Many people have benefited from this system. The Mastery of Sleep Review, created by Michael Breus, is one of the most amazing programs that anyone can use to overcome sleep problems.
Today, insomnia is a common problem among many people. You are weakened by sleep deprivation as well as stressed out. These days, it happens very frequently due to the poor quality of our environment.
There are so many distractions, pressures, and stress that prevent someone from falling asleep. You're more likely to gain weight, change your mood, lose your skin tone, suffer memory loss, make poor decisions, and experience higher levels of anxiety when you're sleep-deprived.
Pills and prescriptions are often prescribed by doctors to treat these problems. It is now possible to sleep evenly and automatically as soon as your head touches the pillow.
You may find a sleep aid that works for you if you suffer from insomnia.
If you're having trouble sleeping, consider sleeping supplements, sound machines, earplugs, sleep apps, and sleep audio downloads.
There is also the issue of prescription sleeping pills, which poses another set of problems.
Another option is to look at the process of sleep holistically, rather than taking a piecemeal approach.
The Mastery of Sleep program is located there.
The Mastery of Sleep system, however, is a science-based step-by-step approach developed by a leading sleep expert.
Michael Breus, Ph.D, the creator of the program, specializes in sleep disorders.
He is one of the few sleep experts recognized because of his media appearances and publications.
The sleep expert has appeared on news programs, given TED Talks, and written several pioneering books.
Since Breus has been practicing for 20 years, he has seen firsthand what works to help people get quality sleep.
The Mastery of Sleep program distills this knowledge for you.
Some real-life issues that are addressed in Mastery of Sleep:
- Rather than working against your natural biorhythm, learn how to work with it.
- Chronotype (your genetic biological clock) determines when to go to bed and when to get up.
- Morning and evening routines to help you sleep well at night and feel good during the day.
- Finding out how much sleep you need (8 hours isn't right for everyone).
- The sleeping habits of world-class performers.
- Boost your energy for hours with this evidence-based napping technique.
- How to lose weight permanently by getting quality sleep.
- How to time caffeine consumption for better sleep.
- Without an alarm clock, how to wake up by yourself.
- Snoring while sharing a bed with a partner.
- You can wean yourself off sleeping pills by following these steps.
- Maintaining a consistent sleep schedule can reduce your sleep needs
What is Mastery of Sleep ?
Mindvalley offers a course called "The Mastery of Sleep" as part of its online platform for personal growth. Through their "Quests," they offer classes that focus on topics like self-love, entrepreneurship, fitness, and mind expansion.
During each Quest, you'll have the opportunity to discuss each lesson with the people in your "tribe" (or class).
In addition to free courses, Mindvalley also offers paid courses. With a customized program you will create over the course of 28 days, Dr. Michael Breus teaches us how to get the best sleep for ourselves with this course that I'm reviewing today.
You can use this program to help you fall asleep without having to take medications.
I wanted to tell you that this is the perfect course for people who suffer from insomnia and other sleep disruptions because it covers it ALL!
Mindvalley offers a variety of courses or you can opt for Mindvalley All Access where you can access every course Mindvalley offers. For the purpose of reviewing this course, NAT was provided with a free copy.
Dr. Michael Breus is an expert on sleeping disorders and is affectionately called the "doctors of sleep." His books provide insight into not only the hows but also the whens of sleep.
To guide people on their sleep journey, he implemented the sleep chronotype system.
Not only does he give us helpful tips, but he also backs it up with science and discusses the why's of things (which is something I particularly like).
You are given tasks or actions to complete at the end of each video (typically they're just 10 minutes each) to help you get closer to getting the optimal amount of sleep.
Warm-Up
You can decide to do a warmup before starting the course in order to prepare yourself for it.
In this course, one will be introduced to Dr. Breus, prepare for the Quest, learn tips on how to be successful in this Quest, and learn how to differentiate between sleep disorders and disordered sleep.
Day 1
We discuss the various benefits of sleep on the first day of our course
Like:- Without sleep, your reaction time and thinking processes will be slower, your decision-making will be poor, and you will be irritable.
- There are 40 medical conditions linked to sleep deprivation
For our task today, we are going to reflect on the price we have paid for a lack of sleep in our lives.
