Lesson 1
Why We Sleep
This lesson will motivate you to improve your sleep habits. We'll achieve this by recognizing common challenges and highlighting the many advantages of sleeping well. This lesson covers the latest diagnostic criteria for insomnia and introduces the idea of sleep hygiene.
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Lesson 2
Sleep Hygiene Part 1: Consolidate Your Sleep
Establishing good sleep hygiene practices is essential for maintaining a consistent sleep schedule that benefits your overall well-being. These practices encompass behaviours that promote healthy sleep patterns, such as maintaining a regular sleep schedule, creating a conducive sleep environment, and engaging in relaxing activities before bedtime. Research conducted worldwide has confirmed that poor sleep hygiene can lead to insomnia. By incorporating all of these principles into your daily routine, you can significantly improve your chances of achieving restful sleep. It is important to consistently follow these practices for at least a month to experience their full effectiveness.
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Lesson 3
Sleep Hygiene Part 2: Creating Your Optimal Sleep Environment
In this lesson, we will delve deeper into the behavioral principles of sleep hygiene. Principles five through seven will concentrate on establishing an ideal sleep environment, designating the bedroom for sleep, and developing a tranquil nighttime routine conducive to rest.
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Lesson 4
Sleep Hygiene Part 3: Substances That Interfere With Sleep
In this lesson, we will delve deeper into the principles of sleep hygiene by examining key substances that can disrupt sleep. Furthermore, we will analyze the timing and quantity of meals to identify the most effective ways to maintain proper nourishment and hydration without compromising the quality of sleep.
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Lesson 5
Sleep Hygiene Part 4: Sleep Promoting Habits
This lesson marks the conclusion of our examination of sleep hygiene principles. We will delve into the development of healthy sleep habits, emphasizing that these habits should be established from the moment we wake up. You will gain insight into the influence of light, exercise, and worries on your sleep patterns, and we will underscore the significance of consulting with your physician regarding any unresolved sleep issues despite adhering to sleep hygiene practices.
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Lesson 6
Polyvagal Theory And Sleep
Dr. Stephen Porges is the renowned researcher behind the development of the Polyvagal Theory, which delves into the intricacies of the human nervous system. This theory sheds light on how our nervous system reacts to various situations, such as feelings of safety, danger, connection, or threat. In this lesson, we will delve into effective strategies for regulating nervous system arousal by utilizing key tools derived from the Polyvagal Theory.
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Lesson 7
Breathwork For Sleep
This soothing breathwork routine is designed to help you unwind and achieve a state of deep relaxation before bedtime. The practice begins with cultivating awareness of your breath and then transitions into the 4-7-8 breathing technique. This method, originally derived from yoga pranayama practices, gained popularity through the work of Dr. Andrew Weil for its ability to promote activity in the parasympathetic nervous system, triggering the body's "rest and digest" response.
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Lesson 8
Progressive Muscle Relaxation For Sleep
Progressive Muscle Relaxation (PMR) is a scientifically proven technique to promote better sleep. This practice consists of contracting and relaxing various muscle groups in a systematic manner. After preparing your sleep environment, lie down in bed and follow my guidance as you listen. I recommend trying this technique for multiple consecutive nights to experience its full benefits.
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Lesson 9
Yoga Nidra For Deep Sleep
The practice of yoga nidra, also known as yogic sleep, is rooted in the teachings of Swami Satyananda, who focused on stress management and achieving deep relaxation. I recommend giving this recording a listen after your nightly routine, when you're ready to unwind. Try it out for a few nights in a row and see if it helps you drift off to dreamland and stay there. Sweet dreams!
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Lesson 10
iRest Yoga Nidra For Sleep
iRest Yoga Nidra was developed by Dr. Richard Miller, who integrated the practice of yoga nidra with principles of neuroscience and psychology. Extensive research on iRest has shown that consistent practice can effectively alleviate symptoms related to sleep disturbances, chronic pain, depression, anxiety, and PTSD. I recommend listening to this recording as part of your nightly routine to help you unwind and relax. For optimal results, try incorporating this practice into your routine for several consecutive nights and observe the positive effects it can have on your well-being.
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