The ultimate heiter giveaway for 2025

Start the new year on a heiter note and win one of three packages including the prizes below.

4 meditation sessions

Get access to an online series of four sessions of a meditation series run by occupational therapist Josephine Dolan-Dufourd. Sessions to take place in January 2025.

Inspired by The Body Keeps the Score by Bessel van der Kolk theses classes blend mindfulness and compassion-focused therapy techniques and teach you how to use your physiology to support your wellbeing. You’re in safe hands guided by Josephine Dolan-Dufourd, an Occupational Therapist with over 25 years clinical experience. No prior reading of the book is necessary— all you’ll need is one hour of time once a week and a comfortable spot to meditate. Recordings and online individual support for those unable to make the live session.

A candle of your choice

Receive a £35 + free postage voucher by ethical candle brand Evoqua for a scented candle of your choice (UK only).

The environment, loyalty and kindness are the core values of UK based candle brand Evoqua. They offer mindfully and compassionately designed and sourced products, packaging and postage materials that are recyclable, compostable, bio-degradable, or ‘repurposeable’ so we don’t need to add more waste to the environment (wherever possible).

Improved sleep

Get access to Monica's upcoming heiter workshop “Sleep Well! How to Create Your Perfect Night Routine” (February 2025) and receive a copy of Sleep Simplified, her bestselling book (UK, EU & US only).

Monica Le Baron, MBA, is the award-winning author of Sleep Simplified and a sleep coach who helps high-achieving women go from chronic insomnia to sleeping like queens in 30 days or less. Download her 10-minute yoga Nidra audio to get one hour of rest in just 10 minutes. monicalebaron.com/freeyoganidra

Somatic coaching

A one hour coaching session with Whole Body Coaching founder and somatic coach Rachel Grant.

Whole Body Coaching is a transformative, body-orientated practice that integrates mindfulness and somatic awareness, enabling clients to develop a more authentic and compassionate relationship with themselves. This deeper connection to Self cultivates increased confidence and the ability to harness somatic wisdom as a guiding light towards finding greater purpose and meaning in life. 

Since 2015, Rachel has been dedicated to crafting a unique blend of experience as a Somatic Coach, Yoga Teacher, and Mindfulness Mentor. She truly appreciates the value of Whole Body Coaching in facilitating access to our inner resources,  reconnecting us with the wholeness and innate resilience that we all possess. Rachel has witnessed time and again how these embodied practices nurture genuine authenticity, inspiring her clients to live, love, and lead with greater courage and compassion.

The new heiter journal

80 blank pages for you to make plans on how to find more “Heiterkeit” in 2025, dream, reflect or simply draw and doodle (UK & EU only).

TERMS & CONDITIONS

• The giveaway ends on Sunday, 22nd of December 2024. Winners will be contacted directly.

• Some prizes are for certain countries only and cannot get replaced with something else if you live outside those countries.

• Prizes cannot be passed on to or shared with someone else.

• No cash exchange possible.

• If you win, it is your own responsibility to show up for the live calls included in the package.

• heiter and all other brands involved in the competition are not responsible for postal delays and losses. They are all not obliged to provide alternative prizes if the original prize gets lost in the post.

• By signing up to this giveaway, your email address will be passed on to the brands involved so that they can discuss the prize delivery/fufillment with you. You might also get added to their newsletter lists but you can always unsubscribe if you do not wish to be on there.

• Existing newsletter subscribers automatically get double entry.

How to make peace with your sleep struggles in four simple steps

When was the last time you woke up feeling like you slept so well that you stretched in bed, smiled, and said, “Wow! I feel so good,”?

If you’re like most women, this was years ago, before you had kids, before your big work promotion,  or this might only happen when you’re on vacation, without your daily stress or worries.  

I wish every woman slept so well that they feel like they’re on vacation every day. Unfortunately, that’s not the case for many women. For years, I struggled with insomnia, anxiety and depression. I lay wide awake, tossing and turning at three am, frustrated, resolving my friend’s problems and avoiding my own.  

This pattern I developed for negative thoughts would spiral into the worst catastrophe. But not everything was negative. I also caught myself being creative after eight p.m. and unable to stop my “Walt Disney brain”. Either way, being awake at three am was frustrating, while my then-partner happily snored beside me.

If you can relate to this, you might wonder how I can make peace with my sleep struggles and enjoy my life in the process.

