Sleep has big effects
Brain
Thinking
Memory
Learning
Decision-Making
Alzeheimer'sSources: Sleep Foundation, NICHD, Cornell University
Heart & Metabolism
Blood pressure
Heart disease
Diabetes
Weight gainSources: Harvard Health, Healthline
Immune System
Infection defense
Illness riskSource: Sleep Foundation
Performance & Safety
Reaction time
Focus & productivity
Accident riskSources: Hopkins Medicine
Longevity & Aging
Lifespan
Chronic disease risk
Brain agingSources: eLife Sciences, Live Science
Bad days and good days
Some days I feel destroyed, in lots of pain, from the moment I wake up. It eats away at you, making everything feel more challenging in the day. Other days, I feel fine, there's a spring in my step and barely even think about sleep.Over a period of over a decade, I've had so much bad happen as a result of bad sleep, I massively researched every possible way to improve it, and tried everything. Some things helped a lot, some made little/no difference.
About
Every single thing on this page has always had a big effect on my sleep. I've tried doing all of them right and only each one of them wrong, each time, and every time, my sleep is ruined EVERY time ANY are not done right. Please don't ignore/forget any
What actually works
for me (I've tested all many times)
Magnesium
Balanced diet, wide variety of food, no UPFs, take multi-vitamin so not deficient in anything needed for sleep
Reading (learning first person pov most powerful in history, e.g. jason bourne, alex rider, earthfall, world leaders now and in history, hitler, napoleon, alexander the great, julius caesar, genghis khan, augustus caesar, jesus christ, joseph stalin, queen victoria, winston churchill, franklin roosevelt, most powerful in different industries like business, like the monopoly founders incl google, amazon, microsoft, meta, standard oil, sam altman, walmart, going back all the way in history, and also in different areas like sport - michael jordan, lebron james, eliud kipchoge, mo farah, etc
Least light possible, just enough to be able to read, shower, brush teeth
Finish reading, start going to sleep
Leave all devices in car. Laptop & phone
Restrictions on devices stopping/limiting/increasing difficulty of usage at nighttime
Start attempting to sleep within same rough time window every night
Start attempting to sleep before 11pm each night
Aim to get 8+hrs sleep avg consistently
0 after 8pm:
Gym / Home workout / Run / Ideally any physical activity
Eating (anything)
Drinking unnecessary water without also going to toilet
Phone / Laptop / TV / Any digital device
Any digital devices in the house
all of these will crush my sleep if not done
Extreme scenarios
rare occasions where extra measures need to be taken
for me (I've tested all many times)
melatonin, if going to have 6hrs or less sleep anyway
None of these measures are helpful, unless in extreme scenarios. It's within my power to never be in any of these scenarios when I follow the list of things that work for me, since I've tried all of them in thousands of cases and know exactly what works and what doesn't. The things on this page have negative longterm effects on my sleep. So only use in emergency situations
What does not work
or has no noticeable difference
for me (I've tested all many times)
weighted blanket
temperature doesn't make that much difference as long as it's in decent range (it will cause an issue if it's so cold that I'm uncomfortably cold in bed (still cold when in bed), or uncomfortably warm in bed (in summer). but generally outside of peak summer, temperature makes no difference. temp has only caused issues
noise. it has woken me up and been very annoying when it wakes me up or limits me going to sleep when it does happen, but honestly, it's rare. and not as much in my control compared to the things in the 'things that work' for me list
fan (AC works, but not a fan, unless in extreme cases like when was on holiday in senegal where temp was crazy and also couldn't open windows due to mosquitos). because the feeling of air movement from fan keeps me awake, and it makes noise. so it is something that might be helpful like once every 3 years in an extreme case on holiday where no AC, and for some reason can't open a window
valerian, ashwaghanda, thc, rosemary pillow/spray scent
inconsistency
About (Why)
The original purpose of this site was to improve my sleep. I've spent over a decade struggling with sleep. Making many experiments and notes on my lessons, but I've forgotten a lot and they're all in different places, so I wanted to make 1 final place that has everything as concisely as possible, only the things that work the most. So I know exactly what to do that actually helps my sleep. Everything I mention I have tried. And I've tried doing all the things except each thing, and every individual thing on the list has singlehandedly ruined my sleep, where I've done everything else on the list right but any time I did any on the list wrong, even just 1 of them, it ruined my sleep. Where I was in massive pain the next day. And it has longterm effects, each bad sleep as well.I want to ensure sleep doesn't hold me back. If I do all the things that have worked for me in the past, and ignore the things that haven't worked for me in the past, and sleep is no longer an issue, I'll be very happy and I'll be more powerful
I made this site so I remember and never forget how to get good sleep so it can never hold me back again
Mission
Get MK sleeping better
Chess in Milton Keynes
Upcoming Sessions
Monthly Sessions
"Pretty much everything is online these days. People are becoming more and more disconnected. We're here to change that."
