How to improve sleep quality and increase deep sleep naturally with habits
Feel abandoned in the maze of information?
Let’s start putting all the tips and strategies on improving sleep and building better habits to use – for restful nights and energized mornings.
You’re already a great sleeper… Let’s just make your habits align with that.
This is the start, and I’ll make sure you actually act on it…
Feeling stuck?
Collecting information is one thing. Using it, something else.
Improving your sleep quality and increasing deep sleep is no easy task and not something that can be done overnight.
The poor habits are tough to break and finding alternatives is even harder – but you’re certainly not alone.
There’s plenty of information out there, I know. But does anyone ever tell you HOW to really apply it?
That’s the most challenging part, taking REAL action toward change and implementing the tips you’re given.
“This won’t work!”
If that’s your mindset, I’m sorry, but you might want to prepare to live tired for the rest of your life.
The thing is, this isn’t an over-night formula or a magic pill.
It’s habits – you know, the things you do daily – and I’m here to make them easier to break/replace/apply.
It only works the way you make it work = the way you use it determines the outcome = simply buying isn’t going to solve anything and you may very well spare your time and money if that’s what you came for.
Why you’re not where you want to be…
From: Philip @ ontrackwithlife
To: Busy, overwhelmed individuals stuck in the cycle of exhaustion, unable to enjoy life’s moments because poor sleep and low energy hold them back every single day…
Hi,
I’m Philip.
Let’s be honest – you’re exhausted. Everything feels harder than it should, and no matter how much you want things to change, it feels impossible to know where to start.
I get it because I’ve been there. For years, I pushed off fixing my sleep, thinking “tomorrow” would be the day I figured it out. But that “tomorrow” never came.
It wasn’t until I finally decided to make small, consistent changes that things shifted.
And the results? Life-changing.
I started waking up energized instead of drained.
Tasks felt easier, my focus improved, and I finally had the energy to enjoy life again.
That’s why I created this 30-Day Sleep Challenge – to help you skip the years of frustration and get straight to what works, and actually put it to use.
Imagine feeling rested, clear-headed, and excited to take on your day – every day.
That’s what’s waiting for you.
Change doesn’t happen by accident.
It happens when you decide to take the first step.
Until next time,
Philip @ ontrackwithlife
So, what would your life look like if…?
- You EXPERIENCE better sleep and wake up feeling refreshed and ready for what’s to come.
- You fall asleep FASTER and say goodbye to those long and frustrating nights.
- You PRIORITIZE yourself and shape your life however you want.
- You have CONSISTENT sleep patterns that allows you to stay on top of life.
- You FREE yourself from anxiety and reduce the stress in your everyday life.
Imagine waking up every day refreshed and full of energy because you finally decided to improve your sleep…
#1
Become aware
Allow yourself to realize that something you’re doing now just isn’t working…
How many times have you kept doing the same thing in the same way?
How many of those times have yielded you a different result?
Right.
It’s all about:
- Habits
- Intentional choices
- Changing what isn't working
“Do I really need change?” That’s the problem.
A few quick tips on sleeping, so you can start improving your sleep now:
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.
If something you’re doing isn’t working, why do you keep doing it?…
Here’s how you can promote sleep, build better sleep habits, and see real improvements in your overall sleep quality and life.
The strategy inside the 30-Day Sleep Challenge:
0
Figure out your 'why'...
Understand your personal motivation for better sleep – the deeper the reason, the stronger your commitment.
We’re using fearsetting to determine this = what you don’t want your life to be like.
This will serve as your fuel, because you just don’t want to be tired all your life, right?
#2
Remove old
#2
Remove old
Figure out what triggers your poor habits...
Identify the patterns or behaviors that keep you stuck in cycles of poor sleep. Awareness is the first step to change.
Remove the triggers of the poor habits...
Eliminate distractions, stressors, or routines that sabotage your sleep quality.
0
Make the new habits more comfortable and actionable than the poor ones...
Replace bad habits with simple, enjoyable actions that are easy to maintain by limiting access to the poor and more comfortable habits.
Essentially, make the comfortable (the poor habits) uncomfortable, and the uncomfortable (the change) becomes more comfortable.
#3
Apply new
#3
Apply new
Apply 1 new habit at a time...
Focus on one manageable change at a time to avoid overwhelm and build consistency.
0
Get comfortable with a habit before you add the next...
Allow each new habit to stick before layering on more, ensuring long-term success.
Repeat and you'll soon have a brand new structure to your life that you follow autonomously...
- Discover an actionable approach to improve your sleep and boost your energy levels throughout the day.
- Learn how to promote sleep with a solid structure and by optimizing your sleep environment.
Questions about the 30-Day Sleep Improvement Program:
How does this program help me improve my sleep quality?
This program provides a structured, step-by-step approach to identifying and replacing bad sleep habits. With actionable tips and techniques, you’ll rebuild your sleep routines gradually and see noticeable improvements in how rested and energized you feel.
But Philip, what makes this program different from other sleep guides/programs?
Unlike generic advice, this challenge provides a clear roadmap that actually helps you apply the tips and strategies provided. Plus, you’ll get progress tracking tools with an interactive checklist to keep you motivated.
Will I learn how to increase deep sleep naturally?
Yes! The challenge focuses on natural strategies to enhance deep sleep, including optimizing your sleep environment, managing stress, and building habits that encourage restorative rest without relying on medications.
Are the tips easy to follow?
Absolutely. Each task is simple and designed to fit seamlessly into your busy life. These practical tips are actionable, achievable, and work over time with consistency.
Do I need any special equipment or tools?
No special equipment is needed! The program focuses on natural techniques and practical adjustments you can make at home, like refining your bedtime routine and creating a sleep-friendly environment.
I’ll show you how I changed my sleep, how you can do it too, and provide a tool that gets you to act on it – but I can’t walk through the door for you…