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COURSE

R.E.M. Sleep Mindfulness

With Eric Spirko

This course transforms your nights into a source of growth, resilience, and creativity. By understanding the science of sleep and dreams, you’ll learn how to optimize recovery, enhance performance, and unlock the potential of your subconscious mind. This course will guide you in building a sustainable nighttime practice through a blend of neuroscience, ancient wisdom, and practical exercises. Each lesson provides actionable insights, from improving sleep hygiene to exploring the dream state as a tool for transformation. By the end, you’ll have the knowledge and skills to harness the full power of your sleeping and dreaming mind.

Unlocking the power of REM Sleep and the dreaming mind.

14 Days

192 students

4.4 stars

7 min / day

English

About this course

Breath Focus

Coherent Breathing

Dream Incubation

Meet your Teacher

Eric Spirko

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New York, NY, USA

Eric is a Sleep & Dream Guide, helping individuals navigate the territory of the nighttime. With extensive personal experience navigating the space of sleep and dreams, he uses maps from western science and eastern wisdom traditions, drawing most heavily from Tibetan Dream and Sleep Yoga to guide others into this vast and powerful territory of the night. His mission is to help others use the nighttime to improve their daytime experience, becoming more aware and kind in the process.

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14 Days

192 students

4.4 stars

7 min / day

English

Lesson 1

Introduction To REM Sleep Mindfulness

In this opening lesson, we’ll set the stage for the course by exploring why REM sleep is essential—not just for rest, but for creativity, memory, and emotional resilience. You’ll learn how mindfulness can enhance your sleep experience, making it a powerful tool for self-discovery and well-being. We’ll also give a brief overview of what’s ahead, so you know exactly what to expect on this journey into the power of the dreaming mind.

Lesson 2

Slow Wave Sleep (Deep Sleep) And Building A Foundation Of Consistency

This lesson explores the vital role of slow wave sleep (SWS) in physical recovery, muscle growth, and immune function. You'll learn how maintaining a consistent sleep schedule optimizes melatonin release and enhances sleep efficiency, ensuring you get the most out of your deep sleep cycles. We’ll also cover how disruptions in sleep timing can weaken recovery and performance—and share practical strategies to optimize your first sleep cycle for maximum restoration.

Lesson 3

Nervous System Flexibility

In this lesson, we’ll explore how your nervous system impacts sleep quality and how mindfulness can help you recognize signs of stress and sympathetic activation. You’ll learn how training your nervous system to be more adaptable leads to deeper, more restorative sleep. We’ll introduce techniques like breathing exercises, body scans, and mindful transitions to help shift your state and regulate stress. Finally, we’ll discuss how sleep reflects your daily nervous system habits—and how making small shifts can improve both your nights and days.

Lesson 4

Mindfulness

In this lesson, we will explore the foundational skill of Mindfulness, defined here as paying attention to what's happening, while it's happening, without judging what's happening. We'll share why it is a useful skill for sleep and for life more broadly, and we'll do a brief practice that you can incorporate into your daily life.

Lesson 5

Coherent Breathing

Building on the previous lesson on Mindfulness, this lesson will explore a breathing practice known as Coherent Breathing, that we can use as a bridge away from stress and agitation and toward rest. This practice is simple and effective and can be used in many different facets of daily life and preparation for sleep.

Lesson 6

4-7-8 Breathing

In this lesson, we’ll explore the 4-7-8 breathing technique—a simple yet powerful tool for calming the nervous system and preparing the body for deep sleep. You’ll learn how this practice engages the parasympathetic response, slows the heart rate, and reduces stress, making it an effective method for falling asleep faster and improving overall sleep quality. We’ll guide you through the technique step by step and discuss how to incorporate it into your nightly routine for better sleep and enhanced dream experiences.