After seven years on this Sleep Simplified journey, I have learned that fighting yourself and being angry at the world won’t support your beauty sleep. Quite the opposite, it is essential to surrender, stop trying to control others’ lives, make peace with your past choices and sleep struggles.

Here are four simple steps that can help you make peace with your sleep struggles and start your sleep-simplified journey now:

Step 1: Set your destination

Think about planning a vacation. Set a realistic goal. If you only have $100 in your pocket and want to go to Mexico for the summer, it might not be realistic without getting into debt. 

The same goes for your sleep. If you’re only sleeping three to four hours a night and your goal is to get eight hours, trying to achieve this goal in a week won't be very realistic, especially if you’re not getting professional support or have been struggling with insomnia for a long time. 

Getting an extra 15 minutes of sleep might be more realistic and accessible without adding a ton of pressure. It might not feel like a shiny goal, but trust me, 15 minutes adds up quickly over time. 

I have clients who only sleep three to four hours a night and got eight hours of beauty sleep after our initial session, but that wasn’t our initial goal; it was to get five hours of sleep, five days a week, in 90 days. 

Step 2: Book your vacation

Now is the time to book your flight tickets, choose your ideal hotel, and reward yourself. Right after setting a goal, I ask my clients to pick an activity or gift they will give themselves. 

Celebrating small and big wins helps keep you going when things get tough and helps you focus on your goal. Buying a book, flowers, or getting a massage can be great ways to reward yourself. 

I’m currently writing this article while listening to the ocean waves in Los Cabos, Mexico while waiting for my friends to arrive. I booked this trip as a gift to myself after publishing the Spanish version of my book, Sleep Simplified. 

If planning a vacation to a Mexican beach or your favorite spot in the world sounds ideal, but you don’t have a budget or time, you can celebrate by going to a Mexican restaurant and eating some fish tacos and setting a long-term goal to help you save for your trip.

Step 3: Pack your bags

Pack your bags as lightly as possible, both in theory and real life. It's time to release your extra baggage, which is not doing you any good. 

What tasks, stories, or problems are you carrying that don’t belong to you? Either someone passed them to you, or you kindly volunteered. From personal experience, I can tell you that you will feel much lighter and happier when you release what’s not yours and focus that extra time, money, and energy on the things that bring you joy. 

Just like packing to travel for your dream destination, you can also prepare for delays and extra expenses. When you decide to set boundaries at work with family and friends, people might not like it, and you might feel guilty, but please know that is part of the learning journey.  Be kind to yourself and trust the process.

Step 4: Upgrade to first class

Good quality sleep is the best investment you can make in yourself. You deserve good sleep and to travel first-class. To achieve this, it is important to make some upgrades in your current situation. 

Life upgrades are required, such as adding more money to your savings or getting an extra client to book your dream vacation. Making peace with your past choices and sleep struggles might require more time, money, and energy than you are willing to invest at this time, but starting small and starting tonight is key to getting outstanding results in the near future.

What upgrades can you make to your evening routine, relationships, relationships with yourself, and your beauty sleep?  Here are some examples of life upgrades:

• Going for a short morning walk to get your melatonin dose at night

• Not watching TV or using electronics an hour before bed. Instead, play a yoga nidra meditation before bed to sleep deeper

• Learning how to meditate to calm the mind to sleep peacefully

• Buy and read a book to help you create a perfect evening routine that fits your lifestyle 

• Hire a sleep expert to support you in the process of better rest 

Sleeping well doesn’t have to be a dream anymore; it can be your reality. You deserve it. Start by taking these steps to sleep to make peace with your sleep struggles. Slowly, work yourself up to upgrading your sleep so that you feel like you're on vacation every single night. 

Cheers to beauty sleep.

Avocado hugs, 

Monica

Monica Le Baron, MBA, is the award-winning author of Sleep Simplified and a sleep coach who helps high-achieving women go from chronic insomnia to sleeping like queens in 30 days or less. Download her 10-minute yoga Nidra audio to get one hour of rest in just 10 minutes. monicalebaron.com/freeyoganidra

Did you find Monica’s tips useful? Then you will also want to join her upcoming heiter workshop! 6th of February 2025, 7.30pm UK time | 8.30pm CET. The Heiter Society members join for free. Click below to find out more.

Heiter Session: Sleep Well! How to Create Your Perfect Night Routine with Monica Le Baron

£29.00