10 dias

Sleep Reset

Por Johanna Asterdal

O que você irá aprender

Sleep is not just something your body does — it’s something your nervous system prepares for. But in a busy, overstimulated world, many of us never actually land before bed. We carry the day with us: the thoughts, the tension, the worries, the pressure. No wonder falling asleep feels hard. This 10-day course gently guides you into healthier, calmer evenings through simple, science-informed shifts. Each lesson offers a blend of understanding, grounding practices, and tiny nighttime rituals that help your body feel safe enough to rest. You’ll learn how stress impacts your sleep, how to unwind racing thoughts, how to release tension from the body, and how to create a soothing environment that signals to your system: it’s okay to let go now. These practices are short, accessible, and designed to fit into real life — even if you’re exhausted, overwhelmed, or busy. Over time, they build an inner rhythm of calm that supports deeper, more restorative sleep.

Johanna Asterdal

Sverige

Johanna Asterdal is a mindfulness teacher, nervous system educator, and meditation guide with a background in yoga, breathwork, and stress-aware habit coaching. She brings years of experience helping individuals create calmer routines, regulate their nervous systems, and build supportive evening rituals. Her work blends gentle science with...

Lição 1

Relearning The Art Of Slowing Down For Sleep

In this first lesson, you’ll begin to rediscover the quiet, natural transition your body was always meant to have at the end of the day. Instead of expecting yourself to switch instantly from “on” to “rest,” you’ll explore gentle, realistic ways to soften the pace of your evening and help your nervous system feel safe enough to unwind. Through simple breath awareness and a grounding practice, you’ll create the first signals that tell your body it’s allowed to settle. This lesson lays the foundation for better sleep by reconnecting you with the art of slowing down — not perfectly, but compassionately, one small cue at a time.

Lição 2

Creating A Gentle Evening Transition Ritual

Before sleep can happen, your body needs a transition — a gentle downshift from activity to rest. In this lesson, you’ll explore how simple cues like light, breath, and pacing help your system move from alertness into calm. You’ll practice a short ritual you can repeat each evening.

Lição 3

Quieting The Racing Mind

Many people struggle with overthinking at night. This lesson helps you understand why your mind becomes louder when the world becomes quieter. You’ll learn a simple thought-unwinding method and a grounding visualization to soften mental tension.

Lição 4

Releasing Tension From the Body

Your muscles store the day, even long after your mind tries to rest. In this lesson, you’ll discover how physical tension affects sleep and practice a slow, soothing relaxation technique to help your body soften into deeper rest.

Lição 5

Evening Breathwork To Calm The System

Breath is one of the most powerful tools for shifting into rest mode. This lesson introduces accessible nighttime breathwork designed to reduce activation, soften the heart rate, and guide your system toward relaxation.

Lição 6

Creating A Sleep-Supportive Environment

Your bedroom sends powerful signals to your nervous system. This lesson explores small environmental changes — light, temperature, noise, and space — that help your body feel safer and more prepared for sleep. You can choose one small change to try tonight.

Lição 7

Soothing Nighttime Anxiety

Nighttime anxiety often appears when everything else becomes quiet. In this lesson, you’ll learn why this happens and practice a calming nighttime grounding sequence designed to bring your system back into steadiness.

Lição 8

When You Wake Up At 3 AM

Middle-of-the-night awakenings are incredibly common. In this lesson, you’ll explore what causes them and learn gentle tools for easing frustration, settling the body, and guiding yourself back to sleep without effort or pressure.

Lição 9

A Restful Evening Mindset

Your thoughts about sleep shape your experience of sleep. This lesson helps you shift out of fear and frustration and into a kinder, more supportive mindset that allows your body to rest more naturally. You’ll practice a short evening affirmation ritual.

Lição 10

Becoming The Version Of You Who Sleeps Well

In the final lesson, you’ll explore how identity shapes habits — including sleep. You’ll reflect on the calmer, more supported version of yourself you’ve been building throughout this course and choose one tiny nightly ritual to continue beyond these ten days.

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