The

Mastery of Sleep
Preparation Guide
With Michael Breus
 Table of Contents

GETTING STARTED 4
How to Use Your Companion Workbooks 4
Who Is This Program For? 4
The Results That You Can Expect 4
HOW TO SUCCEED WITH THIS QUEST 6
4 Tips to Get the Most Out of This Quest 6
Top 3 Hurdles 7
What Happens If I Miss A Day? 8
HARNESSING YOUR WHY 9
Set Your Intentions 10
PREPARING FOR THE JOURNEY AHEAD 12
Here’s the Map of Your Quest Ahead 12
PRE-ASSESSMENT QUIZ 13
SLEEP DISORDER VS. DISORDERED SLEEP 14
What is a Sleep Disorder and Disordered Sleep? 14
What if I have a Sleep Disorder? 14

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 GETTING STARTED
How to Use Your Companion Workbooks

Use this preparation guide to follow along the Warm Up videos. Inside you will
find more information on how to succeed with the The Mastery of Sleep quest
as well as all the tips on how to succeed with this program.
Each week, on the first day of the week (day 1, 8, 15, 22) you will find a
designated workbook for that week. All workbooks are designed to use
alongside your daily lesson videos. You will find brief summaries, space for
notes, daily exercise instructions, and extra supporting materials in your
workbooks.

Who Is This Program For?

The Mastery of Sleep quest is for everyone who wants to feel more in control of
their days and their lives. It is designed for people who have problems falling
asleep or staying asleep, experience night time awakenings, wake up feeling
unrefreshed, or have quality sleep problems. The quest is designed to help
students get control of their sleep habits so that they have more energy, feel in
control of their day, lose weight and have an overall better life satisfaction, and
lead more productive lives. 

The Results That You Can Expect

By the end of the quest you will:

• have much more consistent sleep;

• have a personalized sleeping routine (will know when to go to bed, when
to wake up, how much sleep you need)  based on your chronotype;
• have a personalized morning and evening routine; 

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• have a full understanding of how sleep works (science of sleep), why
sleep is important and what is its impact on your mental, spiritual and
physical wellbeing;
• be able to recognize when you are having a good or bad night’s sleep and
how to fix it; 
• form new daily micro habits that influence sleep (i.e. exercise and certain
nutrition that affects your sleep);
• understand correct supplementation, for basic sleep quality;
• be able to teach others how to sleep better;


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 HOW TO SUCCEED WITH THIS
QUEST

4 Tips to Get the Most Out of This Quest

1. Don’t aim for perfection. Michael does not want you to spend hours on
the tasks to make them perfect. Take 5-10 minutes on days with videos
and 15 minutes on reflection days to complete the tasks. Journaling
means writing down your thoughts and the first thing that comes to
mind. Go easy on yourself. You can always come back and take more
time on a particular task after you complete the quest. Done is better
than perfect. Really.


2. Stay with the group. Even if you miss a task, continue the journey with
all the others who joined the Tribe. You can schedule a time on the
weekend to catch up on the tasks you missed.


3. Set a clear time. Decide on a timeframe for watching the videos and
working on your tasks. Set a reminder in your phone or elsewhere. You
can also add a routine such as lighting a candle or making yourself a tea,
as a reminder to do your daily quest.


4. Team up. Community is one of the biggest benefits of participating in a

Mindvalley Quest. Share you questions, inspirations, results and
thoughts, and find support in the Tribe. You can also find yourself an
accountability partner, who will team up with you for the length of the
quest. An accountability partner will help hold you accountable to do
your best. They will also help you motivate stay motivated.

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Top 3 Hurdles 


1. Not enough time

Schedule when you will set aside 10 minutes in the day to dedicate to learning
and completing your daily actions. Also, we all have the days when “life gets in
the way”. So know what is your minimal effective dose on those days to stay on
track with the program. What little actions can you still do and feel successful?
Our recommendation is, on the days when you can only do one thing,
continue tracking your sleep. This is essential to seeing a real change at the
end of the program. Then schedule some time during the weekend (Sunday is
an implementation day) to catch up with all the other videos and tasks you’ve
missed.

2. Low motivation 



Remember why you started this quest in the first place, apply what you have
learned immediately, and know that practice and celebrating the little victories
are key to keeping up momentum. When in doubt, revisit your intentions and
the commitment you made on Day 1.

3. Resistance


Resistance is normal and expected. There will be challenges. Michael
encourages you to remember that you’re not learning anything new, you’re
remembering what you already knew - how to sleep well. Treat it as a 4 weeks
experiment, after which you can come back to your old habits if you’d like. 




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What Happens If I Miss A Day?




We understand life happens, and you might miss a day or two. Don’t let that
detract you and continue where you left off. 



You also have the opportunity to continue with the next cohort of students or
cycle back and complete tasks later on in the quest. The importance is showing
up and finishing. 


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 HARNESSING YOUR WHY
When you are clear on what you want, you can live your life on purpose and
with purpose.


Deep change comes through tiny habits repeated over time. To create
motivation in changing, begin with the end in mind. It starts with intention.


Why did you start?


