Improve Sleep | 5 Minutes

Ease into deeper sleep in just 5 minutes. This guided protocol combines full-body tension-and-release, relaxation breathing, and a calming body scan to help you unwind physically and mentally before bed.

Transcript

Welcome to this 5 minute sleep protocol.

Use this before going to bed for a deeper and more restful sleep.

Lie down,

Get comfy,

And close your eyes.

Now tell yourself that your day is over.

Anything that needs to get done can wait until tomorrow.

There is nothing else you need to do other than sleep.

Let's move on to a relaxation exercise.

You will be taking a deep inhale through your nose and tensing your entire body.

On the exhale you will release,

Letting your entire body relax and sink into the surface beneath you.

When tensing,

There is no need to be too intense.

Just close your fist,

Curl up your feet,

And flex your muscles comfortably.

Then you release on the exhale.

Ready?

Deep inhale and tense.

Exhale and let go,

Sinking deeper and deeper.

Breathe normally.

Let's do one more round.

Ready?

And deep inhale and squeeze.

Exhale and let go,

Sinking into the surface beneath you.

Breathe normally.

Let's move to three rounds of relaxation breathing.

Inhaling for the count of four and exhaling through thinly pursed lips or making a shhhhh sound for the count of eight.

With every exhale,

Allow your body to sink even deeper.

Let's begin.

And inhale.

Exhale.

Inhale.

Exhale.

Inhale.

Exhale.

Breathe normally.

Now bring your attention to the top of your head.

Let every body part I call out relax and release,

Melting away any tension,

Moving from the top of your head down to your eyes,

Cheeks,

Chin,

Jaw,

Neck,

Shoulders,

Arms,

And legs.

Palms of the hand,

Fingers,

Chest,

Back,

Belly.

Letting the entire upper body fall deeper into relaxation.

Moving down to your pelvis,

Hips,

Thighs,

Calves,

Feet,

Your entire body.

Feel as your body gets heavier and heavier from head to toe.

Now enjoy a restful and peaceful sleep.

Reviews

You have a wonderful voice. So calming and relaxing. Thank you 🙏