✔ Log 7 hours of 5 phase nutritious sleep, nightly,

✔ Know you now have the ability to return to deep sleep if woken,

✔ Practice ideal sleep preparation - (see below),

✔ Prioritise good sleep repeated practice,

✔ Expect good sleep,

✔ Wake recharged,

Practice the 6 listed Sleeping Habits.

1. Bed at the same time for seven days straight - allocate 7 hours of sleep per night,

2. Wash ALL linen, before Day 1 - sun dryed if possible - and if practical, expose your mattress to sunlight,

3. Block, turn-off, all bedroom blue/red light - blackout room as practically possible,

4. Read trivial paperback before sleep, while in bed (up to 30 minutes),

5a. Start sleep preparing for the need for more linen in three hours - eg, keep a blanket at feet,

5b. Cool room to ideally10-13', preferring additional linen when required,

6a. 30 mins before bed; consume a Camomile, Peppermint or Lemon Tea.

6b. Avoid red or white meat for dinner if you slept poorly the previous night/ and avoid beer (actually, alcohol).

I also recommend #7 - Download the 'free' App PZIZZ; a) use the Nap file during the day (a super recharging 17 minutes, only),  and or, 2) Sleep file (knocking you out & keeping you out throughout the night).

NOTE - typically, bedding with loaded emotional stress, 3> alcohol drinks (particularly, beer), a heavy red meat later dinner, and a hard evening exercise session will lead to poor sleep.