and crisp feeling when it’s hot?

You probably came up with some of the above items during Week 1 when we asked you to go through your routine and pick out some things you think are hindering your best sleep.

Whether you listed one challenge, or three, or even 15 things about your environment that are less than ideal and keeping you from getting truly satisfying sleep, now is your chance to do something to change them.

Get your list, and prioritize all the things you would like to improve. Then take the number one obstacle that’s has to do with your sleep comfort, and find a way to make a change that will make a difference.

It doesn’t have to be a big project, or expensive. It can be as simple as changing your sheets a little more often, or fixing the flapper on the toilet so it doesn’t run, or putting a fan in your room for some air movement.

Or if you know you need a more comprehensive change, and are up for it, it could mean taking out that old carpet that has an ever so slight “old” smell to it, or buying a new mattress, or having a major de-cluttering session.

The great thing is that it doesn’t all have to be done right now. If you have several things on your list, then just deal with them one at a time, as your schedule and your budget allow. But don’t put it off indefinitely. You can enhance your sleep more than you might imagine.

So, what’s the first thing you’re going to change about your sleep environment?

P.S. We’d love to hear what you’re planning to improve! Let us know here, and check out more at Sleep Satisfaction.

Week 4 – midweek

Are You Getting Comfortable?

Hi sleep improver,

Have you decided what your first comfort improvement will be? Or have you even changed some things already?

The whole idea, and you can keep this in mind as you’re going through this step, is that you want to feel that “ahhhhh” feeling in your room and in your bed. You want every little thing to support that “just right” feeling that helps you sleep as well as you did when you were a little kid.

This is a step that may go well beyond a week. No problem. Every little perfection you can make will reap restful rewards.

Ahhhhh……..

P.S. Want more ahhhh now? Find it at Sleep Satisfaction, anytime of the day or night!

Week 5

Oh, Those Sleep-Killing Habits

Hello again, sleepyhead,

Oh boy, habits. We hear a lot about habits these days. Good habits, bad habits. Healthy habits, and not so healthy ones. Productivity habits. How long it takes to make a change become a habit.

With all that attention on habits of all kinds, it’s no surprise that your habits can and do also affect your ability to get adequate and quality sleep.

Your mission this week is to go back to your list (you’ve been referring to your list and adding to it, haven’t you?) and see if you identified any anti-sleep habits there. It’s also a good time to add some things that occur during your entire day and not just during your pre-bedtime routine.

Why all day? Because although it’s easy to just point to your routine right before you get in bed and once you get there as what’s keeping you from your best sleep, often it’s things you do all day that could be preventing you from conking out easily. And staying good and conked out all night.

Here are some examples of what we’re talking about.

• Drinking too much caffeine all day, or too late in the day

• Drinking alcohol late in the evening

• Eating heavily right before bed

• Exercising too close to bedtime

• Not exercising at all

• Watching TV until you fall asleep

• Doing stuff on your phone or device until the moment you shut off the light

• Doing work in bed, or even in the bedroom

• Fighting or even just discussing contentious or stressful topics with your partner right before bed, or worse yet, in bed

• Reading or watching the news before bed

• Dozing off in the afternoon or evening for more than a “power nap”

• Stressing and worrying about things you can’t control

• Putting off must-get-done tasks until late in the evening, forcing you to keep going into the night

Sorry! We know a lot of this is the same list you see everywhere. We all know this stuff, right? It’s almost cliché at this point. But like someone smarter than us said, “It’s a cliché for a reason.” And it is true, that anything that over-stimulates your mind or your body when it should be relaxing is a slumber-encumbering habit.

Some of these activities may seem relaxing, and like they help you unwind from a rough day. They can certainly be enjoyable. But it’s a mistake to think that because something is pleasurable or rewarding that it might not also be stimulating your brain or body. For example, the blue light from your TV or phone prevents your body from producing melatonin when you need it. Or the soda you crave an hour before bed amps your body up a half hour later and keeps you amped for several hours afterwards.

