Dream Architect™ Framework
Sleep Intentionally. Live Exceptionally.
The Dream Architect™ Framework is the Sleep Wellness Institute’s proprietary, science-backed system for transforming sleep, energy, performance, and resilience.
Unlike quick fixes, it provides a complete 24-hour architecture for wellbeing and performance. It empowers individuals and organisations to:
- Understand the foundations of their sleep.
- Change the behaviours that improve it.
- Optimise daytime performance.
- Sustain long-term resilience and balance.
The Four Pillars of the Dream Architect™ Framework
1️⃣ RESTED™ – Sleep Foundations & Assessment
2️⃣ DREAMS™ – Behaviour Change & Sleep Improvement
2️⃣ DREAMS™ – Behaviour Change & Sleep Improvement
“Know where you are, so you know where to go.”
The baseline diagnostic and education model. RESTED™ identifies what’s happening in your sleep and why it matters, using six core pillars.
Purpose:
Establish the baseline of your sleep health using science-backed metrics.
RESTED™ stands for:
- Rhythm – Circadian alignment and chronotype
- Environment – Light, noise, temperature, and bedding
- Satisfaction – How refreshed you feel after sleep
- Time – Consistency and adequacy of your sleep schedule
- Efficiency – Time asleep vs time in bed
- Distribution – Completing restorative sleep cycles
Outcome:
Gain clarity on what’s driving your sleep quality and receive a personalised sleep health score to inform targeted action.
2️⃣ DREAMS™ – Behaviour Change & Sleep Improvement
2️⃣ DREAMS™ – Behaviour Change & Sleep Improvement
2️⃣ DREAMS™ – Behaviour Change & Sleep Improvement
“Turn sleep science into action you can sustain.”
A behaviour-change model that expands on CBT-i, guiding people through six core elements to create lasting transformation.
Purpose:
A structured behaviour-change model that turns knowledge into action, building sustainable routines for better sleep.
DREAMS™ stands for:
- Direction – Define your goals
- Routine – Build consistent, personalised sleep patterns
- Environment – Optimise your surroundings for rest
- Awareness – Identify triggers and blockers
- Mindset – Build sustainable motivation and belief
- Support – Leverage coaching, accountability, and tools
Outcome:
Break poor habits and implement evidence-based strategies that transform sleep into a foundation for health and performance.
3️⃣ AWAKE™ – Daytime Performance Protocol
4️⃣ REGAIN™ – Integration & Resilience Model
4️⃣ REGAIN™ – Integration & Resilience Model
“Architect your days to strengthen your nights, and your nights to power your days.”
Recognises the two-way interdependence of sleep and wakefulness. AWAKE™ provides a blueprint for energy, focus, creativity, and recovery during the day.
Purpose:
Optimise energy, focus, and creativity during the day while preventing burnout and enhancing productivity.
AWAKE™ stands for:
- Align – Sync tasks to your circadian rhythm
- Workload – Manage cognitive demands by energy peaks
- Activate – Use light, movement, and fuel to boost performance
- Keep Recovery – Build strategic recovery into your day
- Engage & Evaluate – Foster collaboration, culture, and reflection
Outcome:
Improve productivity, creativity, and wellbeing while preventing burnout — architect your days to strengthen your nights, and your nights to power your days.
4️⃣ REGAIN™ – Integration & Resilience Model
4️⃣ REGAIN™ – Integration & Resilience Model
4️⃣ REGAIN™ – Integration & Resilience Model
“Regain control. Sustain for life.”
Ensures that improved sleep and performance aren’t short-term fixes but embedded into lifestyle, identity, and systems of resilience.
Purpose:
Embed long-term resilience and ensure sleep health becomes a sustained part of your lifestyle, identity, and performance.
REGAIN™ stands for:
- Reflect – Measure and celebrate progress
- Energise – Reclaim physical, mental, and emotional vitality
- Grow – Elevate continuous learning and development
- Adapt – Stay flexible when life and work evolve
- Integrate – Align sleep with your broader goals and values
- Nurture – Protect your gains with self-care and support systems
Outcome:
Turn better sleep into lasting transformation — regain control, embed your gains, and sustain wellbeing and performance for life.
