When you are deciding what programme to choose to help you with your sleep, you obviously want to know that your investment of time and money is going to be worthwhile and that Dr Caroline is the right person to help you on this journey of yours.

That is why we share this framework of this Sleep Kit with you so that you can be sure that this is for you.
We have divided The Sleep Kit into four main steps on your journey to good sleep.


We encourage you to take one month to go through The Sleep Kit and one week for each step.

For most of the steps I ask you to listen to a podcast every day, however Step 3 has 12 podcasts so it is your choice whether you decide to listen to these in one week or take a little longer.

It is important to listen to a podcast every day and to make this a habit.  This is not a programme to dip in and out of for it works best by going through the four steps.  You might find that you want to go back to a step at a later date, as sometimes it is only when sitting with a question that you really understand what you have been doing and it can be helpful to then re-listen to the podcasts from a certain step.

It is for this reason that we give you access to the kit for a full three months, and longer if needed.   We also encourage you to download the podcasts, relaxations and sleep confidence exercises so that you can refer to them even years later.



Throughout your journey through The Sleep Kit we

encourage you to listen to the guided relaxations,woman-with-headphones

the sleep-confidence exercises and to Storytime

and also to make the most of the support forum.


Here is a taster of a sleep-confidence exercise.




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Exploring and acknowledging what has been going on for you



Step 1  is the introduction to your one month journey to good sleep.  In this step, I challenge you to look deeper within yourself and to get clarity on how you have been approaching sleep and what you now do differently.  There are five podcasts, one for each day of the week Monday to Friday. These podcasts last from 4 to 11 minutes.

I encourage you take one a day at a time so that you have time to digest the content and mull it over and integrate it into your own life experience.


There are six podcasts for you to listen to in Step 1. I encourage you to listen to one per day. Here is the first part of Day 1 to give you a sense of the work.



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  Getting to grips with how to sleep well and growing your confidence



In Step 2 we explore the basic foundation of good sleep and what people do who sleep well.

In this step,  I introduce you to the sleep-confidence exercises and encourage you to practice these.

There are seven daily podcasts this week, all from 5 to 10 minutes in length.

We also provide these in written form.  Some people like to read the posts first and then listen to them others enjoy listening to the podcasts while they are out walking or going about their day.




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  You discover unique pieces of your sleeping puzzle



depositphotos_45660469-Jigsaw-Puzzle-PiecesIn Step 3 I cover all the aspects of good sleep.  I encourage you to listen to all of the 12 podcasts to determine what is relevant for you.

By the end of this step you will have a basic knowledge of what makes up good sleep and what you need to do in order to sleep well.

There are 12 podcasts in this step, plus one optional extra.  Some people prefer to take more than a week on this step so that they can continue to listen to just one podcast per day.  Other people like to listen to them all within the week.  Of course some will not be relevant to everyone.

There are 12 podcasts in Step 3. These podcasts are a full overview of what happens when we sleep.  It can really help to understand what goes at the level of our body and also our mind when we do sleep.  As in this short clip of podcast 1 just by understanding that we all wake up every night because our sleep happens in chunks or cycles has helped so many people feel reassured.  Once these people discovered that waking in the night is normal they were able to focus on what they needed to do in order to go back to sleep again.



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  Bringing it all together and practicing your new skill of good sleep




This step is about bringing it all together and practising your new skill of good sleep.


There are four days in this Step, to guide and encourage you to bring all you have discovered together and to practice your new skill.

The more you practice and allow yourself to re-frame going to bed as yet another opportunity to put into practice your new skill you will improve.

For some people they improve in leaps and bounds and for others it is a much for gradual process.




Remember the tortoise and the hare – both get to the finishing line.


We encourage you in this step to listen to a guided relaxation process daily if this is helpful for you; to practice the sleep confidence exercises; to listen to Storytime and to put into practice what it is that you need to do so that you can sleep well.


Remember I am here to guide you through this Sleep Kit and to support you. 

For now,  The Sleep Kit is not available to buy as an online course, instead I use it as a tool to give people when they do one-on-one work with me.   To find out more about working with me in Nelson or on Skype, please email me at:  support@thesleepkit.com




So let yourself be supported in this your journey to good sleep
and let sleep problems be a thing of the past.