Looking backward, sleeping the recommended 7-9 hours has been classified as a luxury in wide circles of business professionals. With fatal results. Constantly increasing number of burnouts are only the tip of the iceberg. Today I cover what you want to do to reach peak performance feeling healthy & energized.  Also check out: 

this week’s show notes: https://www.sleeptrust.eu/performance-through-sleep/
sleeptrust on instagram: https://www.instagram.com/sleeptrust/
special facebook group: https://www.facebook.com/groups/performancethroughsleep/

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Performance Through Sleep - 3x Your Productivity

One of the biggest issues finding back to superb sleep is building new habits. It starts with the information overwhelm involved and moves on to a missing simple - yet actionable - system to implement new sleep habits. As a result, this leads to failure and frustration (and continuously bad sleep) which are widely unnecessary. Today we’ll walk through the 5 pillars to speed up and joy-ify the process of sleep habit creation.  Also, check out: 

habits simp³lifier download: https://energy.sleeptrust.eu/habits-simplifier
this week’s show notes: https://www.sleeptrust.eu/5-pillars-to-build-effective-sleep-habits/
sleeptrust on instagram: https://www.instagram.com/sleeptrust/
special facebook group: https://www.facebook.com/groups/performancethroughsleep/

The 5 Pillars To Build Effective Sleep Habits

Not going to bed on time can have massive negative effects on us. That said - the reasons why we stay up at night are important. We want to wind down and spend some time doing joyful things. Unfortunately, our decisions here are often poor choices. Watching  TV, playing with our iPads, or working hard. Today we’ll have a look at how we can structure our days to get both. The “me-time” we seek and the bedtime we need. Let’s start to feel good in our evenings and have all the energy we need to thrive the next day! 

 Also, check out: 

habits simp³lifier download: https://energy.sleeptrust.eu/np-habits-simplifier
this week’s show notes: https://www.sleeptrust.eu/sleep-procrastination/
sleeptrust on instagram: https://www.instagram.com/sleeptrust/
special facebook group: https://www.facebook.com/groups/performancethroughsleep/

How To Break With Sleep Procrastination

Once sleep has turned bad on us our sleep schedule is the first thing we want to have a look at. Modern lifestyle has many things that can eventually break our sleep schedule. No matter if it’s your work, netflix or any other outside source of disruption. Today we are going to fix our sleep schedule. Getting the timing right, applying basic morning and evening rules and spicing it with regularity.
Don’t forget to download your free version of the chronobar to help you set up your personal sleep schedule in the shownote.

Also check out: 
this week’s show notes: https://www.sleeptrust.eu/broken-sleep-schedule
sleeptrust on instagram: https://www.instagram.com/sleeptrust/
special facebook group: https://www.facebook.com/groups/performancethroughsleep/

sleeptrust

How To Fix A Broken Sleep Schedule

Looking for a way to get 30 minutes more sleep on average by investing only 2 minutes? Turns out the secret is a well-known form of meditation. Something that literally everybody can implement right away. The effect should start to show effects after doing this for only 2 weeks (that’s a total of 28 minutes investment to figure this out!). Your reward? More high-quality sleep!   

Also, check out: 
14 day (free) coaching scholarship: 
this week’s show notes: https://www.sleeptrust.eu/2-minute-meditation/
Sleeptrust on Instagram: https://www.instagram.com/sleeptrust/
special Facebook group: https://www.facebook.com/groups/performancethroughsleep/

The 2 Minute Meditation For 30 Minutes More Sleep!

Cutting down on your sleep to get more work done? It can be very intriguing to cut down on our sleep or things that are good for our well-being to get stuff done. Unfortunately the side effects are massive and the result is a drop in productivity (this is true even if you think that you are getting more done!). Today we’ll walk through the exact steps to make you move from feeling overworked and sleep-deprived to feeling rested, energized and motivated. Side effect here… You’ll get more done than ever before and feel motivated and energized doing so! Also, don’t forget to apply for the 14 day free coaching (link below) to implement everything we went through in the podcast and much more!

Full Podcast: https://www.sleeptrust.eu/sleep-and-health-through-overworking/
14 day free sleep coaching: https://energy.sleeptrust.eu/performance-through-sleep
sleeptrust on instagram: https://www.instagram.com/sleeptrust/
special facebook group: https://www.facebook.com/groups/performancethroughsleep/

Stop Hurting Your Sleep & Health Through Overworking

Do you know what round about 50% of the insomnia support group see responsible for their bad sleep? Well, after listening to this episode you will and - even better - you’ll have proven strategies to get rid of the top two causes of bad sleep (according to the insomnia group members). Meanwhile, you might want to grab the opportunity to connect with like minded people. So, stop struggling with sleep on your own and join the Insomnia Support Group on facebook (https://www.facebook.com/groups/InsomniaSG) to feel understood and get strategies that work for you. Thousands of people are waiting here to connect and be there for you and your sleep!