I made the decision to purchase and start this Quest, because:

___________________________________________________________

___________________________________________________________


What values are associated with this decision?

___________________________________________________________


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Set Your Intentions

It is important to start with knowing what you wish to get out of the experience. 



Intentions help to create more clarity, especially when the seed is planted right
before you start. 


Identity based intention setting

Who do you want to be by the end of this Quest? Ask and immerse yourself in
the visualization of your desired identity.


Write down your intention as simply and clearly as possible, in present time,
and as a statement of the positive.

Examples:

I AM: a great sleeper

I AM: a person who prioritized my sleep

I AM: ______________________________________

I AM: ______________________________________

I AM: ______________________________________



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Write down your intentions for starting The Mastery of Sleep quest. What do
you hope to leave with by the end of this quest? 


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 PREPARING FOR THE JOURNEY
AHEAD

Here’s the Map of Your Quest Ahead

Below is the map of your four weeks journey towards becoming a Sleep
Champion. You will have 


• Knowledge based days days in which you will be learning more about sleep.
• Habit building days where new habits for better sleep will be introduced.
• Adaptive learning days where the content will be personalized for you.
• Implementation/ Review days - Every Sunday is a review day where we will be
reviewing your Sleep Tracker and you will have time to catch up on any tasks
you missed.

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 PRE-ASSESSMENT QUIZ
Before you start your Quest, let’s first gauge where you are at in terms of
your sleep. This pre-assessment is helpful for two reasons:

1. It will help clarify what areas you should focus on in the Quest.

2. It will help set a reference point for yourself, so you can later evaluate
which areas you’ve developed as a result of participating in this Quest.




After the Quest is over, rate yourself again to see how much you have grown
and in which specific areas. Then, calculate the difference of your pre and post
assessments in the “Growth Points” column of the table. 



Share your wins with the Tribe.


Rate how true these statements are to you on a
scale from 1 to 10. 
 Post- Growth
Pre-rating
rating Points
(1 - least true; 10 - most true)
1. I am having a quality sleep most of the nights.
2.I know exactly how many hours of sleep my body
needs.
3. I know what to eat and what not to eat to sleep
well.
4. I have an evening routine that helps me sleep
well.
5. I have a morning routine that helps me sleep well.
6. My bedroom is fully optimized for a good night’s
rest.
7. I am happy with my nutrition choices, diet and
weight.
8. I have relaxation techniques that help me sleep
well.
9. I have a healthy relationship with coffee.
10. I know how to fight jet lag and get quality sleep
while traveling.

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SLEEP DISORDER VS. DISORDERED
SLEEP

Did you know that sleep disorder and disordered sleep are two different things?

This Quest focuses on disordered sleep and help improve irregular sleep
patterns, feel more energy throughout the day and as a result enhance the
quality of your life.

If you have a sleep disorder, this quest will not treat your symptoms as that
requires help from the specialist. However, you can still benefit from this
program by applying the habits and principles that you will be learning
throughout this program to your daily routine.

What is a Sleep Disorder and Disordered Sleep?

Sleep disorders are deviations from typical sleep patterns that affect both sleep
quality and sleep quantity. The most common sleep disorders are Insomnia,
Sleep Apnea, Narcolepsy, Restless Leg Syndrome.

Disordered sleep is a struggle to have quality sleep and waking up feeling

unrefreshed.

What if I have a Sleep Disorder?

Check the symptoms of the sleep disorders below. The presence of any of these
symptoms consistently for several weeks or months is reason to seek out
medical consultation and treatment with a sleep-knowledgeable physician or
sleep specialist.

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If you live in The United States, find the nearest Sleep Center at
www.sleepcenters.org .

If you live outside of The United States, contact your National Sleep Foundation
for more information.

Narcolepsy

When I feel emotions like anger, or surprise my muscles are effected (I have
to lean on something, a part of my body goes numb, I have to put down a
glass or cup).
I often feel an excessive daytime sleepiness no matter how much sleep I get.
Many times I feel like a zombie (in a daze).
I have fallen asleep in social situations (movies, parties, etc).
I feel like I begin dreams right after I fall asleep or nap.
When I nap I feel much better.
Occasionally I wake up feeling paralyzed for a few seconds.

Sleep Apnea

I have been told that I snore.

I snore so loudly that I wake myself up.
I have woken up gasping or choking before.
Someone told me they thought I stopped breathing in my sleep.
I have high blood pressure.
I have a neck circumference more than 18 inches.
I have been told that I am grumpy and irritable.
I have fallen asleep while driving.
Occasionally I have an irregular heart beat at night (heart pounding).
Occasionally I get headaches in the morning.

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 I have lost my sex drive.
I am overweight.
I wake up with a dry mouth.
I struggle to remain alert.

Restless legs syndrome

People have told me that parts of my body jerk when I am sleeping.

I kick at night.
I get a creepy crawling sensation in either my arms or legs when trying to fall
asleep at night.
Occasionally I get leg cramps or pain in the evenings.
Sometimes I cannot keep my legs still at night, I just need to move them.
Even though I sleep enough, I am still exhausted.

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