Day 2
The Science of Sleep is the topic for day 2. Personally, I found this part to be the most interesting.
Since I have had trouble sleeping for most of my adult life, I am interested in understanding why my body feels so deceived.
Facts you might be interested in:
- Sleep is caused by adenosine, a hormone
- The effects of Adenosine are blocked by caffeine
- The rhythm of your circadian rhythm or sleep follows the temperature of your core body!
- Melatonin is released by your body when it is cool
The five stages of sleep were also discussed on this day:
- In Stage 1, you transition into sleep, accounting for about 2% of your nightly sleep.
- In Stage 2, your body's systems are subjected to regulatory maintenance. Around half your sleep is spent on this process.
- During Stages 3 and 4, you will feel refreshed when you wake up in the morning. Your body is being restored during this time.
- Stage 5 is also known as REM sleep. Restorative sleep allows short-term memories to be converted to long-term memory and is when dreams are most likely to occur. Sleep paralysis occurs during this phase of sleep because your body prevents you from performing your dreams.
Sleep cycles also occur in your body. You have about five sleep cycles every night, each lasting about 90 minutes. The feeling that you didn't get enough sleep results from waking or missing sleep cycles, especially REM sleep.
How you feel is reflected in your dreams. Dreams of stress mean there is a stressor in your life, and nightmares may be terrifying, but they will disappear when you get a good night's sleep.
In the course, you will begin tracking your sleep today as part of the course's Action. They encourage you to record the number of hours that you sleep, how long it takes you to fall asleep, the consistency of your sleep times, how often you wake up, how frequently you wake up, and the energy you have throughout the day.
Day 3
On Day 3, you learn about various myths about sleep.
On this day, you will replace your own limiting beliefs about sleep with positive affirmations. As we do every day in the course, you will update our sleep tracker.
Day 4
On Day 4, Dr. Breus discusses the "Power Down Hour". You will do three things in 20-minute intervals during this hour before going to bed. First, you will prepare for the next day by doing 20 minutes of preparation.
Next, you will take 20 minutes to take care of your personal hygiene, followed by 20 minutes to relax.
Getting into bed should allow us to fall asleep within 15-25 minutes, and Breus stresses the difference between passing out and falling asleep.
During the last hour of walking, use the 4-7-8 breathing technique and wear blue-light-blocking glasses. The exercise involves breathing in for four seconds, holding our breath for seven, and exhaling for eight seconds. 5 to 15 repetitions are recommended.
For today's task, let's set an alarm to remind ourselves when to start powering down. It is also important to notify your sleep partner of your new routine and to fill out the sleep tracker for the day.
Day 5
Here you will begin your daily routines on day 5 of this quest. Again, Dr. Breus stresses the importance of distinguishing between falling asleep and passing out.
It is alcohol that causes you to pass out and prevents you from sleeping deeply. Prior to going to bed, wait one hour after every alcoholic drink you have consumed.
Also, you should avoid caffeine by 2 pm and wait until you have been awake for about 90 minutes before consuming any (I know that's crazy but you have enough adrenaline in your system at this time to last for a while).
Day 6
Dr. Breus discusses sleep aids and how we aid ourselves in falling asleep on day six. The doctor also points out some of their advantages and disadvantages (mostly disadvantages).
Let us look at the following categories:- Taking antidepressants
- Hypnotics without benzodiazepines
- Benedodiazapene
- Medications available over the counter
Day 7
You can basically go over your sleep tracker to see if you're making progress and Dr. Breus says we should use only 1 snooze each morning and that our bedtimes should be within 30 minutes of each other over the course of a week to stay consistent.
Day 8
Another fascinating day was day eight. Here you will be discussing sleep chronotypes on this day. Chronotypes are your biological clocks that were originally made up of three sets - early bird, hummingbird, and night owl.
Bringing this even more down to lions, bears, wolves, and dolphins, Dr. Breus tweaked it since it wasn't exactly right.
In addition to sleep drive, Dr. Breus discusses how deep and how long you need to sleep. Sleep needs are genetic and fall into three categories.
Low Sleep Drive - You wake up easily and feel unrefreshed
High Sleep Drive - You sleep deeply yet feel unrefreshed afterward.