Insomnia Support Group: https://www.facebook.com/groups/InsomniaSG
14 day free sleep coaching: https://energy.sleeptrust.eu/pts-sleep
sleeptrust on instagram: https://www.instagram.com/sleeptrust/
special facebook group: https://www.facebook.com/groups/performancethroughsleep/

What Causes Your Insomnia

Are you teetering on the edge of using sleeping pills to finally get some rest? Hold on and tune in to episode #146 of the Sleeptrust Podcast! Together we dive into the very real frustrations many face when desperate for a good night's sleep and why pills should not be your go-to solution. Utilizing the Sleeptrust Sleepmap, this episode provides actionable steps, rooted in sleep science, to naturally reclaim your sleep and your life. Don't let your bed become a battleground—find out how to regain peaceful nights and vibrant days. 



Start sleeping well: x
connect on instagram: https://www.instagram.com/sleeptrust/

Reclaiming Sleep And Overcoming The Despiration For Sleeping Pills

Reclaiming Sleep And Overcoming The Desperation For Sleeping Pills

Embrace the transformative connection between quality sleep and mental resilience. Discover how prioritizing sleep can fortify your mental health and empower you to face life's challenges head-on. Don't miss out this week's podcast and let's begin your journey to better sleep and a stronger mind.

Download the Sleeptrust Sleepmap here: https://energy.sleeptrust.eu/sleepmap_lm_np

Rest For Resilience How Prioritizing Sleep Can Bolster Your Mental Health

Are you trading sleep for the illusion of productivity, only to find both your well-being and efficiency plummeting? In this eye-opening episode, we unravel the sleep-productivity paradox and introduce a transformative triangular model that harmonizes sleep, productivity, and well-being like never before. For a hands-on experience, don't miss downloading and utilizing the Sleep Scorecard today. >> https://energy.sleeptrust.eu/sleepscorecard_lm_np <<

It's the actionable companion to this episode that you won't want to miss!

The Productivity Paradox - How Less Sleep Equals Less Output

In this week's episode of the Sleeptrust Podcast, we go through into the prevalent issue of sleep anxiety. We'll explore the physiological and psychological mechanisms that contribute to this condition and discuss effective strategies to manage it. You'll learn about simple yet powerful tools and a crucial mindset shift that can help alleviate the pressure and fear often associated with sleep, paving the way for more restful nights. Join us as we unpack these insights and offer practical steps towards overcoming sleep anxiety.

Overcoming Sleep Anxiety For Good Sleep

In this episode, we dive into the transformative power of breath and its profound impact on our ability to fall asleep quickly and deeply. Join us as we explore the art of right breathing, uncovering practical techniques to calm the mind, relax the body, and pave the way to restful slumber. Whether you're plagued by stress, anxiety, or simply seeking a natural solution to sleepless nights, mastering your breath holds the key to unlocking a world of peaceful rest. Tune in and discover how to harness the rhythm of your breath to drift effortlessly into dreamland.

Breath In - Breathe Out - Fall Asleep Fast With Right Breathing

In this week's episode, we delve into the highly debated topic of melatonin: the top sleep supplement on everyone's radar. But does it truly deliver its promises? Join us as we uncover the science behind melatonin, its role as the "sleep hormone," and how it influences our body's internal clock. From its production in the pineal gland to its sensitivity to blue light, we explore what you need to know before incorporating melatonin into your sleep routine. Tune in to gain valuable insights and make informed decisions about optimizing your sleep quality.

Melatonin - Top Or Flop

In this episode, I discussed how to stop battling with a restless mind and instead, learn to befriend it for a peaceful night’s sleep. Discover three simple steps to become aware of your thoughts, take responsibility for your sleep, and find the right techniques to calm your mind. Plus, a bonus tip on how to approach bedtime with the intention to rest.

Fighting Your Mind For Better Sleep

If you've ever taken sleeping pills, thought about trying them, or feel stuck relying on them, this episode is for you. Discover the truth about what sleeping pills really offer, the side effects they come with, and healthier, long-lasting alternatives like CBTi and the Sleep Trust Sleep Map. Tune in to learn how to fix the root causes of your sleep troubles and get back to natural, high-quality rest!

153 - The Sleeping Pill Paradox - Why Quick Fixes Often Don't Last

The Sleeping Pill Paradox - Why Quick Fixes Often Don't Last

In this episode of the Sleep Trust Podcast, we explore the top three mistakes that hinder sleep improvement. Learn how to avoid these pitfalls and set yourself up for restful, restorative sleep.