- About MK Chess
Bringing people together through chess
history
the start
Chess Society started at the University of Buckingham in 2024. By student Galen Butler.
Hosted first session in February, 2025.
Approx ~100 games of chess surpassed by March, 2025.
Rebranded to MK Chess & hosted first public session in May, 2025.
The problem
It seems people are more disconnected than ever in history. Spending most their time online and not with each other. We aim to change that.
Our mission
Our aim is to bring people together through chess.
Friday 25th July, 2025
Milton Keynes
Learn the basics of chess
For beginners who have played up to 20 games, or who have a Chess.com rating of up to 800.
If you’re just starting to play chess, this session is for you.
Chess Training & Learning
Improve your game - session for Beginners.
Learn while playing
Intro to Board & Pieces
How each move
Value of each
Piece Development
Centre control
Castling
En Passant
Blunders
How to gain advantage
Practice & Reasoning
Improving at chess
How to practice effectively
interested in joining?
This session is for Members only. To confirm your place, please email Galen at [email protected]
When: 6:00 - 7:30PM
Where: Community Hall, Unity Place
Address:
Unity Place, 200 Grafton Gate, Milton Keynes MK9 1UP
Unity Place is a 2 minute drive from the centre of Milton Keynes.
Parking: Unity Place has some free parking, and there is free parking nearby. Parking info
Milton Keynes Central is 0.1 miles away
What 3 Words location: ///sonic.unloads.solo
This session is open to all ages. Including children.
Under 16s must be accompanied by a parent/guardian.
Upcoming Training Sessions
Training Sessions are every last Friday of each month @ Unity Place, 6:00 - 7:30pm.
Each covers something new, for different abilities.
faq's
Do I need to bring anything? any chess sets etc?
No. We provide everything
Is this a group session or 1:1?
This is a small group session
Who is this session for?
Beginners (Up to 800 Chess.com rating, or up to 20 games played)
interested in joining?
This session is for Members only. To confirm your place, please email Galen at [email protected]
Play Chess
6:00 - 7:30PM
Wednesday 4th March 2026
Address:
South Central Institute of Technology, Selwyn Grove, Bletchley, Milton Keynes MK3 6DR
It's a 1 minute walk from Bletchley train station, close to Bletchley Park.
Parking: Free Parking
What 3 Words location: ///give.shot.mouse
This session is open to all ages
Casual chess gameplay
Play and meet new people
Volunteers
Our volunteers are DBS checked.
Galen Butler
Hassen Ouazir
Food & Drink Available
faq's
Do I need to bring anything? any chess sets etc?
No. We provide everything
Can I bring my children?
Yes. Bring anyone interested in chess!
do i need to sign up for my first session?
No, you can just show up
how can i see more?
Via our Newsletter & Social Media
Friday 27th February, 2026
Milton Keynes
6:00 - 7:30PM
Community Hall, Unity Place
Address:
Unity Place,
200 Grafton Gate,
Milton Keynes,
MK9 1UP
Chess Coaching Session
Improve your game
Learn Chess
Group Lesson, 1 to 1 teaching and gameplay
It's a 2 minute drive from the centre of Milton Keynes.
Parking: free parking on-site/nearby. Parking info
Milton Keynes Central is 0.1 miles away
What 3 Words location: ///sonic.unloads.solo
This session is open to all ages.
Starting In
Where to find us
Community Hall, accessible from outside of Unity Place facing the MK Train station.Unity Place staff can direct you
Where can I park?
Free parking on-site and nearby. On-site info here
faq's
Do I need to bring anything? any chess sets etc?
No. We provide everything
Can I bring my children?
Yes. Bring anyone interested in chess!
do i need to sign up for my first session?
No, you can just show up
where in unity place?
Unity Place staff can give directions
what ability is this session for?
All abilities
who is leading the session?
Chess FIDE Master Gary Kenworthy or Dominic Bartram
Other Sessions
Thursday 12th March, 2026
Milton Keynes
6:00 - 7:30PM
6:00 - 7:30PM
Upstairs - Courtside Lounge
Address:
National Badminton Centre,
Bradwell Rd,
Loughton Lodge,
Great Holm,
Milton Keynes
MK8 9LA
Play Chess
Find new opponents
Casual chess gameplay
Play and meet new people
All Ages
Open session
Volunteers
Our volunteers are DBS checked.
