Transform Your Sleep - Evening Talk

In this engaging 60-minute talk, Rose will give you science-informed tools you can apply immediately to help improve your sleep hygiene.

Do you wake feeling unrefreshed - even after 7–8 hours in bed? Experience broken sleep and ruminating thoughts? Snore (or sleep next to someone who does)?

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

In this engaging and accessible 60-minute talk, Rose will shed light on why so many adults struggle to get high-quality sleep - and, more importantly give you tools to improve it.

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
• 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 science behind mouth taping
• 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. Just practical, science-informed tools you can apply immediately.

There will be time for questions at the end.

I hope to see you there!