Relationship Guide
Insomnia cure – six steps to sleep well
Insomnia cure
Cure your depression in 6 simple steps & start sleeping for 8 hours every night – in just 3 days!
Cure Insomnia – I spent 15 years of my life hampered by lack of sleep. I was pushed from doctor to doctor, pill to pill, consultant to psychologist and eventually to the leading insomnia specialist in Europe.
Sleep for me was always a real night. I never looked forward to my bedtime because 9 times out of 10 I would fall asleep and wake up feeling lethargic and gloomy.
I did not understand why I could not fall asleep immediately, and why when I fell asleep I could not stay asleep for 7 or 8 hours as “normal people” did.
“Unprotected, I embarked on a mission to find the cure for insomnia.”
Insomnia cure
After several courses of sleeping pills, blood tests and more, my fortunes changed when my doctor referred me to a sleep hygiene therapist at a sleep clinic on Harley Street in London.
At the time this was considered a new form of insomnia, and it was gradually used by the medical profession as a way to cure insomnia naturally without benzodiazepines, which at that time was famous for being causing insomnia rebound and heaps of side effects.
After my first session I was really motivated. I began to realize that my sleep was affected by many aspects of my lifestyle, things I could change and control myself, without the need for pills.
For starters I was involved in music, which meant late nights and going to bed at different times. I was also a part of an occasional cigarette before bed, something I then foolishly believed to be a restless.
Over six weeks, my therapist taught me many interesting things about sleep, how the body responds to light exposure, and how hormones and brain movements play a major role in the sleep-cycle. sleep.
We talked about exercise and diet and how people lived 10,000 years ago compared to how they live today. It was unbelievable, and learning more about sleep greatly improved my sleep.
These sleep hygiene sessions changed my life in one fundamental way; they helped me turn the table in my favor. The experience gave me control to cure insomnia
I was empowered to cure my discomfort using natural methods I already had.
How I regained possession of my sleep
So I revealed what I had learned and undertook a research mission. I put myself through trial and error until I fully understood all aspects of my environment and lifestyle that can affect my sleep.
I studied sleep through the ages, comparing the sleep pattern of our hunter-gatherer ancestors with the pattern of the modern man.
I discovered that insomnia had begun to manifest itself in society after the invention of electricity, and even more so after the agricultural revolution.
As I dug deeper, I discovered that just about everything people did was infertile in getting a good night’s sleep.
From an unhealthy sleep cycle and lack of sun exposure to lack of exercise, eating the wrong foods, negative brain stimulation and an unfavorable sleep environment, it’s no surprise that we all struggle to sleep!
Through this research I established the Six Steps, a process that reprograms the body and creates and circulates a sleep-cycle using a good sleep hygiene approach.
The book was very well received, and I even received a congratulatory letter from my old sleep hygiene therapist!
Over the next year I continued the research, trying to find more practical ways to help myself and others get to sleep. My findings extended the next step to the six steps Insomnia cure even further, and I changed my life forever…
Find that changed everything
After studying lifestyle and environment, I began to study brainwave activity and how the brain responds to different lifestyle situations.
I learned that brain movements work in the same way that electrical equipment does. Brain waves are measured in Hz, and as electricity the changes change when turned up or down.
For example, when we are in a state of high anxiety, the speed of our brain movements increases, and when we are at rest, the speed of our brain movements decreases.
When the brain is fully conscious and awake (in Beta state) it runs at around 20 ~ 40 Hz, when we are in a very calm state (Theta state) the brain waves run at around 4hz-8hz, and in deep sleep (Delta state) our brains run at around 1-4hz.
Cure Insomnia – This made perfect sense to me because my sleep therapist had announced years earlier that we need to slow down brain activity to stimulate sleep.
The Six Steps I have already developed through the use of ‘mind stimulators’ that help the brain connect bed with sleep, but I found an effective way to strengthen this process by listening to meditative music a special that uses theta and delta frequencies within the recording to relax the mind.
I discovered that it was possible to slow down brain movements by infusing the brain to release theta waves for deep rest and delta waves to promote deep sleep, just by listening to it. this particular music.
