Personal Courses & Resources

A 17-day journey to restore a positive sleep routine with 😴 tips from Sleep Expert & bestselling author, Giles Watkins blended with Sleep Journey meditations.

Meet Nikki J. Owen - Sleep Resource Creator

Meet Giles Watkins - Sleep Expert

Pre-Course Reflection

Introduction to Sleep Journey

Early morning fresh lime & ginger teas to start the day well. The more vitality you have during the day helps prepare you for a good night's sleeps. 

😴 TIP: Good sleep begins with your morning wake-up drink!

Falling Asleep: Illuminate Your Star Quality (Short)

Sleep Soundly: Illuminate Your Star Quality (Long)

Day One: Starting Your Day for Better Sleep

Your sleeping environment has a big impact on sleep quality and it helps to implement basic sleep hygiene to create the perfect conditions for sleeping.

😴 TIP: Sleep Hygiene: Create the right conditions for sleep.

Falling Asleep: Releasing Negative Thoughts (Short)

Sleep Soundly: Releasing Negative Thoughts (Long)

Day Two: Comfort & Sleep Hygiene

Early morning sunshine can boost your ability to sleep later in the day because helps regulate circadian rhythms and influences melatonin production.

😴 TIP: Exposure to natural light, especially in the morning

Falling Asleep: Restoring Inner Balance (Short)

Sleep Soundly: Restoring Inner Balance (Long)

Day Three: Early Morning Sunshine

It may seem obvious yet research shows that those who exercise typically sleep better. Vigorous exercise close to bedtime can have the opposite effect!

😴 TIP: Regular Exercise

Falling Asleep: Expanding Your Energy (Short)

Sleep Soundly: Expanding Your Energy (Long)

Day Four: Exercise & Sleep

No Caffeine after 12 noon!  Most of us love our cuppa, especially in the morning. Yet  caffeine dramatically affects the sleep pressure that builds up.

😴 TIP: No Caffeine after midday

Falling Asleep: Expanding Your Potential (Short)

Sleep Soundly: Expanding Your Potential (Long)

*BONUS MEDITATION*: Release Your Desire for Coffee 

Day Five: The Impact of Caffeine on Sleep

No Blue light emitting screens at least 90 minutes before you want to sleep: And if 90 minutes seems too much start with 30 minutes and work up to it.

😴 TIP: No Blue Light Emitting Screens.

Falling Asleep: Surrender to Life (Short)

Sleep Soundly: Surrender to Life (Long)

Day Six: The Impact of Electronic Devices on Sleep

Avoid alcohol 4 hours before bedtime. While it may induce sleep, it often leads to disrupted and less restful sleep, because it acts as a sedative. 

😴 TIP: Avoid alcohol for circa 4 hours before you want to sleep

Falling Asleep: Trust Your Emotions (Short)

Sleep Soundly: Trust Your Emotions (Long)

*BONUS MEDITATION*: Release Your Desire for Wine 

*BONUS MEDITATION* Release Your Desire for Beer 

Day Seven: Alcohol Reduces Sleep Quality

Eating lighter, easier to digest food in the evening will help you sleep better.  Avoid red meat in your evening meal because it takes longer to digest.

😴 TIP: Avoid red meat and high-carbohydrate food during evening meals.

Falling Asleep: Developing Authentic Charisma (Short)

Sleep Soundly: Developing Authentic Charisma (Long)

Day Eight: Improving Digestion for Sleep

Increase magnesium, most people are magnesium deficient. The best way to take it in is via the skin, foods like broccoli or powders in water at night.

😴 TIP: Increase your magnesium levels 

Falling Asleep: Open Your Mind to Bliss (Short)

Sleep Soundly: Open Your Mind to Bliss (Long)

Day Nine: Boost Your Magnesium Levels

Go to bed & wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and improves the quality of your sleep.

😴 TIP: Go to bed & wake up at the same time every day

Falling Asleep: Building Hope & Optimism (Short)

Sleep Soundly: Building Hope & Optimism (Long)

Day Ten: Consistent Bed and Wake-Up Time 

Taking well-timed naps can reduce feelings of fatigue and sleepiness, particularly during the mid-afternoon slump when energy levels may naturally dip.

😴 TIP: Incorporate a well-timed daily nap of 20 - 30 minutes.

Falling Asleep: Illuminate Your Cells (Short)

Sleep Soundly: Illuminate Your Cells (Long)

Day Eleven: Incorporate Power Naps to Improve Sleep Quality

Reduce stress and sleep better. Introducing a calming bedtime routine can help to ease away daily stressors, soothe your nervous system and help you to relax.