Dream Architect™ Framework Integration
RESTED™ → Understand the foundations of your sleep.
DREAMS™ → Change the behaviours that improve it.
AWAKE™ → Architect your days to strengthen your nights, and your nights to power your days.
REGAIN™ → Regain control, embed your gains, and sustain for life.
Together, they form the Dream Architect™ Framework — a complete 24-hour system for sleep and life optimisation.
✅ Why the Dream Architect™ Framework Is Different
- Complete 24-hour system → Covers sleep, daytime performance, and long-term sustainability.
- CBTi PLUS → Incorporates gold-standard clinical techniques, extended with lifestyle and performance coaching.
- Science meets real life → Evidence-based, yet practical and engaging for modern challenges.
- Scalable → Designed for individuals, executives, teams, and organisations.
- Transformational → Moves beyond “better sleep” to create resilience, productivity, and exceptional living.
🌐 Applications
- Individuals: Self-guided programs, online, coaching, masterclasses.
- Corporate: Executive wellness, fatigue risk management, team performance training.
- Health & Wellness Professionals: A framework for integrating sleep education into broader wellness practice.
Ready to take back your nights — and your days?
Sleep isn’t just a pillar of health. It’s the foundation.
RESTED™ Framework
“Know where you are, so you know where to go.”
The RESTED™ Framework is the Sleep Wellness Institute’s science-based model for understanding sleep health. It provides individuals, teams, and organisations with a clear baseline: what’s happening in your sleep, why it matters, and where change is needed.
RESTED™ doesn’t just tell you how much sleep you’re getting — it shows whether your nights are restorative, balanced, and aligned with your biology. It’s the foundation for every other step in the Dream Architect™ Framework.
The Six Pillars of RESTED™
- Rhythm – Circadian alignment, sleep pressure, chronotype
- Environment – Light, noise, temperature, bedding
- Satisfaction – How refreshed you feel after sleep
- Time – Consistency and adequacy of your sleep schedule
- Efficiency – Time asleep vs time in bed
- Distribution – Completing restorative sleep cycles (deep + REM)
R – Rhythm
Work with your body clock, not against it.
- Circadian rhythm, sleep pressure, and chronotype.
- Align daily habits with natural energy patterns.
- Morning light exposure anchors your rhythm.
E – Environment
Design a bedroom that promotes rest, not stimulation.
- Keep the room dark, quiet, and cool (18–20°C).
- Optimise bedding and air quality.
- Eliminate screens and clutter.
S – Satisfaction
How good does your sleep feel?
- Subjective quality matters as much as hours.
- Wake feeling refreshed and restored.
- Track how rested you feel, not just metrics.
T – Time
You can’t get 8 hours of sleep in 5 hours of time.
- Maintain consistent bedtime and wake time.
- Allow 7–9 hours of opportunity for sleep.
- Limit variability between weekdays and weekends.
E – Efficiency
It’s not just time in bed, it’s time asleep.
- Reduce latency (time to fall asleep).
- Minimise night wakings and early rising.
- Increase proportion of restorative sleep in bed.
D – Distribution
Healthy sleep is a complete cycle, not just a number.
- Achieve 4–6 full 90-minute sleep cycles.
- Balance between deep and REM sleep.
- Avoid disruptions that fragment the night.
Why RESTED™ Matters
- Foundation first → Without awareness and assessment, behaviour change won’t stick.
- Evidence-informed → Each pillar is grounded in sleep science.
- Practical & personal → Turns physiology into actionable insights.
- Versatile → Works as a self-check, coaching tool, or corporate assessment.
RESTED™ in the Dream Architect™ Framework
RESTED™ → Understand the foundations of your sleep.
DREAMS™ → Change the behaviours that improve it.