Hey, if you do some of these things and they don’t seem to hinder your sleep, then by all means, don’t worry about changing it! We’ve said it before, and here it is again…there are no rules here. You get to be the judge of your own experience, and if caffeine doesn’t keep you up, then enjoy an after-dinner coffee. Lots of people do and sleep just fine. If you really can’t drop off without the TV going, then own it, and happily drift off to the soft flicker of your favorite show.

If you’re struggling with your sleep though, and you must be at least a little if you’re still here, it’s worth it to take a look and see what might help if you tweaked a little bit.

So, will you accept the mission to hunt down your anti sleep habits this week? We would love to hear from you about how it’s going.

Happy hunting!

P.S. While you’re hunting, explore all the tips and tricks we share over at Sleep Satisfaction!

Week 5 – midweek

Have You Identified Any Sleep Offenders?

Surrenderer to sleep,

Have you had any luck finding things during your day and evening that you suspect aren’t helping you with your sleep?

This may take a bit of detective work, and some trial and error to be able to tell whether you’ve really found a culprit or not. So take your time with this step. Once you ferret out the true offenders and adjust your routine to reduce or eliminate those things, you’ll be enjoying feeling so much better, you won’t be tempted to go back to those old ways.

Let us know what you found. We’d love to hear about your experience.

P.S. Find answers to your sleep problems at Sleep Satisfaction!

Week 6

Let’s Talk About Stress

Hi again stress buster!

You’ve made it to the last week of this journey, and you should be very impressed with yourself that you’ve made the effort to improve your life by improving your sleep. Honestly, you’re one of a select few who have actually taken action in this area. Bravo!

This week’s topic is stress. Fun, right?

Nope. It’s not very enjoyable to think about your life stresses. But the fact is, we all do it every day, and sometimes for a good chunk of each day. The things that bother, worry, terrify or infuriate us are often forefront in our minds much of the time. It’s human nature. Sometimes it feels like we can’t control it.

Another thing you’ve probably heard over and over is how the stress response sends surges of adrenaline and cortisol through our bodies, and that in times past our ancestors would have burned it off by say, running away from the tiger, or fighting off the attacking rival tribe, or even just working hard all day in the fields.

And we’ve all been admonished by news stories and magazine articles for our modern sedentary lifestyle that keeps us tied to our desks all day at work and glued to our sofas all evening before we go to bed. That, we are told, is why stress is so damaging to us today. We don’t burn those hormones off like in times past.

Okay, knowing that is helpful. But how do we do something about it? How to change things?

Stressors are unavoidable. Health concerns, money worries, unhappy relationships, horrible bosses or noisy neighbors. They all wear on us and can drain our energy and zest for life.

Good, adequate sleep is one of the magical elixirs for staving off stress’s detrimental effects on our health, happiness and well-being. You would think that after a stressful day, our bodies would naturally fall into a deep and restoring sleep to smooth out the rough edges. Trouble is, stress can be one of the worst wedges between us and our slumber. It’s a conundrum for sure.

So, knowing that, what can you do to keep stress from keeping you awake at night?

Make a List

One way is to identify your main stressors. Sometimes stress from multiple areas seems to meld itself into one big, unidentifiable ball of overwhelming yuck. It’s so all-encompassing that it becomes tough to pick it apart, analyze it and do anything about any of it.

But picking it apart and looking at it can make it more manageable. Try listing out the things that worry you or make you feel angry or anxious, from most stressful to least stressful. Go through and see which things you could do something about immediately. And do it. Every little bit of stress reduction can help your overall experience. Plus, it feels great to check things off a list, doesn’t it? Keep doing that. Not all in one day, but over time. You’ll reduce your overall stress level and have the empowering sense of doing something positive for yourself.

Compartmentalize

Sometimes there’s nothing you can do right away to eliminate a stressor. Those are the biggies we all face in life. But they don’t have to keep you from sleeping night after night. Even though the reason for the stress is still there, try putting it away at bedtime.

