Lição 1
Why Is Sleep Important?
We will see that although we cannot fully explain the mechanisms behind sleep, the negative effects of sleep deprivation are well-recognized. We spend an average of 8 hours a night sleeping or should I say, trying. But we still need to know how to manage our sleep and that is what you will discover in this training. To finish the session, we will do a breathing exercise that will allow our vital energy, called Qi, to circulate better in order to prepare for a good night's sleep.
Lição 2
Sleep: A Friend Dedicated To Your Highest Good
We will learn more about the different phases that punctuate our nights in order to take a closer look at this vital phenomenon. Sleep thus appears as the price to pay to continue to evolve but also and especially to stay alive. Sleep is a friend dedicated to your highest good, so it is important to give it the place it deserves in our lives by establishing a relationship based on attention and the implementation of actions that allow its improvement. Our final practice is a mindfulness session during which we invite sleep.
Lição 3
Stress & Sleep
Welcome to Day 3 of the course, where we discuss the vast and delicate subject of stress and its connection to sleep problems. When we are under stress, our bodies have difficulty managing external pressures, whether mental or physical. Today we are laying the groundwork for understanding about all the possible ramifications of stress and their role in our ability to fall asleep.
I suggest you take a notebook and a pen during our final practice, during which we will try to discover and put forward the reasons for our disorders in order to begin the healing process.
Lição 4
Preparing For Sleep: Bedtime Routine
Now that we know more about the causes and consequences of a lack of sleep, we will be able to set up a routine in order to prepare ourselves every day to spend a pleasant and restorative night. Like an athlete, today is the day you decide to put in place an action plan and stick to it. I will help you with it. The final meditation is a mindfulness practice that helps to diminish the thoughts that keep us from enjoying the present moment and that keep us awake at night.
Lição 5
What To Do Right Before Sleep
After setting up an evening routine from dinner to bedtime, today we talk about the very moment we go to bed - just before closing our eyes - a crucial and difficult time for many of us. What actions need to be taken, in what order, and why are the questions we are answering today. The final meditation is a preparation for bedtime, which comes from yoga nidra, a deep sleep practice.
Lição 6
Sleep Preparation Is An All Day-Long Process
Today we will learn tips and methods that can be started as soon as you jump out of bed. Some of them obvious to some people, some less known to others. We learn that sleep is a process that starts during the day and, I would say, as soon as we get up. The final meditation is a gratitude practice. It is perfect for starting the day well and also to end it gently, which is important in managing rest.
Lição 7
Tools For Falling Asleep: Brainwave Entrainment
Today, as well as in sessions 8 and 9, we will discover tools and techniques designed to induce a very deep relaxation conducive to falling asleep. In this session, I talk about brainwave entrainment and hypnosis. Theta waves correspond to the hypnotic state, a state of very deep relaxation in which the patient is brought by a professional to deep sleep, for therapeutic purposes. The final meditation is a musical composition containing theta waves, as well as binaural sounds.
Lição 8
Tools For Falling Asleep: Sound Therapy
Lately, we have been talking about binaural sounds, as well as theta and delta waves, which are efficient for falling asleep. Today, we will see that sound has been used for thousands of years for therapeutic purposes and has developed into a discipline called sound healing or therapy. When it is used for purely relaxing purposes, it is referred to as "sound relaxation". I personally think it is the same and I will explain why. Today our final meditation is a musical composition of sound healing, containing popular instruments such as singing or Tibetan bowls, bells, chimes, and more.
Lição 9
Tools For Falling Asleep: Natural Remedies, Techniques & Therapies
Today, we talk about natural remedies, techniques, and therapies to be practiced along with introspection and a holistic approach to changing one's life. There would be a lot to cover on this subject, so my goal is to provide you with a series of remedies and techniques that you will have the choice to study through your own in-depth research. This way, you will find out which ones appeal to you the most and are most suitable for you personally. Our final practice is a cardiac coherence exercise which is a tool for stress and emotion management, recognized since 2014 by the French Cardiology Federation as one of the simplest and most effective techniques to counter anxiety, which is often responsible for our bad nights.
Lição 10
Conclusion & Final Recommendations
Welcome to the last day of the training called "Conclusion And Final Recommendations", where we summarize what we learned and recall the most important points. In the end, I also give you a last-minute tip to help you manage your sleep. We end with a piece of sound therapy music that, if you listen to it before you go to sleep, will plunge you into a state of plenitude and make you fall asleep.
Thank you for taking the training with me. I am available at any time in the virtual classroom to answer your questions.
