Sleep Mastery: Transform Your Sleep In 5 Days - by Hania Banc

COURSE

Sleep Mastery: Transform Your Sleep In 5 Days

With Hania Banc

In "Sleep Mastery: Transform Your Sleep in 5 Days", you will learn practical strategies to improve your sleep quality through a combination of mindfulness practices, lifestyle adjustments, and relaxation techniques. By the end of the course, you can expect to have a better understanding of how nutrition, daily habits, and stress management impact your rest. Each lesson will equip you with actionable steps to create a more restful routine, leaving you with the tools to experience deeper, more rejuvenating sleep.

GroundedRelaxStressSecular MindfulnessHappinessHealth & HappinessStress & AnxietySecular

Meet your Teacher

Hania Banc
Boston

Hania is a mindfulness coach and yoga teacher with a deep passion for helping others achieve better sleep and relaxation. She blends her expertise in yoga, mindfulness, and holistic health to offer effective, practical tools for improving sleep quality and reducing stress. With a warm and accessible teaching style, Hania has become a trusted guide for those looking to experience deeper rest and live a more balanced, peaceful life.

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5 Days

91 students

4.5 stars

16 min / day

Grounded

English

Lesson 1

Foundations Of Restful Sleep

In this session, you'll explore the core principles of achieving quality sleep. The lesson begins with an introduction to the importance of sleep for physical, mental, and emotional well-being. You'll gain an understanding of the sleep cycle, learning how each stage plays a role in your body’s recovery. We'll also identify common disruptors that can negatively impact your sleep and offer practical tips for creating a sleep-friendly environment. The session concludes with a guided deep breathing exercise designed to help you wind down and prepare for a restful night.

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Lesson 2

Establishing A Calming Pre-Sleep Routine

This lesson highlights the importance of a bedtime routine in signaling to your body that it's time to wind down. You'll receive step-by-step guidance on crafting a personalized 30-minute pre-sleep ritual, incorporating gentle movements like stretches or yoga poses to release tension. The lesson also emphasizes the benefits of a digital detox and reducing screen time before bed. Finally, you'll be guided through a progressive muscle relaxation exercise designed to help you ease into sleep more smoothly.

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Lesson 3

Managing Stress And Calming The Mind

Lesson 3, Managing Stress and Calming the Mind, focuses on how stress and anxiety can disrupt sleep quality. You’ll learn practical techniques like journaling and gratitude practices to help clear your mind before bed, along with the 4-7-8 breathing technique to activate your body’s relaxation response. The lesson also introduces aromatherapy and calming scents to enhance relaxation, and concludes with a guided meditation to calm the mind and release tension, promoting a more restful sleep.

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Lesson 4

Nutrition And Lifestyle For Better Sleep

In this lesson, we focus on the connection between nutrition, lifestyle, and sleep quality. You'll discover which foods support restful sleep and which ones, like caffeine and alcohol, can disrupt it. We’ll explore daily habits such as morning sunlight exposure and regular physical activity to help regulate your sleep-wake cycle. Additionally, you’ll learn mindful eating practices, including light snacks that promote relaxation before bed. To wrap up, the lesson includes a calming guided visualization designed to help you unwind and prepare for deep, restorative sleep.

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Lesson 5

Long-Term Strategies For Consistent Quality Sleep

This lesson focuses on maintaining your progress by developing sustainable sleep habits for long-term success. You’ll learn how to create a consistent sleep schedule, manage nighttime restlessness, and adopt practical strategies that improve sleep quality over time. We’ll also explore how to use technology mindfully to support your sleep journey. The lesson concludes with a calming full-body scan meditation to help you relax and integrate what you've learned.

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