Acknowledge to yourself that it’s there, and it will be there tomorrow. But for right now it’s not helping you to worry, and it’s hurting you to not sleep. Remind yourself that when you’re well-rested you are so much better equipped to deal with situations and make good decisions. Give yourself permission to rest. Tell yourself “I can think about this tomorrow, but right now I’m going to sleep.”

Physical Activity

We mentioned this earlier. It’s true, our ancestors were more physically active and had more chances to burn off their stress hormones. We all know there are many benefits of regular exercise, and one of them is that it helps you sleep better. This is true because activity not only helps deal with acute and sudden stresses (like the tiger chasing you), but it can also reduce chronic stress (like job frustrations).

Find an activity that feels good and that you enjoy. Maybe it’s a team sport you’ve always enjoyed, or a solitary walk, bike ride or swim. Maybe a hard driving session with a punching bag or an exhilarating and exhausting Tabata routine will melt away your frustrations. Find something that makes you feel great, both during and after you do it. Something you can do regularly without it adding stress to your life.

Calm Down

We just asked you to ramp up your body, and now we’re asking you to calm down your mind. You can do one or the other, or both, because these two things easily complement each other.

Yoga, meditation, breathing exercises, prayer – these things all allow you to become relatively still in body and mind. Stillness can be a powerful tool in helping reduce stress. It can slow your heart rate and decrease your blood pressure, increase your oxygen intake and relax tight muscles. All good stuff in the quest for eliminating bodily and mental stress.

So, start thinking about what techniques will be the best fit for you, and then try them on a little at a time. You’ll find what works for you, and when you do, you’ll discover that you’re sleeping better and feeling better. No more worrying about not getting enough sleep. And that’s yet another stress gone.

P.S. You’ll find more ideas on how to de-stress and relax over at Sleep Satisfaction!

Week 6 – final

Are You Sleeping Better?

Congratulations Sleep Pro!

It’s been six weeks – can you believe it?

By now, you’ve invested time exploring different techniques for improving your ability to get good, restful and restorative sleep on a regular basis. In our first email, we said,

“From where you sit now, you may not believe you can feel completely different (better!) in a matter of a few weeks – or even just a few short nights. But it is possible.”

Now we want you to ask yourself how it feels where you’re sitting today.

Have you identified anything that was keeping you from your best sleep?
Have you made any changes in your routine – big or small – that have made a difference in your sleep quality?
Have you been able to increase the time you spend sleeping, even by just a little bit?

…and the most important question of all,

Do you feel better than you did at the beginning of this process?

If you do, that’s quite an accomplishment, and your investment has been well worth your time and effort. And no doubt you’ll be motivated to maintain your new routines and habits that have gotten you to this point. Maybe you’ll even keep making improvements and get even better from here. We hope so!

If you haven’t yet made it through all six weeks’ suggestions, no worries. This process doesn’t have a timeline. It’s all up to you and what works within your own life and schedule. Hang on to the emails and keep investing a little time here and there to the learning process, and you’ll be able to make great improvements too. Remember, tiny steps taken over time can reap huge results down the road. Wouldn’t it be great to look back a year from now and think, “I sure am glad I stuck with it. I feel great!”?

Thank you for going on this journey with Sleep Satisfaction. We would love to hear from you on any aspect of this series, such as:

How you’ve improved your sleep?
What exactly are the improvements you’re experiencing?
In what ways do you feel better during your waking hours?
What were the challenges or roadblocks you experienced going through the process?
Ideas we didn’t mention that you came up with that worked for you.
Any suggestions or observations you would like to share?
Topics you’d like us to address or go into more detail about sleep.

We’ll keep in touch periodically with new ideas, information about developments in sleep science, and our observations about sleep and its importance in all our lives.

To great sleep!

P.S. Don’t forget, we’re adding new stuff all the time at Sleep Satisfaction. And we love hearing success stories – let us know how you’re doing!