This was a key discovery that became the proverbial icing on the cake.
Haven’t you heard of brain damage? Let me explain…
Thanks to some advanced study by Dr. Gerald Oster in 1973, it was learned that auditory signals could be used to train the brain (or ‘entrain’ to use the technical term) to automatically move to specific frequency ranges.
I won’t give you the best technical details, but we will say that binaural beats meditation music has been used all over the world to strengthen memory, increase focus and density, treat ADHD, depression and, among other things, insomnia treatment .
And so I contacted the brainwave experts at BinauralBeatsMeditation.com, and three binaural beats soundtracks were developed specifically for use in conjunction with the Six Steps.
Powerful 3-time approach:
The Six Steps use good practical sleep hygiene methods to correct negative lifestyle and environmental conditions that contribute to insomnia.
The Six Steps use binaural beats (meditative music with specific frequencies) to cause the brain to settle into a theta brain state when it is time to relax and prepare for sleep, followed by a state of brain. delta when it comes time to sleep and start your overnight sleep cycles.
The Six Steps also come with a diet plan to help you boost your diet for healthier sleep and eliminate foods that disrupt your sleep cycles.
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Relationship Guide
Solve Intimate Problems Together: Tools That Work
Solve intimate problems together using proven tools and training. Real strategies from Montana, WHO, and relationship courses. No fluff, just what works.
Solve intimate problems together is not a therapy slogan. It is a set of tools you can use today. The Montana Department of Justice brought over 100 law enforcement officers and prosecutors to Helena for a two-day training on sexual assault response. Their goal: strengthen communication between agencies, build stronger cases, and support survivors. You can steal their approach for your own relationship.
What The Montana Training Teaches About Communication
According to KTVH, the training covered interviewing techniques, documentation, courtroom skills, and evidence handling. But the real lesson is simpler. DCI investigations bureau chief Derek Mahlum said, “What we can do better in the state is just what we are doing now, bringing the resources together, talking about collaboration.”
That works for couples too. When you face an intimate problem, you need resources, collaboration, and continued education. Not blame.
The numbers show why this matters. In Montana, 1 in 3 women, 1 in 2 Native women, and 1 in 6 men will experience sexual assault in their lifetime. Attorney General Austin Knudsen noted that these are “some of the most difficult cases” and that the legal landscape keeps changing with new tools and techniques.
Your relationship landscape changes too. What worked at 25 may not work at 45. Prostate issues, mental health shifts, and life stress all change the game.
A Tool You Can Use: The Relationship Genogram
UCF offers a course called Couples, Families and Intimate Relationships. One assignment is a relationship genogram. You pick a fictional family from a TV show, map their relationships, and describe the connections.
You can do this with your partner. Pick a show you both know. Modern Family works. Draw the family tree. Mark who communicates well, who avoids conflict, who holds power. Then ask: where are we on this map?
Counselor education doctoral student Shazia Mirza teaches the course. She says the class helps students “gain awareness of where they are in life and how they can be successful personally, professionally and academically.” Her key advice: be flexible. “Don’t have rigid expectations for how your relationship must be,” she says. “It’s not compromising because you should still establish boundaries.”
That balance, flexibility plus boundaries, is the core skill for solving intimate problems together.
When The Problem Is Physical, Not Just Emotional
Yale Medicine reports that bedroom signs can signal health troubles. Frequent bathroom trips, weak urine stream, and trouble emptying the bladder may point to an enlarging prostate. Benign prostatic hyperplasia affects half of men by age 50 and 90 percent by age 80.
Yale urologist Thomas Buckley says, “Both BPH and erectile issues are more common as men age.” Recent studies show that with BPH symptoms, there is a higher incidence of erectile dysfunction. And many BPH treatments can impact sexual function.
So before you blame your relationship for a bedroom problem, check the prostate. Treatments include UroLift, a minimally invasive procedure done in the office that takes about an hour, and HOLEP, which removes most of the prostate without an incision. Medications and other surgical options exist too.