Galen Butler
Hassen Ouazir
Amenities
At our venue
Food & Drink
Restrooms
Free WiFi
Free Parking
FAQ's
FAQ's
Do I need to bring anything? any chess sets etc?
No. We provide everything
What ages is this for?
All ages
I’m new to chess, can I come?
Yes, our players can teach you
do i need to sign up for my first session?
No, just show up
what membership plans do you have?
how can i see more?
Via our Newsletter & Social Media
How to get here
Directions
Address:
National Badminton Centre,
Bradwell Rd,
Loughton Lodge,
Great Holm,
Milton Keynes
MK8 9LA
Free Parking
(Cancelled) Tuesday 30th September, 2025
Buckingham
When: 6:00 - 7:30PM
Where: Upstairs Enterprise Hub
Address:
Vinson Centre,
21 Hunter Street,
Buckingham,
Buckinghamshire,
MK18 1EG
This is a 3minute drive from the centre of Buckingham.
Parking: There is various free parking nearby.
This session is open to all ages. Including children.
Under 16s must be accompanied by a parent/guardian.
Volunteer
Improve The Club
Play Chess
Meet People
Values
Uniting People
Integrity
Chess
Be Yourself!
MK Chess Pro Included
Do What You Want
Make A Difference
FAQs
What are the requirements?
+
DBS check, past attendance at our sessions and alignment with our values
What is the process?
+
Application, Shadow existing volunteer at session, Volunteer
Do I need to be good at chess?
+
No, there are no ability requirements, except for teaching
How will I learn my activity?
+
Shadowing an existing, friendly volunteer at our sessions
Will you provide me with a reference?
+
Yes
Are there any fees?
+
No
Questions?
Email [email protected]
Open Volunteering Roles
Find what you love to do
Not sure how you’d like to volunteer?
We can help you find the right role for you
Questions?
Email [email protected]
Monthly Sessions
✔ Thank you, your Pro Membership is confirmed.
Confirmation will be sent to your email.
All Play sessions
All Learn sessions
Access chess robots
1:1 Coaching monthly
Bring up to 3 guest players/month
Priority matchmaking
Cancel anytime
Upcoming Sessions
✔ Thank you, your Membership is confirmed.
Confirmation will be sent to your email.
All Play sessions
All Learn sessions
Access chess robots
Cancel anytime
Upcoming Sessions
Learn Chess from Top Players
Group and One-To-One Learning
Meet People
Connect over a game
Play Chess Robots
Can you win?
Add Time Pressure
Play with chess clocks
Volunteer Assistance
Always happy to help
FAQs
Can I attend MK Chess for free?
+
Yes! MK Chess Free is available to everyone. Upgrading to Member, Pro, or Volunteer offers an improved experience
What ages is this for?
+
MK Chess is for all ages
Do parents need an additional membership?
+
No, only players
How to change membership plan?
+
Easily cancel your existing plan via ‘Manage Membership’ on this page, and reselect your new preferred plan
How to edit payment method?
+
Easily edit your existing payment method via ‘Manage Membership’ on this page
How to cancel?
+
Easily cancel anytime via ‘Manage Membership’ on this page
Questions?
Email [email protected]
Legal
Chess Society
Part of the University of Buckingham. Charity No: 1141691
MK Chess
Chess Society rebranded to MK Chess, for the community
The Future
MK Chess aims to become a charity separate to the University of Buckingham
MK Chess as a place for all
Policies
Ages
We are open to all ages
Abilities
We are open to all abilities. From new beginner to advanced
Neurodiverse
We can accommodate for the needs of neurodiverse players. E.g. Managing volume & pairings with players
Wheelchairs
All our venues are wheelchair accessible
Keeping MK Chess a safe place
Send feedback to MK Chess
Describe your feedback
We listen
Most changes we’ve made are from feedback
Examples
Made Upcoming Sessions Clearer
We received feedback that it wasn’t clear when the next sessions wereSo we made the ‘Next Session’ part of the website, added to top of site, homepage and sidebarAnd the ‘Calendar’ part of the website to view all upcoming sessions in one place
Built Chess Learning Sessions
We received feedback that people wanted to learn chessSo we built the ‘Learning Session’ at Unity Place, which incorporates a group lesson and 1:1 feedback from advanced chess players such as Fidemaster Gary Kenworthy (#1 ranked chess player in the region)
Pipeline
Feedback we’re working on
Tournament
We’ve received feedback showing interest in a chess tournament
Improvement
We’ve received interest in chess improvement, such as coaching/academy
2026 Objective
Increase attendance
Especially among adults
Organise tournament
To encourage competition
2025 Review
Our first University student-only session was held in February
Our first public session was held in May
Our first coaching session was held in September
Meet People
Play Chess
Safe Place
For All
