Do you....

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Snore or sleep next to someone who does?

Do you wake feeling unrefreshed, even after 7 to 8 hours in bed?

Experience broken sleep and ruminating thoughts?

Suffer from sleep apnea?

Wake with a dry mouth or a stuffy nose?

Notice asthma symptoms flaring between 3am and 6am?

Feel like your sleep just isn’t what it used to be?

 

You’re not alone, in fact 30-40% of adults suffer from insomnia or broken sleep. Some good news - there's so much we can do about it.

 

Sleep isn’t simply about how long you’re in bed. It’s about sleep onset, sleep architecture, sleep efficiency and sleep drive - and when these are disrupted, your body cannot properly restore itself.

 

In this engaging talk, Rose will shed light on why so many adults struggle to get high-quality sleep - and, more importantly, what you can practically do to improve it.

 

"I just had two of the best night's sleep that I've had in years."

 

During the evening we’ll explore:

• What good sleep hygiene actually means (and what it doesn’t)

• How the timing of your evening meal affects your sleep

• Identifying your personal caffeine cut-off point

• Sleeping positions, pillow type and pillow height

• When to take an evening bath or shower, and why water temperature matters

• The positive impact of cold exposure, including cold water immersion

• How breathing patterns influence your nervous system at daytime and spill over into nighttime

• Snoring, sleep apnea, mouth breathing and the application of mouth tape as a solution

• Why you may be waking unrefreshed - and how to change that

 

You’ll also learn and practice a simple, powerful technique — 4–6 breathing — to help you reach the optimal six breaths per minute that supports deep rest and recovery. No fads. No gimmicks. This is the simple biological switch to trick your brain into calm. Six breaths per minute changes brain activity, slows down those busy thoughts and leads you nicely into rest.

 

Just practical, science-informed tools you can apply immediately.

There will be time for questions at the end.​

 

TRANSFORM YOUR SLEEP takes place every 2-3 months in a different Cotswolds town. We've visited Nailsworth and Stroud, with Tetbury and Minchinhampton coming up this Autumn. Would you like to see this talk hosted in your town?

 

Rose can deliver this illuminating talk to businesses, sports clubs and private groups on request. 

 

Would you like to hear about the upcoming dates? Register your interest here. 

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What previous attendees say:

"That was excellent Rose. I went straight to bed when I got home, that breathing was lovely."

 

"Your presentation last night was so valuable and enjoyable. Thanks so much."

 

"That talk was first class, and so helpful - thanks."

 

"I just had two of the best night's sleep that I've had in years."