Prostate cancer affects 1 in 7 men. The American Urological Association suggests men ages 55 to 69 consider PSA blood test screening. African American men and those with family history should talk to their doctor sooner, between ages 40 and 54.
Solving intimate problems together means ruling out medical causes first. You cannot talk your way out of an enlarged prostate.
Mental Health Is Part Of The Equation
The WHO reports that intimate partner violence affects around 641 million women and girls globally. It increases risks of depression, anxiety, and other mental health problems. About two-thirds of women receiving mental health services have experienced intimate partner or domestic violence.
Many survivors say services were unhelpful, harmful, or retraumatizing. That is a failure of the system, not the survivor.
The WHO Commission calls for a dramatic shift. Claudia García-Moreno, WHO Unit Head, said, “Rather than strict categories and diagnoses, we need an approach that recognizes survivors’ experiences of violence and puts their needs front and center.”
For couples, this means: do not treat symptoms in isolation. If one partner is depressed or anxious, ask what happened. Ask what is happening now. The Commission recommends training health care staff in gender-based violence and survivor-centred approaches. You can apply the same principle at home. Ask about experiences, not just feelings.
What Men Need To Hear
Men perpetrating intimate partner violence may also be at higher risk of mental health conditions. That is not an excuse. It is a warning sign. If you are hurting your partner, you need help. Not couples counseling. Individual accountability.
The Commission recommends that practitioners ask all mental health service users about experiences of violence. Assessments should be done in private by trained practitioners using WHO’s LIVES principles. That means Listen, Inquire about needs and concerns, Validate, Enhance safety, and Support.
You can use LIVES at home. Listen without interrupting. Inquire about what your partner needs. Validate their experience. Enhance safety by removing threats. Support their choices.
When To Bring In Outside Help
Not every problem is a couples problem. If there is violence, coercion, or fear, couples counseling is not appropriate. The Montana training exists because sexual assault is a crime. The WHO data exists because intimate partner violence is a pandemic. The UCF course exists because healthy relationships require skills.
If you are in danger, call a local hotline. If you are not in danger but stuck, consider a course like the one at UCF. It is an elective open to any student. Mirza says it helps students “realize if their relationships are negative and how they can change them.”
For physical issues, see a urologist. For mental health issues, see a trauma-informed therapist. For relationship skills, take a class or read a book. For violence, call for help.
Solving intimate problems together works when you use the right tool for the right problem. Do not use a communication exercise for prostate cancer. Do not use a medical treatment for abuse. Do not use couples therapy for a violent partner.
A Simple Weekly Check-In
Set aside 20 minutes once a week. No phones. Ask three questions. What felt good this week? What felt hard? What do you need from me next week?
If the answer to any question involves violence, threats, or fear, stop the check-in and get help. The rest of the time, listen. Use the LIVES principles. Be flexible about expectations. Establish boundaries.
Mirza says, “When we are not fully connected with our relationships, whether it is family, friends or partners, we are not satisfied.” That dissatisfaction is not a failure. It is information. Use it.
Who Should Use These Tools
Use this approach if you are in a non-violent relationship and want to improve communication. Use it if you are noticing physical changes in the bedroom and want to rule out medical causes. Use it if you are a man over 50 who has not had a prostate conversation with a doctor.
Do not use this approach if there is violence, coercion, or fear. In that case, call a domestic violence hotline. The Montana DOJ training and WHO Commission both exist because some intimate problems are crimes. Treat them that way.
For everyone else, start with one conversation. Pick one tool. The genogram. The weekly check-in. The urologist appointment. Solving intimate problems together is not about being perfect. It is about showing up with the right resource at the right time.
Frequently Asked Questions
What is the first step to solve intimate problems together?
Rule out medical causes first. For bedroom issues, see a urologist. Yale Medicine reports that frequent bathroom trips and weak urine stream can signal an enlarging prostate, which affects half of men by age 50.
Can couples counseling fix intimate partner violence?
No. The WHO reports that intimate partner violence affects 641 million women and girls globally and is rooted in gender inequality. If there is violence or fear, call a domestic violence hotline. Couples counseling is not appropriate when one partner is unsafe.
What is a relationship genogram and how do I use it?
