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Sleep - basic

Join this program and start building the skill of sleeping. Learn the basics, have insightful conversations, and use evidence-based daily habits to reinforce the fundamental sub-skills necessary for mastery.
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  • Includes 1 webinar, and extra resources
  • Includes daily practice: 6 habits + 6 conversations
  • Total time investment = 7 hours, 6-12 weeks
Soft skills are everything

Why you should follow this program

The secret to living a longer, healthier life may be as simple as sleeping more. Your body gets one chance to recover and regenerate overnight. Unfortunately, a lack of good sleep is extremely common. So common that the World Health Organization has declared it a global health epidemic.

Matthew Walker, the director of UC Berkeley’s Center for Human Sleep Science, has investigated in-depth how neglecting sleep undercuts our creativity, problem-solving, decision-making, learning, memory, heart health, brain health, emotional well-being, immune system, and even our life spans. In his words, “the decimation of sleep throughout industrialized nations is having a catastrophic impact.”

Look, we know getting the sleep you deserve isn’t as simple as taking a pill and saying goodnight. Bedtime can be challenging, even if you're ready to fall asleep. But there is good news; there are science-backed protocols for getting good sleep, and the best practices aren't all as ambitious as 'make sure you get your eight hours of sleep.' Habit by habit, step by step, we'll help you build a protocol that gives you the sleep that you and your body deserve.

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Master the skill of sleep -basic

Build the skill, by mastering the sub-skills first.
After the kick-start webinar, you will practice building tiny habits (so small you will have no reason not to do it) in the workflow or in your personal life. You will build this skill habit-by-habit, conversation-by-conversation, focusing on 6 sub-skills.

Sub-skill 1

Week 1 - 2 

Adjust your timing

Understand the importance of your "internal clock" or circadian rhythm and begin making small adjustments that will prime you for a good night's sleep.
#Sleep #CircadianRhythm #SocialJetlag #EmilyManoogian 

Sub-skill 2

Week 3  - 4  

Create a healthy sleep environment

Create the ideal conditions in your bedroom to help you sleep soundly for a good 8 hours every night.
#Dr.MatthewWalker #Temperature #Sound #Humidity 

Sub-skill 3

Week 5 - 6 

Breath Coherently

Use a simple breathing protocol to help calm your nervous system and wind down for deeper rest.
#Dr.MatthewWalker #parasympatheticnervoussystem #4-6breathing #Dr.ArthurSpielman 

Sub-skill 4

Week 7 - 8 

Get your morning sunlight

Start building a morning routine that helps you regulate your circadian clock and primes you for a good night's sleep.
#MatthewWalker #cirdianrythm #remsleep

Sub-skill 5

Week 9 - 10

Dim the lights

Establish a simple and effective routine that creates the optimal conditions needed for your brain and body to sleep soundly.
#Dr.MatthewWalker #remsleep #ArtificialLighting #Dr.JoshuaGooley #Dr.SatchidanandaPanda #LightExposure

Sub-skill 6

Week 11 - 12

Moderate caffeine and alcohol

Understand the effects of both caffeine and alcohol so that you can moderate your consumption strategically.
#MatthewWalker #remsleep #NervousSystem #AlchoholIntake #CaffeineandSleep

Meet your trainer

At the kickstart of your 6-12 week skills development program, you will follow a webinar delivered by Nils Maes, co-founder of SkillsGym Health. Here are a few things you might like to know about him:

Nils' background

Nils is a versatile individual who began his journey as a professional athlete, excelling as a ballet dancer at the London and Paris Opera houses before honing his skills in martial arts during a two-year stint at a Sports University in China. Transitioning from athleticism, he ventured into entrepreneurship, owning a gym for two years before leveraging his expertise to spearhead the well-being programs for SkillsGym Health at SkillsGym two years ago.

Personal life

Nils embodies the principles of our SkillsGym Health programs in his daily life. His routine includes tailored workouts, breathwork, and cold exposure, leveraging his expertise as a certified Wim Hof instructor. Additionally, he prioritizes quality time with his partner Sarah and his son. To maintain his sanity, Nils seeks solace in nature in his beloved 4x4, preferably exploring the wilderness in Alaska.

20+ years of impact

SkillsGym Health uses the same habit-focused method that has become synonymous with SkillsGym's approach. This method has assisted numerous world-class organizations such as Samsung, Deloitte, and Ikea, along with thousands of managers and their teams, in enhancing their soft skills. Now, SkillsGym extends its expertise by offering programs designed to expedite the mastery of 50 essential leadership, team, and well-being skills.

Fun fact

Fun fact about Nils: Despite his reputation as a disciplined athlete committed to his daily routine, he also embraces the 70% rule for building a healthy lifestyle. Nils believes in sticking to good habits 70% of the time while indulging in less healthy choices for the remaining 30%, adding balance and flexibility to his approach. We'll leave it up to him to share more about that 30% in his programs!

Ready to go?

Start your skills development program now by clicking the button below.