Safe To Sleep

Insomnia relief, anxious minds sleep meditations, and a complete 7-night programme to help you fall asleep and help you get the rest you deserve. If you struggle with insomnia, anxiety at night, racing thoughts, or 3 am waking, this course was made for you.
Over seven gentle nights, hypnotherapist Emily Hayden guides you from a wired, anxious nervous system back to deep, restful sleep. Each night builds on the last, combining evidence-based sleep techniques with beautiful guided meditation to retrain your body's response to bedtime.
You'll learn real, science-backed tools used by sleep experts: slow breathing for the nervous system, progressive muscle relaxation, the worry download, cognitive shuffling, guided imagery, visualisation, and self-compassion practices. By the end of the week, your nervous system will have learned, through gentle repetition, that it is safe to rest.
This course is for: people with insomnia, anxious sleepers, racing minds at bedtime, 3 am wakers, those tired of being tired, anyone who has tried everything to sleep, and just wants to be gently taken the rest of the way.
Best experienced lying in bed, with headphones, one night at a time. Begin with the course introduction, then Night One.
Sleep well.

Leçon 1: Why You Can't Sleep (And Why It's Not Your Fault)

The first night. We gently begin by understanding why anxiety and sleep get tangled, and you learn the foundational breath that signals safety to your nervous system. A soft, reframing welcome into the week ahead.

Leçon 2: Letting The Body Lead (Releasing The Day From Your Muscles)

Tonight, we teach the body what release truly feels like. Using a gentle, evidence-based muscle relaxation practice, we move through your body, softly tightening and letting go, until the day melts out of you and your body is ready to drift into sleep.

Leçon 3: Emptying The Mind (The Worry Download)

If your mind races the moment your head touches the pillow, this night is for you. We learn to gently set down the day's thoughts so the mind can rest. And we visit the small gland inside your brain, which releases the body's natural lullaby of melatonin.

Leçon 4: When You Wake In The Night

For anyone who wakes up at 3 am with a racing mind, tonight we learn that waking in the night is normal, how to lower the alarm, so you can drift back, and we walk together down a gentle staircase into the most peaceful place inside you. Save this night to return to any time you wake.

Leçon 5: The Quiet Mind (Cognitive Shuffling)

Tonight we will learn a real evidence-based technique developed by a sleep scientist. Cognitive Shuffling is a gentle way to drift the mind into sleep, by feeding it random, unconnected images, the brain naturally drifts through just before falling asleep.
A tool you will use for the rest of your life!

Leçon 6: Meeting The Part Of You That Holds Everything

The tender heart of the course. Tonight, we turn toward the part of you that has been working hardest to keep you safe, often for years, and we meet it with the kindness it has been longing for. The deepest nervous system regulator there is, is also the simplest. Self-compassion.

Leçon 7: Your New Relationship With Sleep

The final night. We gather everything you have learned this week into a sustainable nightly ritual you can carry with you for life. The longest, deepest drift of the course, and a tender send-off. You can return to any night, any time you need it. The course is here. I am here.