A relationship genogram is a family tree focused on relationships. UCF’s course uses it by having students map a fictional TV family like Modern Family. You can do it with your partner to see communication patterns, power dynamics, and where you fit.
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Relationship Guide
Attractive to Men: What 28,500 People Rated
Want to be attractive to men? New research on 28,500 ratings shows what actually works — and the looksmaxxing traps to avoid.
The news in one sentence: A meta-analysis of 1.5 million face ratings from 28,500 people across 76 countries found that women’s faces are rated more attractive than men’s — a gap that holds across sexes, cultures, and age groups, and that narrows for older faces and faces of people of African descent.
Why It Matters
The study, published in Proceedings of the Royal Society B, is the largest collection of facial attractiveness data ever assembled. Researchers from the Max Planck Institute for Empirical Aesthetics compiled 52 previously published studies. None of them set out to test sex differences in attractiveness. The gap was just assumed.
“Evolutionary biologists took it for granted that women are the fairer sex and theorized about what evolutionary principle could have led to this phenomenon, but the existence of the gap itself was never actually tested,” co-author Eugen Wassiliwizky told the Guardian.
For anyone wondering how to be attractive to men, the finding cuts both ways. Women rated other women’s faces substantially higher than men’s. Men’s faces got similarly low ratings from both sexes. That’s not a verdict on any individual man. It’s an average across 1.5 million ratings.
Facial structure explains part of it. Women tend to have rounder faces. Men tend to have more angular ones. Those differences drove much of the measured gap, but not all of it.
One limitation is worth flagging. Evolutionary biologist Karel Kleisner, who wasn’t involved in the study, told New Scientist the work lacks sensitivity to specific African beauty standards. Local standards shift ratings in ways a global meta-analysis can flatten.
What Actually Moves the Needle
A dating coach with thousands of male clients offered a simpler list. Jamie, posting on Instagram, said the three traits women find attractive are confidence without ego, a sense of humor, and ambition.
Not jawlines. Not cars. Not bank accounts.
On confidence, she draws a line between loud and quiet. Loud confidence performs for an audience. Quiet confidence doesn’t need one. “You know who you are and what you bring to the table,” she said.
On humor, the trap is self-deprecation that turns you into the punchline. Laugh at the situation, not at yourself for existing.
On ambition, she means goals and passions beyond a job title. A half-finished side project that keeps you up at night counts.
The Looksmaxxing Trap
A parallel online movement takes the opposite approach. Looksmaxxing is a sprawling subculture devoted to maximizing physical attractiveness. Softmaxxing covers grooming, diet, and exercise. Hardmaxxing covers cosmetic procedures, experimental drugs, and practices like bonesmashing — striking facial bones.
One 20-year-old identified as Cyrus tracks body fat, blood pressure, fasting glucose, sleep, and testosterone. His recent echocardiogram detected “very slight changes” to his heart. He describes his body as a system waiting to be calibrated.
The movement has its own vocabulary. Faces are ranked on the PSL scale from “subhuman” to “Gigachad.” Mewing is tongue exercise for the jaw. Mogging is outclassing someone physically. Ascension is the goal.
Androgenic, an Australian influencer with more than 1.3 million followers, charges $49 a month for a program that includes blood tests, hormone protocols, facial analyses, surgery recommendations, and a bonesmashing guide. He claims to have grown three inches after puberty and gained 45 kilograms of muscle.
A 2025 report from the Movember Institute of Men’s Health found 63 percent of Australian men aged 16 to 25 engage with masculinity influencers.
Psychologist Scott Griffiths at the University of Melbourne says the appeal is partly economic. As the expectation that men should be sole providers has waned, appearance has become another way to perform manhood. “If you can’t do it by becoming the breadwinner,” he says, “you can build a body that others will perceive as masculine.”
An earlier study complicates the dad-bod question. More than 2,000 adults picked the physiques they found hottest. The top male pick was a lean, athletic build around 15 percent body fat — not overly muscular. A 20 percent body-fat level ranked second, then 25 percent, with 35 percent last.