AWAKE™ → Architect your days to strengthen your nights, and your nights to power your days.
REGAIN™ → Regain control, embed your gains, and sustain for life.
Together, they form the Dream Architect™ Framework — a complete 24-hour system for sleep and life optimisation.
DREAMS™ Framework
Turn sleep science into action you can sustain.
The DREAMS™ Framework is the Sleep Wellness Institute’s proprietary, evidence-based system for improving sleep. It takes the proven strategies of Cognitive Behavioural Therapy for Insomnia (CBT-i) — the global gold-standard treatment — and expands them into a holistic, modern model that drives lasting behaviour change.
Unlike quick-fix solutions or sleep tips, DREAMS™ empowers individuals and organisations to transform their nights — and their days — through structured, practical steps grounded in science.
The Six Pillars of DREAMS™
- Direction - Set your goals and intentions
- Routine - Structure and consistency matter
- Environment - Design your sleep sanctuary
- Awareness - Track, identify, and adjust
- Mindset - Shift beliefs and calm the mind
- Support - Build accountability and resilience
D – Direction
Set your goals and intentions
- Define clear sleep goals linked to personal or professional outcomes.
- Build motivation and commitment to change.
- Create your “why” for better sleep.
R – Routine
Structure and consistency matter
- Bed Equals Sleep Therapy (BEST) — bed for sleep/sex only, rise time consistency, no naps.
- Sleep Efficiency Training (SET) — optimise time in bed to increase restorative sleep.
- Establish evening wind-down and morning activation rituals.
E – Environment
Design your sleep sanctuary
- Control light, noise, temperature, and comfort.
- Remove distractions and digital clutter.
- Use sensory cues (sound, scent, lighting) to reinforce rest.
A – Awareness
Track, identify, and adjust
- Monitor sleep using diaries, self-checks, or wearables.
- Identify triggers (caffeine, alcohol, stress, screen use).
- Understand your chronotype and daily energy patterns.
M – Mindset
Shift beliefs and calm the mind
- Reframe unhelpful beliefs about sleep (“I must get 8 hours”).
- Reduce anxiety and racing thoughts at night.
- Use constructive worry, relaxation, and mindfulness techniques.
S – Support
Build accountability and resilience
- Coaching, group programs, or accountability partners.
- Family and partner education to reduce unhelpful reinforcement.
- Relapse-prevention strategies and long-term self-care.
- Lifestyle integration (exercise, nutrition, stress management).
Why DREAMS™ Is Different
- CBT-i PLUS: Covers 100% of gold-standard CBT-i techniques, with added tools for motivation, lifestyle, and long-term success.
- Science + Real Life: Every pillar is grounded in research and designed for modern challenges — from technology use to high-performance work demands.
- Scalable: Works across self-guided programs, coaching, clinical settings, and corporate wellness.
- Sustainable: Goes beyond fixing insomnia to create lasting behaviour change, resilience, and improved wellbeing.
DREAMS™ in the Dream Architect™ Framework
DREAMS™ is one of four integrated models:
- RESTED™ → Understand and assess sleep foundations
- DREAMS™ → Change behaviours and improve sleep
- AWAKE™ → Optimise energy and performance during the day
- REGAIN™ → Sustain progress and build long-term resilience
Together, they form the Dream Architect™ Framework — a complete 24-hour system for sleep and life optimisation.
AWAKE™ Framework
“Architect your days to strengthen your nights, and your nights to power your days.”
The AWAKE™ Framework is the Sleep Wellness Institute’s proprietary daytime performance model. It recognises the two-way interdependence of sleep and wakefulness — what you do in the day shapes your night, and how you sleep shapes your day.
The Five Pillars of AWAKE™
- Align – Sync tasks with your circadian rhythm
- Workload – Match cognitive demands to energy peaks
- Activate – Use light, movement, hydration, fuel
- Keep Recovery – Protect energy with strategic breaks
- Engage & Evaluate – Build culture, connection, reflection
A – Align
Work with your circadian rhythm, not against it.
