5-Minute Quiz to Discover What’s Holding You Back From Those Restful Nights!
Quiz Completed!
Score
Guide Message
Here’s a few quick tips to start improving your sleep today:
1. Follow a regular sleep schedule.
Go to bed and wake up at the same time every day.
2. Avoid screen-time before bed.
Blue light from screens can disrupt the production of your sleep hormone.
3. Create a relaxing bedtime routine.
Light reading, stretching, meditation to signal to your brain that it’s time to sleep.
4. Spend time outdoors in natural daylight.
Perhaps combine with exercise – walk, bike, run.
5. Avoid caffeine after 3pm.
Find a replacement drink.
6. Don’t eat any heavy meals 3 hours prior to bedtime and don’t drink anything 2 hours prior to bedtime.
Your body needs to divert a lot of energy on digesting the food and drinks which can prevent you from being able to wind down for sleep.
Download the guide for FREE to learn more
Why your daily habits matter…
Sleep isn’t just about the hours you spend in bed – it’s deeply influenced by what you do all day
Your body’s internal clock (circadian rhythm) is shaped by light exposure, activity, and even meal timing.
Small changes to your daily routine can have a massive impact on your sleep quality.
The cost of poor sleep…
Did you know that chronic sleep deprivation can reduce productivity by up to 20%?
People who don’t sleep well are 1.5 times more likely to develop chronic illnesses like diabetes and heart disease.
By addressing sleep issues now, you’re investing in your health, happiness, and success.
The role of light exposure…
Your brain’s production of melatonin, the sleep hormone, is tied to light exposure.
Exposing yourself to natural light within the first hour of waking can improve sleep by up to 20%.
Dim your lights and limit screen use in the hour before bed for optimal melatonin levels.
Caffeine and sleep
Caffeine stays in your system for 6-8 hours, making that 3 PM coffee your worst enemy.
Even small amounts of caffeine late in the day can reduce your total sleep time by 1 hour.
Switch to decaf or herbal teas after lunch for better rest.
Stress and sleep…
Stress activates your body’s fight-or-flight response, making relaxation harder.
People with high stress levels are twice as likely to experience insomnia.
A 10-minute evening relaxation ritual can lower stress hormones and improve sleep.
How sleep impacts productivity
Missing even 1-2 hours of sleep can reduce your mental sharpness the next day by up to 30%.
Well-rested people are more likely to make better decisions and maintain focus longer.
Sleeping well isn’t a luxury – it’s your most powerful productivity tool.
Why consistency is key…
Your body thrives on routine, especially when it comes to sleep.
Going to bed and waking up at the same time daily can improve sleep quality by up to 50%.
Even on weekends, try to stick to a consistent sleep schedule for maximum benefits.
Diet and sleep connection…
What you eat and when you eat affects your ability to fall asleep and stay asleep.
Sugary snacks before bed can disrupt sleep, while foods rich in magnesium (nuts, spinach) promote relaxation.
Plan your evening meals to fuel better rest.
The power of evening routines…
A solid evening routine signals to your brain that it’s time to wind down.
People with a relaxing bedtime routine fall asleep 20% faster than those without one.
Incorporate calming activities like reading, meditation, or light stretching.
Barriers to sleep and how to overcome them…
The most common barriers to better sleep are stress, lack of time, and inconsistent habits.
By tackling one barrier at a time, you can see noticeable improvements in as little as a week.
The sleep challenge is designed to let you overcome these barriers step by step.
You know something needs to change, you’ve downloaded the guide with information and strategies to get you there… now it’s time to actually use it, right?
“But Philip, I don’t have enough time…”
“But Philip, I don’t know where to start…”
Want to put the tips and strategies into action and…?
- Increse energy and focus
- Claim better mood and emotional balance
- Improve relationships by being there mentally
- Enhance physical health
This is how…
Join the 30-Day Habit Implementation Challenge and unlock:
✅ Habits that only require 10 minutes of your day.
✅ A day-by-day plan to apply your new sleep habits.
✅ The “one small change at a time” framework to make habits stick.
✅ Solutions to solving common sleep struggles.