THE SCIENCE OF

BETTER SLEEP

YOUR MASTERCLASS WORKBOOK

WITH MICHAEL BREUS

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 WELCOME TO YOUR MASTERCLASS WORKBOOK
5 Tips to Get the Most Out of This Masterclass


1. Print this workbook before the Masterclass so you can take notes as you listen.
You can also download and type directly in the workbook to save paper. 


2. Review the contents of this workbook before the Masterclass so you know
what to expect, and you can best set aside private time before, during, and after
the Masterclass to complete the activities.



3. You can pause the Masterclass video to take notes or fill in the blanks by
clicking on the video screen.



4. Think of how you can quickly implement the secrets revealed in this session
to increase the quality your life. 


5. During the Masterclass, use the dedicated space on the right column to write
down ALL interesting new ideas and inspirations you get while listening - that
way you won’t lose the most relevant information to you.

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 WHAT TO EXPECT
Table of Contents

1. PRE-MASTERCLASS EXERCISE …………………………………………..………… 4


• Set your intentions before the Masterclass.

2. SELF-ASSESSMENT QUIZ ……………………………………………………..……….5

• Assess your current sleep habits and energy levels with this self-assessment.

3. THE SCIENCE OF BETTER SLEEP……………………….………………………….….6-7

• Section 1: The Big Lies

• Section 2: The Science of Sleep
• Section 3: The Power of Naps
• Section 4: The 5-Step Action Plan

4. TEST YOUR KNOWLEDGE ………………………………………………………….…8


• Solidify your learning after the Masterclass by completing a quiz.

5. REFLECTION …………………………………………………….…………………..………9


• The right question can spur your unconscious mind to feed you the right
answers.

6. TESTIMONIALS & STUDENT STORIES ………………….……….…….………..10


• Read what other people are saying about Michael Breus.


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 1. PRE-MASTERCLASS EXERCISE
Start with Intention


Write down and set your positive intentions here. What are your intentions for
joining this Masterclass? What do you hope to leave with?

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 2. SELF-ASSESSMENT QUIZ
Assess your current sleep habits and energy levels with this self-assessment. How
true are these statements to you?

Rate yourself on these statements on a scale from 1 to 10.

Rate 1-10
(1 - least true; 10 - most true)
1. I feel that my cognitive performance is at its peak.
2. I know exactly how many hours of sleep my body needs.
3. I wake up feeling fresh and rejuvenated.
4. I know exactly what happens to my body when I am sleep
deprived.
5. I am fully satisfied with my current sleep habits.
6. I have a healthy relationship with coffee.
7. My energy levels throughout the day are consistent.

Use this space for additional notes.

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 Notes

3. THE SCIENCE OF BETTER SLEEP

Follow along the Masterclass and fill in the blanks. You can pause
the video to write down your answers or take notes on the right.
Click on the video to pause and unpause. But pay attention, because you
cannot rewind!
Notes
1. The Big Lies

Lie #1 : I am too ________ to sleep.

Fact : Sleep is when we heal ________, __________ , _________.

______ min. less sleep = ______% less brain power the following day.

Lie #2 : People who sleep more are _______ .

Fact : People who sleep more are ________. Top performers

prioritize their sleep.

Lie #3 : I need _______ hours of sleep.

Fact : Everyone has an individual sleep schedule based on their

____________ . 


____________ = less sleep needed. 


Lie #4 : _____________ is normal.

Fact : Night-waking isn’t ___________.

Lie #5 : One needs an ___________________.

Fact : Go to sleep at the ____________ + wake up at the ____________

= no alarm clock.




2. The Science of Sleep 


When you are sleep deprived, your ___________ time slows down 

by almost 33%.

You can’t ___________ at your best when you are sleep deprived.



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Internal sleep “thieves” examples are ____________ and _________.
External sleep “thieves” example is bed _______________ .

Alcohol affects _________ sleep stages. It has ________ hours of half life
in your body.

3. The Power of Naps

If you ever feel worse after a nap, you nap too ___________.

One of the best nap techniques is called _____________ .

1. Take a cup of ___________ drip coffee.

2. Put some ice cubes to cool it down.
3. Immediately close your eyes for ______ min. power nap.
4. As a result, you have energy for 4 hours.

Morning naps can make you more _________ .

Get _______ min. of sunlight to reduce ___________ .

4. The 5-Step Action Plan

1. Stick to a __________ sleep schedule. ______ time is

the most important.
2. Stop caffeine by ________.
3. Stop alcohol _______ hours before bed time.
4. Stop exercising ______ hours before bed time.
5. Get ______ min. of sunlight in the morning.


Use the space below for any additional notes:

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 4. TEST YOUR KNOWLEDGE
Complete this quiz after the Masterclass to solidify your learning.



1. What are the biggest misconceptions about sleep?





2. What are some ways sleep deprivation effects your body?




3. What are some powerful ways to fight sleepiness during the day?









4. What are the 5 key steps for a better night’s sleep?





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 5. REFLECTION
The right questions can spur your unconscious mind to feed you the right
answers. So ask yourself… (Use an extra piece of paper if you need to).

1. How often do you skip sleep because you are too busy?









2. What would your life look like if you had 30% more brain power? What would
your life look like if you were healthier? What would your life look like if you
had more time?








3. How can you contribute more to your family, relationships, yourself, and
community if you started having healthy and quality sleep?









THANK YOU for joining today’s Masterclass! 





To take your personal growth to the next level, visit

https://go.mindvalley.com/sleep-workbook for more
info on Mindvalley’s The Mastery of Sleep Program. 



Enroll now and take advantage of the limited offer.

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 6. TESTIMONIALS & STUDENT STORIES

“He is not just sleep doctor, he is MY sleep doctor”

“Dr. Michael Breus is not just The Sleep Doctor, he is MY

sleep doctor. I trust him with my patients, my viewers and
my readers. He has appeared on my show 39 times. He has
spoken for me to help raise money for my charities and has
educated millions of people. He is fun, informative, and
engaging.”

~Dr. Mehmet Oz
Heart Surgeon, TV Host, Bestselling Author, The Dr. Oz Show

“I haven’t come across this way of thinking”

“I haven’t come across this way of thinking, it is much more

accurate than early bird/night owl. It takes into account a lot
of good stuff, and I think this [...] is actually worth your time.”

~ Dave Asprey
Author of The Bulletproof Diet

“This is a new horizon in our understanding of human behavior”

“The Power of When prepares you to take full advantage

of our adaptation to the rhythms of nature. [...] your
decision-making ability will forever be improved. This is a
new horizon in our understanding of human behavior,
and Michael Breus masterfully presents the science as a
recipe for self-improvement.”



~David Perlmutter, MD
Author of Grain Brain and Brain Maker

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