Deep Sleep: Learn To Sleep Well

Go to sleep faster and sleep through the night

What you'll learn
Go to sleep faster.
Sleep deeper and through the night without waking up.
Reduce nighttime rumination and negative thoughts, that won't let you sleep.
Get a good understanding about sleep and enjoy guided practices to gently fall asleep.
Requirements
This course is right for you, if you're struggling to go to sleep, wake up at night or don't feel well rested in the morning.
Join this course if stress has you anxious, tense and worried and overthinking won't let you sleep at night.
If you want to avoid or reduce sleep medication, this course helps you develop healthy habits for deep sleep.
Description
If you want to improve your sleep, this course is a step in the right direction. You won't to regret it!The course is based on the official S3 guideline for sleep disorders and will help you to fall asleep faster and stop nighttime rumination.Course material:9 lessons with facts about good sleep9 sleep exercises as video and mp3 downloadAdditional material: 1-week meditation course with 8 lessons5 calming exercises for everyday lifeLearning to sleep: Learning Lessons: I will explain to you exactly how sleep works and how you can go to sleep faster and sleep betterThe basis of my recommendations is the official S3 guideline for sleep disorders. This guideline was created by leading physicians and sleep scientists and is based on intensive international research.This course contains only advice on which there is a broad academic consensus and also points out misinformation about sleep that is widespread in magazines and online media.Nine Good Night Practices: After each learning lesson, you will have a 30-minute sleep practice, to listen to, when you lie down at night.These sleep practices are supported by Nature Sounds as well as Theta Waves, to help you fall asleep faster and improve your sleep quality.The 9 sleep practices are also available for you to download as mp3.Additional Material: MeditationsAs an add-on, I have added a one-week simple meditation course that is optional for you but will help if stress has you anxious, tense and worried. This calming mindfulness practice is recommended by leading sleep therapists, which is why I included it in the course.Meditation improves sleep patternsHigh-performing individuals that don’t get enough sleep can experience negative effects such as the inability to maintain focus, mood disturbances, increased anxiety or depression and decreased motor control.By incorporating meditation into the workout routine, athletes can sleep better, so can mothers and managers.This is because meditation techniques evoke the relaxation response, a deep physiological shift in the body that’s the opposite of a stress response. This relaxation response can help eliminate stress, which is usually the cause of sleep trouble.Practices for everydayThe course for the night is set during the day. In this section you will learn easy practices to relax your mind during the day, so that negative thoughts don't pile up and keep you awake at night.The effectiveness of the proven methods in this course is comparable to that of sleep medication but without side effects.

Overview

Section 1: Introduction and Calming exercise

Lecture 1 Deep Sleep Introduction

Lecture 2 Relaxation exercise for going to sleep

Section 2: Cognitive Behavioural Therapy

Lecture 3 Mindfulness exercises to break negative thought patterns

Lecture 4 Yoga Nidra

Lecture 5 Yoga Nidra Exercise for going to sleep.

Section 3: Sleep Myths: Misinformation about sleep

Lecture 6 Misconceptions about sleep

Lecture 7 Relaxation

Lecture 8 Relaxation Exercise: Pure Sleep

Section 4: Sleep Myths: Misconceptions about sleep

Lecture 9 Verified medical findings

Lecture 10 Mental and physical cleansing at night

Lecture 11 Relaxation Exercise: White Light

Section 5: Sleep Myths: Fears about little sleep

Lecture 12 Sleep Cycles

Lecture 13 Relaxation Exercise: Phantasy journey

Section 6: Sunlight: a magic potion

Lecture 14 The outdoors

Lecture 15 Relaxation Exercise: Fire

Section 7: Creating a healty sleep environment

Lecture 16 Your bedroom: a wellness oasis

Lecture 17 Deep Sleep Exercise: Progressive Muscle Relaxation

Section 8: Mindfulness

Lecture 18 Mind yourself - Becoming aware of the current Moment

Lecture 19 Relaxation Exercise: In the enchanted forrest

Section 9: Summary: Deep Sleep

Lecture 20 Deep Sleep: Wrapping up

Lecture 21 Body Relaxation Exercise

Section 10: Add on: Calming Meditation Course

Lecture 22 Value of Meditation

Lecture 23 Shamatha Meditation

Section 11: Introduction to the calming Shamatha Meditation

Lecture 24 Shamatha

Lecture 25 Shamatha Meditation

Section 12: Appreciation

Lecture 26 Step by Step

Lecture 27 Shamatha Meditation

Section 13: Dealing with Thoughts

Lecture 28 Thoughts

Lecture 29 Shamatha Meditation

Section 14: Merging of mind and breath

Lecture 30 The breath, our cuddly bear.

Lecture 31 Shamatha Meditation

Section 15: Sharpening the mind

Lecture 32 Focussing on the outbreath

Lecture 33 Shamatha Meditation

Section 16: Mindfulness in Meditation

Lecture 34 Mindfulness

Lecture 35 Shamatha Meditation

Section 17: Summary: Meditation

Lecture 36 Compassion for yourself

Lecture 37 Shamatha Meditation

Section 18: Short Relaxation Practices for every day life.

Lecture 38 Taking a Pause

Lecture 39 4-7-8 Breathing Exercise

Lecture 40 Breathing into your tensions and letting them go

Lecture 41 Quick Muscle Relaxation

Lecture 42 Counting backwards

This course is for you if you are experiencing severe sleep disorders.,Join this course if your thoughts and worries keep you up at night.,This is for people, who don't want to rely on sleeping pills.,For managers, business professionals, athletes, mothers and everyone, who has to stand their ground every day.