Medium Sleep Drive - You feel refreshed after a good night's sleep
We will be taking a quiz today about chronotypes. Wolf is my type. I have a later clock.
Day 9
Apparently, for Day 9, I forgot to take a screenshot, but that isn't going to diminish the significance of this day's lesson. Here's how we prepare for the day. You can reset your circadian rhythm by exposing yourself to sunlight.
There are a few things we need to do in the morning:
The task for today is to watch the personalized chronotype video tailored to each student's morning routine.
My experience taught me
- I should set two alarms. You can sleep or doze for 20 minutes after you wake up, and another 20 minutes after that. I was unwittingly doing this - I get up while my husband takes a shower for about 20 minutes and these are some of my favorite sleep times! It's always so nice to be able to snooze a little more. With kids, I can't wake up until about 730 a.m. (maybe one day, one day I'll be able to).
- When I wake up (around 8 am ideally), I should drink 12 ounces of water.
- Breakfast should be eaten at 830 - 930 - preferably protein-rich.
- From 930 to 1030, there will be outdoor movement.
- I felt that this list was very accurate because I take so long to get up in the morning, but by around 10:30 - 11:00 I should have gathered my thoughts, which is EXACTLY what I do. Also, I work out between 9 and 10 a.m. That's when I start preparing for my day's work.
- I finally get a coffee at 11 (in my own life this does not reflect what I experience, but maybe one day?).
Day 10, 11 and 12
Three different methods will be used to makeover our bedrooms during the next three days.
Our first day is spent going over the pillow and mattress with you and finding out what works best for you.
Our next day is spent discussing lighting. Dr. Breus suggests the following alternatives to blue light since it inhibits the production of melatonin:
- Blue light glasses
- Blue light bulbs
- Eye masks
- Blackout curtains
Along with our sleep tracking device, you will also be tasked with improving your bedroom according to the suggestions provided by your sleep tracker
On day 12, you will discuss the sounds and smells that you experience in your bedrooms.
Dr. Breus gives advice to people who snore or who have a sleep partner who snores (I snore, too).
- Elevating bed or pillow
- Using Saline spray
- Earplugs
- Creating a pillow wall
- Sound machine
Additionally, Dr. Breus discusses the right types of alarms and whether it is okay to have a television in the bedroom.
In order to get fresh air in, Dr. Breus recommends opening your windows once a week.
Furthermore, he discusses bedroom humidity and how it affects sleep. Your breathing may be affected, so you may need a humidifier or a dehumidifier. Last but not least, he explains the use of aromatherapy in making us feel more restful.
Day 13
Sleep debt, or the accumulated lack of sleep you feel over time, is discussed on Day 13.
Insomnia is characterized by the following symptoms
- Sleepiness during the day
- Irritation
- Thinking slowly
- An inability to react quickly
- Weight gain is possible
Sleep-deprived people can fall asleep almost anywhere or within 5-10 minutes.
It can help to get some extra sleep. Try taking a nap or sleeping in. It is best to take a nap between 1-3 pm, but not more than 25 minutes.
Dr. Breus suggests a nap-a-latte as a good way to take a nap. We're drinking coffee and taking a nap while we're doing it. By the time the coffee takes effect, you should have woken up from your power nap and should be feeling the full effects of caffeine. What a great idea!
Day 14
Dr. Breus will be available for a Q+A session as part of this review day
Day 15
Dr. Breus discusses the Pro's and Con's of coffee on day 15
Pros- Caffeine improves your strength and endurance
- Increasing alertness with caffeine
- Cognitive improvement
- A greater ability to react
- Anxiety can be increased by caffeine
- It is possible to experience stomach upset when consuming caffeine
- Sleep disturbances can be caused by caffeine
Your caffeine tolerance, sensitivity, and metabolism will determine how caffeine affects you.
The ideal amount of coffee is 2 to 3 cups per day. More than that and you run the risk of getting too much caffeine.
This ingredient acts as a stimulant, so you should be on the lookout for it.
Caffeine fading is the process of slowly reducing caffeine intake each day to minimize withdrawal symptoms.
The symptoms of caffeine withdrawal are:
The goal for today is to assess our caffeine intake and determine whether it would be beneficial to fade our caffeine intake.
