Lección 1
Easing Sleep Anxiety
This lesson focuses on easing sleep anxiety by addressing the connection between the mind and body. It explores how racing thoughts and physical tension can disrupt sleep and offers effective strategies like body scans, mindful breathing, and pre-sleep routines to promote relaxation. Techniques such as the 5-4-3-2-1 sensory practice, journaling, and guided breathing help calm the nervous system and create a peaceful mindset for better rest. By practicing these methods consistently, you can reduce nighttime anxiety and support long-term sleep wellness.
Listen to this during the pre-sleep calming hour or pause and begin the guided practice that begins at six minutes when you are in bed ready to sleep.
Please keep in touch, ask questions and let me know how you are doing as you move through the course.
Lección 2
Quieting The Racing Mind
This lesson focuses on quieting the racing mind by using mindfulness and relaxation techniques to ease mental restlessness. It introduces strategies such as witnessing thoughts without engaging withthem, journaling for mental clarity, and practicing gratitude to shift focus away from worry about the future. Techniques like body scans, deep breathing, and sensory anchors help interrupt thought cycles and reduce tension in both the mind and body. By maintaining a consistent pre-sleep routine and setting nightly intentions, you can create a peaceful mental state that supports restorative sleep. These practices work together to break patterns of overthinking and promote long-term sleep wellness.
The gratitude practice begins at 11:45 and the guided bedtime practice at 14:30. The gratitude practice is also included in the Restful Nights playlist.
Please keep in touch, ask questions and let me know how you are doing as you move through the course.
Lección 3
Relaxing The Body To Soothe The Mind
This lesson focuses on using physical relaxation techniques to calm the mind and ease sleep anxiety. It explores how the nervous system’s natural defense mechanisms, like tension and breath-holding, can lead to racing thoughts and restlessness. By practicing mindful breathing, body scans, and progressive muscle relaxation, you can signal safety to the nervous system and reduce physical tension. Techniques such as cyclic sighing and diaphragmatic breathing help smooth the breath, while journaling and quiet reflection allow you to identify and release lingering worries. Through consistent use of these tools, you can create a calming bedtime routine that supports restorative sleep.
Pause at 7:45 and play the guided practice while you are in bed.
Please keep in touch, ask questions and let me know how you are doing as you move through the course.
Lección 4
Validating And Managing Anxious Thoughts
This lesson focuses on validating and managing anxious thoughts that interfere with sleep. It highlights how worrying about not sleeping can create a cycle of hypervigilance and tension, making rest even harder. Techniques such as acknowledging anxious thoughts, reframing catastrophic thinking, and practicing breathing exercises help calm the mind and body. Strategies like a consistent pre-sleep routine, journaling, and guided practices provide tools to ease nighttime anxiety. By accepting imperfect sleep and focusing on relaxation rather than perfection, you can build a healthier mindset for long-term sleep wellness.
There is a guided practice at 6:45 and/or you are invited to listen to a yoga nidra practice from the Restful Nights Playlist.
Please keep in touch, ask questions and let me know how you are doing as you move through the course.
Lección 5
Building Long Term Management Habits For Easing Sleep Anxiety
This final lesson consolidates all the tools and techniques introduced throughout the course for long-term sleep anxiety management. It emphasizes the importance of a consistent pre-sleep routine, including regular sleep and wake times, journaling, and calming practices like breathing exercises, body scans, and guided meditations. The lesson highlights the mind-body connection, explaining how thoughts can influence physical tension and how relaxing the body can calm the mind. Strategies such as gratitude reflection and reframing anxious thoughts help reduce catastrophic thinking and promote emotional resilience. By maintaining these practices consistently, you can build a sustainable, supportive approach to restful sleep.
You may wish to slip into bed before you do the relaxation at 9:30.
Please keep in touch, ask questions and let me know how you are doing as you move through the course.
