Tips & Tools For Improving Sleep Quality & Staying Asleep

Just as there are many reasons for sleep difficulties, there are also many ways to enhance sleep quality. Each person responds differently to various approaches—some find balance through the body, others through breathwork, and some through mental and emotional techniques. Every pathway is valid and plays a crucial role in achieving deep, restorative sleep.

In this course, we’ll explore a range of techniques tailored to different needs, from body-based relaxation methods to breath-centered practices and mindset shifts. Additionally, we’ll dive into sleep training strategies, including meditation and Yoga Nidra, to help you cultivate a more effortless and restful sleep experience.

No matter which approach resonates with you, this course will guide you toward better sleep and overall well-being.

Leçon 1: Better Sleep Through Body Awareness & Release

In this lesson we'll be looking at how the body can hold onto the days stress and tension and how this can have an impact on our sleep. We'll look at some very simple movements to release tension and and tightness throughout the body.

Leçon 2: Better Sleep Through Awareness Of The Breath

Today, we’ll focus on the breath and its profound effect on the nervous system, helping us reach a deeper, more restorative sleep.
Breath is the key to nervous system regulation. While we can’t directly control our heart rate or diaphragm, we can use our breath to influence them—sending signals to the body that it’s time to slow down and relax.
We will look at two very simple yet effective breath practices.

Leçon 3: Better Sleep Through A Focusing Practice For Sleep

Today, we’ll explore how to approach anxiety and stress by meeting our thoughts and emotions with compassion, curiosity, and self-love. Rather than resisting or ignoring them, we can gently face them—allowing them to become more manageable and less overwhelming.

There are many ways to do this, such as journaling, but today, I’d like to guide you through a practice called Focusing. Focusing can take as little as ten minutes to feel what Eugene Gendlin, the founder of Focusing calls a 'felt shift' which could mean a feeling of a shift within the body, like a shift in sensation or understanding about a particular subject.

Leçon 4: Better Sleep Through Meditation

Today, we’re exploring the powerful connection between meditation and sleep—specifically, how meditation can not only help you fall asleep at night, but also train your body and brain during the day to fall asleep and stay asleep at night.

Leçon 5: Better Sleep Through Yoga Nidra

In this session, we’ll explore how Yoga Nidra can support deep, nourishing sleep and how it compares to traditional meditation.
Yoga Nidra is not about effort. It’s not about clearing the mind or staying alert. Instead, it gently guides you into a state between waking and sleeping, a liminal space where deep healing and rest can occur.