The 3 Biggest Mistakes in Overcoming Insomnia

In this podcast as we uncover why going solo in your quest for better sleep often backfires. Learn the pitfalls of lone-wolf strategies and discover how support, structure, and science can transform your sleep journey.

Why Lone Wolf Strategies Fail for Better Sleep

In this weeks episode Charlie Morley - one of the best lucid dreaming teachers worldwide - walks us through these three topics on lucid dreaming: 

1. what is lucid dreaming?
2. the science behind dreaming lucid 
3. the incredible power of curing nightmares lucid

In next weeks episode (part II of this interview) we will learn about simple techniques that we can all use to start going lucid together now.

You can find further information on how to gain your sleeptrust at www.sleeptrust.eu.

Lucid Talk - Charlie Morley - Part I

#017 - Lucid Nightmare Talk (Charlie Morley) - Part One

In the second part of the interview with Charlie Morley he walks us through these inspiring points of lucid dreaming:

1. can lucid dreaming harm me?
2. power techniques to go lucid 
3. the magic of dream retreats

In next weeks episode we will talk about the top 5 tools that Tim Ferris recommends to fall asleep faster & have a higher quality sleep.

You can find further information on how to gain your sleeptrust at www.sleeptrust.eu.

Lucid Talk - Charlie Morley - Part Two

#018 - Lucid Talk (Charlie Morley) - Part Two

n this weeks episode we walk through the top 5 tools that Tim Ferris recommends when it comes to falling asleep faster & getting a higher quality sleep. Find out what helped 30% of Tim Ferris readers get tired like a dog in less than 10 minutes. Also check out the show notes with many helpful links at https://www.sleeptrust.eu/019-tim-ferris-tips for further information and helpful links.

Tim Ferris Tips - Sleep Like A Pro

#019 - Tim Ferris Tips - Sleep Like A Pro

Using Sleep Affirmations can be very helpful and powerful when it comes to building our sleeptrust through reprogramming our natural built in filter called the RAS (Reticular Activating System). We also walk through how to set up affirmations best - taking into consideration how our unconscious mind works. Also check out our show notes for further information at: https://www.sleeptrust.eu/028-sleep-affirmations

Sleep Affirmations - Repetition To Sleep!

Naps are known to be a restful thing to have during the course of a day - especially - when demands are high. But what kinds of naps are there and how can they serve me? These are the questions that we walk through in this weeks episode of the sleeptrust podcast. Also have a look at other interesting sleep relates podcast topics at: https://www.sleeptrust.eu/#029-Naps

Naps - Utilizing Sleep Over The Course Of A Day

Having someone in our bed that snores can prevent us from falling asleep fast, get us into emotional imbalance and simply rob us our sleep. Even solid relationships can take a hit if the way we tackle this problem is not done right. Learn the #4 major steps that will let you sleep with a snoring partner and even let your relationship grow to do so:https://www.sleeptrust.eu/033-snoring-part-2-how-to-get-sleep-with-a-snorer/

Snoring (part 2) - How To Get Sleep With A Snorer

Snoring can be an indicator of sleep apnea. In today's episode, we want to get a feeling for what indicators can tell us if we are in the circle of sleep apnea, how sleep apnea affects us and what we can actually do to get rid of this health-threatening disease. Visit the show notes of this week's episode or the sleeptrust youtube channel to get more information all around sleep apnea: https://www.sleeptrust.eu/034-snoring-sleep-apnea/

Snoring - The #1 Things You Need To Know About Sleep Apnea!

Avoiding things and implementing changes are both sides of the same coin that includes being committed and taking action. In this week's podcast, I will be talking about my personal Top #5 tips YOU SHOULD DO to actually to get a good and quality sleep: https://www.sleeptrust.eu/036-do-it-tips-for-superb-sleep/

Do It - The #5 Must Do Tips For Superb Sleep

Mindfulness can help us to keep calm, relax and reduce our stress levels BUT mindfulness also does things for us that are far more important. In this week's episode, we walk through what happens when we practice our mindfulness and how this can help us to further gain our sleeptrust. I also cover two simple techniques that you can use to practice mindfulness right away. Also, check out this weeks show notes at https://www.sleeptrust.eu/041-mindfulness-to-sleep/

Lucid Dream Retreat - Mindfulness To Sleep

Snoring is a thing that everybody seems to hate. But over 90 million are affected by this in the US alone. Furthermore, snoring can build up to real problems for your sleep and health. Equally, your relationship can be under big pressure. For many of us, there is a way to radically reduce snoring. So instead of resigning - check out this week’s tips and start getting rid of snoring https://www.sleeptrust.eu/5-tips-to-stop-snoring

