This week it’s time to celebrate! It’s the 100’th episode of the sleeptrust podcast. A good time to say THANK YOU.

Thank you for your

• time
• stories
• trust
• feedback
• comments
• shares
• and much more…

I love how this project is growing and how much awareness & help we are creating together for us as a community and others that are new to sleeptrust. Seeing so many people making little and huge progress when it comes to the sleep quality they experience. Honestly, what could be more rewarding than this?

As the 100’th podcast episode is a bad time to take a rest – today I share the proven, best practice approaches for anybody that wants to improve his sleeptrust quickly.

#1 measure your results

Whatever you are doing – keep track of it. If we don’t our brains will trick us and we have a higher likelihood of running around in circles.

#2 regular sleep schedule

Find back to a regular sleep schedule. This sleep schedule should be aligned as much as possible to your natural biorhythm and also include the weekend to avoid social jetlag.

#3 get your morning right

Get up right away (avoid the snooze button) and start to bring your body into slight motion. Furthermore, hydrate your body with a glass of water and get into the sunlight for 30 minutes as soon as possible. I do this by having a walk before breakfast. This will align your body with the circadian rhythm and also have a positive effect on how your body reacts to (blue) light in the evening.

#4 use the 4-2-1 rule in the evening

Have your last bigger meal 4 hours before you go to bed. Continue by getting into a light dimmed environment 2 hours before bedtime. And avoid the usage of electrical screens 1 hour before you go to bed. Instead do something enjoyable that winds you down like reading a book, listening to music, having a chat, go for a walk, have a bath…

These are all very simple and powerful things that can be implemented rather easily and will have a positive impact on sleep for most people struggling with sleep at present.

Obviously there are other things that we can and should consider doing – but this is the core package. Fine-tune afterward.

As it’s our anniversary I have a little present for you. I made an easy to read eBook for you, to walk you through on how to win back your days and nights. Today you can download my little present for you for free here. I’m sure you’re going to love it!

Continue to spread the message and stay tuned for the next 100 episodes (even as you sleep well again – I’d love to keep you as part of the tribe).

Sending you love & superb sleep
Michael