- Identify chronotype and natural energy curve.
- Morning light anchors alertness.
- Map deep work, admin, and creative tasks to peaks.
W – Workload
Manage cognitive load like energy budgeting.
- Schedule high-focus work in AM peaks.
- Batch admin + lighter tasks in troughs.
- Avoid multitasking; use single-task focus cycles.
A – Activate
Boost energy naturally throughout the day.
- Light exposure, hydration, movement.
- Heart-rate zone awareness to fight midday slump.
- Breathing resets (e.g., physiological sigh).
K – Keep Recovery
Protect your energy before burnout hits.
- Microbreaks every 90–120 minutes.
- Strategic naps (10–20 mins).
- Midday resets: hydration, stretch, short walks.
E – Engage & Evaluate
Performance thrives on connection and reflection.
- Social interaction boosts mood and focus.
- Team huddles create belonging + culture.
- End-of-day reflection builds self-awareness.
Why AWAKE™ Matters
- Two-way loop → daytime ↔ night-time.
- Burnout prevention → protects wellbeing with recovery cycles.
- Performance-focused → enhances productivity + creativity.
- Corporate-ready → ideal for leaders, teams, workplace wellness.
AWAKE™ in the Dream Architect™ Framework
AWAKE™ is one of four integrated models:
RESTED™ → Understand the foundations of your sleep.
DREAMS™ → Change the behaviours that improve it.
AWAKE™ → Architect your days to strengthen your nights, and your nights to power your days.
REGAIN™ → Regain control, embed your gains, and sustain for life.
Together, they form the Dream Architect™ Framework — a complete 24-hour system for sleep and life optimisation.
REGAIN™ Framework
“Regain control. Sustain for life.”
The REGAIN™ Framework ensures sleep improvements don’t fade but become embedded in lifestyle, identity, and resilience. It moves beyond change to integration — making sleep wellness a lasting advantage.
The Six Pillars of REGAIN™
- Reflect – Measure progress and wins
- Energise – Reclaim vitality and balance
- Grow – Keep learning, set new goals
- Adapt – Stay flexible under change
- Integrate – Align sleep with broader goals
- Nurture – Build systems for long-term care
R – Reflect
Progress fuels resilience.
- Track progress and celebrate wins.
- Spot gaps early for correction.
- Build confidence in sustained change.
E – Energise
Protect and renew your vitality.
- Sustain physical, mental, and emotional energy.
- Recharge with activity, rest, and balanced lifestyle.
- Maintain daily rituals that replenish.
G – Grow
Growth makes resilience self-sustaining.
- Pursue continuous learning.
- Stretch into new sleep + life goals.
- Keep curiosity and progress alive.
A – Adapt
Flexibility sustains progress when life shifts.
- Adjust habits through travel, stress, or major changes.
- Avoid relapse by building flexible coping strategies.
- Stay resilient under evolving demands.
I – Integrate
Align sleep with the bigger picture.
- Connect routines to personal and professional goals.
- Ensure wellness supports values + aspirations.
- Embed sleep in leadership and lifestyle.
N – Nurture
Resilience requires ongoing care.
- Build systems for self-care + accountability.
- Surround yourself with supportive relationships.
- Prioritise rest as a lifelong investment.
Why REGAIN™ Matters
- From change → identity → locks in sleep as a core life value.
- Resilience-first → equips you to handle stress, travel, disruption.
- Performance longevity → makes gains stick across life stages.
- Wellbeing embedded → sleep becomes who you are, not just what you do.
REGAIN™ in the Dream Architect™ Framework
REGAIN™ is one of four integrated models:
RESTED™ → Understand the foundations of your sleep.
DREAMS™ → Change the behaviours that improve it.
AWAKE™ → Architect your days to strengthen your nights, and your nights to power your days.
REGAIN™ → Regain control, embed your gains, and sustain for life.
Together, they form the Dream Architect™ Framework — a complete 24-hour system for sleep and life optimisation.
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