The Top #5 Tips To Stop Snoring Now

Being faced with bad sleep means that we have to change things to get a new and better result in regards to our sleep. And every change needs a conscious decision upfront and the willpower to follow through in the beginning and at times. Doing this the wrong way can be exhausting and frustrating. So today I walk through an easy and reliable way sharing three ways to use your willpower with ease: www.sleeptrust.eu/improve-will-power-for-sleep

Top Three Techniques To Improve Will Power To Sleep

When feeling exhausted or fatigued at daytime is a common experience for you, then it’s time to change a couple of things. But how can we do so if we hardly have enough energy to live our challenging lives. The very first step is to create a burning desire in us for change. This desire will motivate us to take all the necessary steps to make us feel better. This week I walk you through a simple & proven three-step model that will give you the motivation to implement your personal sleep changes to give you back more energy than you might be able to imagine right now. For more information and a free goal card template visit this week’s show notes at: www.sleeptrust.eu/sleep-motivation/

The #3 Simple Steps To Motivate You To Sleep

The #3 Power Steps For Lasting Sleep Motivation

Having a hard time falling asleep at night OR waking up at night and tossing and turning afterward is a burden for you? What if we could utilize something that we do anyway to let us fall asleep with ease again? What if this something would be as easy as breathing? What if it were breathing. This week I will walk you through two powerful breathing techniques that will help you to fall asleep quickly and with ease again. Check out the show notes for additional information at www.sleeptrust.eu/top-2-breathing-methods

Top #2 Breathing Methods To Breathe Yourself Into Sleep

Ever thought about how breathing can help you to increase your energy levels and well being? Actually there are a couple of things that you can do utilizing breathing and today I walk you through two simple methods that will give you a direct energy boost. I’m looking forward to hearing from you about how these help you to re-energize. No matter how effective these techniques are - lasting energy levels always need a solid amount of sleep as a foundation. Check out the show notes for additional information at www.sleeptrust.eu/breathing-techniques/

Breathing Yourself Into High Energy And Mood

Breathing Techniques for High Energy And Mood

Want to feel high energy levels at daytime? A strong morning ritual is the key here. Looking and learning from countless successful people I built my own morning ritual for high energy levels over years. This is also an aspect that I am constantly fine tweaking in my life. If you want to boost your productivity, mood, well being, health or nearly any other aspect of your life you need to take care of your mornings. It’s also at least 50% of getting a superb sleep at nighttime.  Don’t forget to pass by at  http://sleeptrust.eu/morning-routine-for-a-high-performance-day to get more information around the topic.

My Personal Morning Routine For A High Performance Day

Having the intention to change and to start doing things can feel really really hard. At times it might feel as if we were on a journey against everything and everybody. But the truth is that we are only on a journey to our new and better selves and that we should use tools and friends to support us on that journey.  Today we are going to talk about two powerful things that you should know and that can dramatically ease this journey if you use them. Tune in to this week’s episode and don’t forget to pass by at  http://sleeptrust.eu/sleep-support to get more information around Step #2 of my 9 step process to bring you back to high energy levels and superb sleep!

[Step #2] Sleep Support - Two Things You Need To Know Right Now!

Getting our mindset right is essential when we are on our path back to high energy levels and superb sleep. Today we are going to talk about getting purpose-driven motivation. This is the true game-changer when it comes to any change and this is also the reason why you definitely don’t want to miss this week’s episode. Also, check out the show notes at  http://sleeptrust.eu/fuel-up-your-sleep-and-energy-levels to get more information around the topic.

[Step #3] Fuel Up Your Sleep And Energy Levels

Feeling stressed, emotionally unbalanced or have a racing mind? These are a couple of things that make it hard for many to fall asleep quickly. A very effective way to handle this is to meditate. But starting to meditate on your own can be a hard task to do. So today I share a guided 10 minute sleep meditation. This meditation is designed to make it really easy for you to return into a calm and relaxed sleep promoting state before going to sleep simply by listening. http://sleeptrust.eu/10-minute-sleep-meditation and check out the show notes where you will find an improved mp3 version of this meditation without the podcast intro and with added music.

Sleeptrsut

10 Minute Sleep Meditation To Fall Asleep Fast

Being faced with sleep problems can ramp up quickly if we do not have sleep resilience. Missing out will cause us to take random, hectik action that will not help us to improve our situation. But this does not have to be the case. Building a strong sleep resilience will help us to evaluate and overcome a couple of bad nights of sleep and let us grow during the process. To find out more have a look at this week’s show notes at: https://www.sleeptrust.eu/build-your-sleep-resilience/

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