Day 16
As we continue our journey, Dr. Breus discusses Sleep Foods. His main focus is sugar and sleep. In addition to stimulating the appetite and increasing inflammation, sugar is also associated with sleeplessness, so it is best to avoid around bedtime.
The Best Foods for Sleep
- Protein
- Fibrous Carbs
- Fats (Dr. Breus dedicates a special section of his book to keto diets for help with sleeping)
- Vitamin B - 1, 9 and 12
- Magnesium (if you have read my blog for any length of time then you know I have been praising magnesium for years)
- Zinc
Dr. Breus also discusses Tryptophan (yes, that's the stuff in turkey). Seratonin and melatonin are both produced by this chemical.
Then he will talk about dinner time. It is ideal to eat three to four hours before bedtime and if you choose to snack at night, keep it between 250 and 300 calories.
Snacks that are good for you include apples with peanut butter, crackers with cheese, bananas with peanut butter, and oatmeal with bananas and milk.
The goal for today is to find a sleep-friendly snack
Day 17
Dr. Breus discusses Weightloss and Sleep on the final day I share with you guys (go sign up if you like it that much - there are 11 more days to go).
When we don't get enough sleep, cortisol levels rise as well as our appetite, while our metabolism slows down. Gherlin increases our hunger, while Leptin inhibits the feeling of fullness. The result is an increase in fat storage.
Today, we will document the correlation between our sleep and hunger levels.
Michael explores how restorative sleep is proven to dramatically enhance your health, weight, well-being, and even your most important relationships in this Mindvalley Quest.
It's unique in the world of sleep courses because it's tailored to your biology compared to anything else out there. You will learn the latest sleep science in this 28-day quest led by Michael, who will determine your chronotype based on the latest sleep science.
You will never want to wake up in the morning with an alarm clock. Your sleep plan will work for the rest of your life. No matter how early you get up or how little sleep you get, you start to enjoy the best sleep of your life.
Benefits of The Mastery Of Sleep
- Less Impulsive: When you evaluate situations objectively, you can make more informed decisions than when you are impulsive.
- Fall Asleep Faster: Within a few minutes, you'll find that both your mind and body automatically fall asleep. Each morning you'll feel energized.
- Weight Management: As you gain weight, you become more susceptible to hunger and bad eating habits, which allows you to maintain or decrease your weight without having to exert excessive effort.
- Sharpened Focus: Focusing on what is necessary will help keep you from being distracted. This will allow you to accomplish more in less time.
- Reliable Memory: Your brain becomes more capable of storing, capturing, and recovering information, and you become less prone to forgetfulness.
The program can be purchased in two ways when checking out.
The following information will help you choose the best value.
Purchase Option- 1Mastery of Sleep is available as a standalone product.
The program and its bonuses are yours for life.
Purchase Option- 2You'll also have to option to join the Mindvalley Membership program if you're enrolled in the Mastery of Sleep course.
You have access to all programs offered as part of the membership, not just the Mastery of Sleep program.
It is important to note that you will be able to access Mastery of Sleep for just one year if you do not renew your membership annually.
A money-back guarantee is included with Mastery of Sleep.
During the first half of the program, you can try it risk-free.
With Mindvalley's one-click refund, you can get your money back.
Pros & Cons Of Mindvalley Course
Pros
- You can reduce stress and anxiety with The Mastery Of Sleep.
- Mental clarity is improved.
- Your energy level will improve.
- Our award-winning team of customer service representatives is ready to assist you.
- You will lose more weight.
- For the first 10 days, you can get a 100% refund.
Cons
- Only online access will be available.
- In order to get the desired result, you must follow the quest correctly.
Conclusion- The Mastery of Sleep Review 2022
Due to the fact that the program reprograms your mind, body, and emotions, there are no side effects. In contrast to sleeping pills and other medications, The Mastery of Sleep provides a permanent solution to any sleep disorder.
You can still recover even if you suffer from chronic sleep deprivation. This program is absolutely guaranteed to help you overcome any sleep deficiency.
It only takes a few minutes a day. It helps you control your thoughts, emotions, and feelings. User satisfaction is also guaranteed with the Mastery Of Sleep. This is a great opportunity not to be missed. Don't miss it!