Lesson 7

Deep Rest Practices

In this lesson, we’ll explore the concept of deep rest—how it differs from sleep, why it’s essential for recovery, and how it supports both physical and mental well-being. You'll learn practical techniques to access deep states of relaxation, quiet the mind, and release tension, making it easier to fall asleep and experience more restorative sleep cycles. We’ll also discuss how deep rest enhances dream clarity and emotional processing, helping you wake up feeling truly refreshed.

Lesson 8

Functional Napping

In this lesson, we’ll break down the science of napping—when, how, and why to nap for maximum benefits. You’ll learn how naps boost cognitive function, athletic recovery, and emotional regulation, and how to use strategic naps to support sleep consistency. Whether you want to boost energy, improve memory, or supplement lost sleep, this lesson will help you nap purposefully.

Lesson 9

Sleep Cycles & The Journey Into REM Sleep

This lesson explores the first 90-minute sleep cycle, from wakefulness to deep sleep and into REM sleep. You'll learn how brain waves slow down, transitioning from alert beta waves to the theta and delta waves of deep sleep, where the body restores and heals. We’ll also touch on the hypnagogic state, a creative, dreamlike phase before sleep, and set the stage for a deeper dive into REM sleep in future lessons.

Lesson 10

The Science Of REM Sleep

This lesson explores REM sleep, the stage where vivid dreams, emotional processing, and memory consolidation take place. Unlike other sleep stages, REM is paradoxical—the brain is highly active, especially in emotional and visual centers, while the body remains paralyzed to prevent acting out dreams. During REM, the prefrontal cortex (critical thinking and logic) is offline, which is why dreams feel real, no matter how bizarre. However, in lucid dreams, this executive network briefly re-engages, allowing awareness and control. Studies show that lucid dreaming enhances neuroplasticity, reinforcing skills, emotional intelligence, and even trauma processing. By bringing mindfulness into REM sleep, we can boost self-awareness, emotional regulation, and cognitive growth, making dreams a powerful tool for waking life.

Lesson 11

REM Sleep Experience

This lesson explores the importance of REM sleep and dreaming, emphasizing their roles in memory consolidation, emotional regulation, and creativity. Research shows that dreaming enhances problem-solving and emotional processing, as seen in studies where participants who dreamt about a task performed better and those who dreamt about emotional challenges recovered faster. Across cultures, dream practices have been valued as tools for insight and transformation. Since what we dream about matters, the next lessons will focus on improving dream recall and learning techniques to shape dream content for personal growth and problem-solving.

Lesson 12

Mindfulness Of REM Sleep

This lesson introduces the essential mindset shift that dreams are not random or meaningless, but useful and important experiences. We explore how dreaming is a natural part of childhood development, rich with imagination and emotional processing, and how this innate connection to dreams is often lost as we grow into a wake-centric adult culture that undervalues the dreaming mind. By reclaiming this perspective, we lay the foundation for deeper dream practice and begin to cultivate REM sleep mindfulness as a powerful tool for growth and self-understanding.

Lesson 13

Building Dream Recall

In this lesson we explore how we can strengthen our ability to remember dreams by working with the two bookends of the REM experience—falling asleep and waking up. We explore the importance of setting a clear intention to remember our dreams as we drift off to sleep, planting a mental seed that primes the mind for recall. On the other end, we emphasize the need for stillness and reflection upon awakening, giving ourselves space to notice and capture the often-fragile memory of our dreams. We also examine how our morning routines—including the type of alarm we use—can either support or disrupt this process, helping us better understand how to work with our sleep environment to enhance dream recall.

Lesson 14

Tying It All Together

The final lesson ties everything together, recapping the key insights from the course—how REM sleep and dreams support emotional processing, creativity, and personal growth, and how cultivating a mindset that values dreaming can deepen our relationship with the night. We revisit the foundational practices of building REM sleep mindfulness and improving dream recall and set the stage for more advanced explorations like lucid dreaming and dream incubation. With these tools and perspectives in place, we now have a solid foundation to continue working with our dreams as a meaningful and transformative part of life.