😴 TIP: Reduce stress and pressure to improve sleep quality

Falling Asleep: Theta Healing for Emotional Wellbeing (Short)

Sleep Soundly: Theta Healing for Emotional Wellbeing (Long)

Day Twelve: Manage Stress and Reduce Anxiety

Recognise the potential impact of night-time hydration on sleep, and employ helpful strategies to effectively manage fluid intake to sleep better. 

😴 TIP: Limit liquid intake and balance overnight hydration

Sleep Soundly: Easing into Mindfulness (Long)

Falling Asleep: Easing into Mindfulness (Short)

Day Thirteen: Limit Liquid Intake Before Bed

L-theanine and apigenin provide natural support for a restful night's sleep by influencing the neurotransmitters and brain receptors related to sleep.

Day Fourteen: Natural Supplements to Aid Sleep

Connecting to the Earth's negative electrical charge can help reduce inflammation and regulate the body's circadian rhythm to improve sleep quality. 

😴 TIP: Try walking barefoot or use an earthing sheet to ground you while you sleep

Falling Asleep: Building Courage, Confidence and Resilience (Short)

Sleep Soundly: Building Courage, Confidence and Resilience (Long)

Day Fifteen: Earthing to Regulate Your Internal Body Clock

Try a weighted blanket to feel safe and secure at night. Weighted blankets use deep pressure touch, a therapeutic technique to calm your nervous system.

😴 TIP: Try a weighted blanket to feel safe and secure at night

Falling Asleep: Feel Safe and Secure (Short)

Sleep Soundly: Feel Safe and Secure (Long)

Day Sixteen: Weighted Blankets that Hug You to Sleep

The 4-7-8 breathing technique promotes relaxation and reduces stress, by calming the nervous system. This deepens the impact to optimise Sleep Journeys. 

😴 TIP: Practise the 4-7-8 breathing technique before your Sleep Journey

Falling Asleep: Envisioning Your Life's Purpose (Short)

Sleep Soundly: Envisioning Your Life's Purpose (Long)

Time for Self-Reflection

Day Seventeen: The 4-7-8 Breathing Technique 

Menopause & PMS can both disrupt sleep due to hormonal changes that affect the body's internal processes. Enjoy these bonus tracks to ease symptoms.

😴 TIP: PMS Sleep Journey to ease symptoms

Falling Asleep: Soothe Your PMS (Short)

Sleep Soundly: Soothe Your PMS (Long)

😴 TIP: Menopause Sleep Journey to ease symptoms and reduce flushes

Sleep Soundly: Easing Your Menopause (Long)

Falling Asleep: Easing Your Menopause (Short)

* Bonus* For Women - Improving Sleep During Menopause & PMS

Embark upon a Sleep Journey of 17-nights of positive sleep. Includes daily tips from sleep expert and bestselling author of Positive Sleep, Giles Watkins with beautiful night-time meditations from hypnotherapist, Nikki J. Owen.<div class="iframe-wrapper"><iframe src="https://www.youtube.com/embed/ijF8RrHfqKQ" frameborder="0" allowfullscreen="true"></iframe></div>Here’s what you can expect during this life-changing course:🌟 The Power of Self-Hypnosis and Neuroscience Technology: We combine the magic of self-hypnosis with cutting-edge neuroscience technology to rewire your mind and body to sleep well.🌼 Sound Therapy and Unique Musical Compositions: Our innovative approach includes sound therapy and specially crafted music that soothes your emotions and brings total relaxation to your mind and body.😴 Daily Sleep Tips: Practical sleep tips from our sleep expert and author of The Positive Sleep Book, Giles Watkins that provides you with tips to help you to sleep better.🌓 Powerful Resources:<ul><li>38 x Sleep Journeys - you choose your preferred duration</li><li>19 x practical sleep tips from Sleep Expert, Giles Watkins</li><li>3 x Bonus meditations</li><li>Bonus section on Menopause &amp; PMS sleep support</li><li>Self-reflection questions before you start and at the end</li></ul>By the end of this Sleep Journey you’ll be sleeping like a baby!

This immersive 17 nights journey is meticulously designed to improve your sleep quality. Daily tips from sleep experts with soothing resources to ensure that you consistently sleep well and feel ready and energised to tackle each day.

Sleep Journey

Nikki J Owen

Course Details

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