Sleep & Energy
Fall asleep fast and deep, nutrition and hormonal balance
Understand how sleep actually works, fall asleep in under ten minutes through self-programming, and hold steady energy all day.
One-time payment · tax included · instant access
- All 15 lessons and 22 exercises, no time limit
- All 4 practical resources, worth 104 €
- Future updates included
- Instant lifetime access, updates included
This module is included in Body & Mind Pack et Complete Curriculum.
Cut your time to fall asleep to under fifteen minutes, remove the night wakings that can be removed, and hold steady energy from eight in the morning to eight at night with no afternoon crash, through behavioural settings rather than supplements.
This module is for you if...
- It takes you forty-five minutes to fall asleep, replaying your day
- You wake at three in the morning and cannot get back to sleep
- You sleep eight hours and are tired anyway
- Your energy collapses after lunch, every single day
By the end of the module, you can do this
Verifiable skills, not impressions.
Understand the real architecture of sleep and what each stage produces
Set your circadian clock with the light, temperature and meal protocol
Fall asleep fast with a four-step self-programming protocol
Know what to do at three in the morning instead of enduring it
Stabilise your blood sugar to remove the two o'clock slump
Identify the micronutrients that genuinely matter for the brain
Understand what degrades your hormones day to day, and how to correct it
5 chapters, 15 lessons
Lessons marked with an open padlock are freely readable, in full.
How sleep actually works
Understand the mechanics, so you stop doing the things that break them.
- 1.1The architecture of sleep: cycles and stagesLessonfree to readWhat really happens across a night, and why total duration is not the right indicator.18 min
- 1.2The two processes: sleep pressure and the internal clockLessonThe model that explains why you flag at 3 pm and are wide awake at 11.16 min
- 1.3Your chronotype and your sleep debtExerciseWork out your real timing profile and measure a debt most people underestimate.15 min
Setting the clock: the behavioural levers
Act on the five variables that decide the quality of a night.
- 2.1The light protocolProtocolfree to readThe most powerful and least costly lever for resetting a clock that has drifted.17 min
- 2.2Temperature, meals, alcohol, caffeine, exerciseLessonThe five other variables that decide your night, in order of impact.19 min
- 2.3Building your evening routineProtocolThe ninety minutes before bed, structured in three phases.16 min
Falling asleep fast: the self-programming protocols
Go from forty-five minutes of rumination to under fifteen minutes to sleep.
- 3.1The four-step self-programming protocolProtocolfree to readHypnotic suggestion, switching off the mind and conditioning: the full method.22 min
- 3.2Night wake-ups: what to do at three in the morningProtocolThe real causes of middle-of-the-night waking and the protocol to apply in the moment.17 min
- 3.3Waking up: out of inertia in ten minutesProtocolSleep inertia explained, and the start-up protocol that halves it.15 min
Nutrition and steady energy
Remove the energy roller-coaster from your day.
- 4.1Blood sugar and energy: the cause of the slumpLessonWhy you collapse at 2 pm and the five adjustments that remove it.18 min
- 4.2The micronutrients that matter for the brainLessonSix nutrients whose shortfall genuinely degrades cognition, and how to cover them through food.18 min
- 4.3Intermittent fasting: what is established and what is notLessonAn honest account of the real benefits, the limits, and who it is not suited to.16 min
Hormones, stress and recovery
Understand what degrades your hormonal balance day to day.
- 5.1Cortisol and chronic stressLessonThe normal cortisol rhythm, what throws it off, and the levers for regulating it.17 min
- 5.2Protecting your hormonal balance day to dayLessonWhat genuinely degrades sex and thyroid hormones, and what is marketing.18 min
- 5.3Your thirty-day protocolProtocolThe week-by-week installation plan, with the indicators and the gains to expect.16 min
4 practical resources
Worth 104 € in total, included in the module price.
Self-programming for falling asleep
The full script of the 4-step protocol, with the suggestions and the waking intention.
30-day sleep diary
The daily six-column log, with the grid for analysing correlations.
Sleep restriction protocol
The central technique of CBT for insomnia, with the efficiency calculation and the progression.
Micronutrient guide
The six nutrients that matter, their sources, the at-risk groups and the tests to ask for.
About Sleep & Energy
It combines elements whose effectiveness is documented: progressive muscle relaxation, hypnotic suggestion and conditioning. The module says which part rests on what, rather than selling the whole as a single technique.
Partly. The light protocol still applies, inverted, and the evening routine transposes. The module says explicitly which levers hold under shift work and which do not.
If your insomnia is chronic, meaning more than three nights a week for over three months, see a doctor: that is a clinical situation and this module does not replace care. For the difficulty falling asleep that most people experience, the light protocol and the evening routine move the needle within ten days.
No, and we advise against relying on one. Consumer trackers estimate sleep stages poorly. The sleep diary in the module, filled in each morning before the phone, is more useful and costs nothing.
Part of it. The light protocol still applies, inverted. The module says explicitly which levers hold and which do not under shift work, rather than pretending the standard advice transfers.
It is covered in order to say that it does not exist as a medical entity, and to explain what people who use the term are actually experiencing. Chapter 5 deals with cortisol properly instead.
Sleep & Energy
Understand how sleep actually works, fall asleep in under ten minutes through self-programming, and hold steady energy all day.
- 15 lessons
- 4 h 30
- Lifetime access
- Instant access