For women, the ideal skewed softer. Around 30 percent body fat won. A 25 percent level came second. The highest option, 45 percent, landed last.
Researchers noted the numbers aren’t apples-to-apples. Men and women store fat differently. A man at 15 percent looks fit. A woman at the same level could face hormonal problems. A woman at 30 percent can look healthy and curvy. A man at 30 percent usually looks heavier.
What’s Next
A separate University of Florida analysis of nearly 1,300 couples found that men and women are pretty accurate at rating their own attractiveness. Couples tend to match on attractiveness — people date and marry within their own league. Among longer-term couples, men got more accurate at judging themselves. “Men might be getting more realistic,” said psychologist Gregory Webster. “Nobody’s usually getting more attractive over time.”
So the practical takeaway isn’t a blueprint. It’s a subtraction problem. Skip the $49-a-month protocols and the bonesmashing. Work on the three traits a dating coach says actually land: confidence that doesn’t need an audience, humor that doesn’t make you the joke, and a goal that isn’t your job title.
What to Watch
Watch whether the gender attractiveness gap holds up when researchers build in local beauty standards — especially African aesthetics, which the current study doesn’t capture well. Watch whether platforms tighten rules on hardmaxxing content aimed at teenagers. And watch the body-fat research: if lean-and-athletic keeps winning over dad-bod and shredded, the fitness industry will repackage accordingly.
The most attractive version of you is probably the one that stops optimizing and starts living. That’s not a cope. That’s the data.
Frequently Asked Questions
What do women actually find attractive in men, according to research?
A dating coach with thousands of male clients lists three traits: confidence without ego, a sense of humor that doesn’t make you the punchline, and ambition beyond your job title. The Max Planck meta-analysis focused on faces, not personality, so it doesn’t contradict this.
Is looksmaxxing worth it?
The evidence is mixed and the costs are real. One 20-year-old looksmaxxer’s echocardiogram showed slight heart changes. Influencer programs run $49 a month. The lean, athletic physique around 15 percent body fat ranked highest in one study, but researchers say that’s a general preference, not a mandate.
What body fat percentage do women find most attractive in men?
In a SoloFun study of over 2,000 adults, the top male pick was a lean, athletic build around 15 percent body fat. A 20 percent level came second, then 25 percent. The heaviest option, 35 percent, ranked last.
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How to maintain the flame in your couple?
Maintaining the flame in its couple and in time is the basis so as not to sink into routine. And not to have to face too strongly the wear of the couple. Know how to reinvent yourself and seduce yourself so as not to get lost. Trust and love each other enough to leave their share of freedom to the other, each being each the guarantor of shared love.
]Be benevolent with the other and bring him positivity. The balance in his couple is possible by the subtle dosage between all this. It is thanks to confidence, self-love and love that the couple can endure. How to maintain the flame in your couple? This article proposes to answer it with some essential tracks.
1/ Maintain the flame in your couple: find the balance between mystery and sharing
Having a secret garden is important. The tendency to want to say everything within the couple is understandable for confidence but not very effective in terms of attraction. Indeed, we often tell ourselves too quickly and in full from the first moments. So whoever becomes your partner, your spouse, knows everything about you, about your experience. Your love failures, your successes, your childhood and your family, in short your life course.
The advantage is that so we do not have any unpleasant surprises about the other. But the disadvantage is that by the same way, unpacking one’s past can influence the behavior of the other towards you. And this calls into question the famous magic of discovery.
How to maintain the flame in your couple?
The mystery is exciting and even if it is not always reassuring, it is part of the process of seduction. It is therefore important to keep part of your garden secret. To keep the flame still alive. It is important to regularly exchange on your feelings, your needs, your desires but take the time to tell yourself gently. To talk about your personal history, your past. Don’t unpack right away.
Be careful, it is not a question of manipulating the other by creating an unjustified expectation and mystery about your past, nor of scaring him.
No, you just have to keep in mind that habit can be reassuring but that routine is the sworn enemy of the couple. Do not destroy the attraction that exists between you and do not lock yourself into fixed habits, so as not to sink into the routine and know the wear and tear of your couple.
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