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Natural Sleep Solutions

Posted on May 19th, 2016 in Individual Resources

Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. The self-directed program, Natural Sleep Solutions, and the other resources posted here are designed to help you become a better sleeper.

Listen to our Sleep Well! self-directed program podcast. Episode 1: Getting Started will help you discover strategies to help you fall asleep faster, sleep through the night and wake up feeling energized. Before you listen to our podcast download our Sleep Self-Assessment and 10-Day Sleep Journal.

This is just the first episode of our Natural Sleep Solutions podcast series. Below you'll find additional podcasts, along with informative handouts, to help you get a good night's sleep.

 

Additional Natural Sleep Solutions Resources

What to Do When You Can't Sleep is Episode 2 of our podcast series. Take 5 minutes to learn techniques to help you fall asleep faster or fall back to sleep if you wake up in the middle of the night. Gentle stretching, breathing and guided relaxation exercises are a few of the techniques mentioned in this podcast. Below are some examples for you to try.

Bedtime Stretches

Breathing Exercises

 

Episode 3 is Reset Your Internal Clock: Calculate Your Ideal Bedtime. What time should you go to bed? During this 10-minute session, explore a strategy known as sleep restriction to help reset your body's internal clock. The following forms and guided meditation or exercise routines will help you adjust your bedtime.

Sleep Journal

Calculate Your Sleep Schedule

10-Minute Calming Breath Meditation

10-Minute Tension Release

20-Minute Calming Breath Meditation

20-Minute Head-to-Toe Tension Release

Hypnotherapy for Better Sleep

 

Episode 4 is Rise and Shine. A consistent sleep schedule is key to sleeping well. This strategy is an important part of resetting your internal clock for a great night’s sleep. Listen to how you can regulate your melatonin levels, the sleep hormone, in this 6-minute podcast.

 

Episode 5 is Put Stress to Rest. In this 11-minute session, you will gain a greater understanding of the effect stress may have on your sleep. Most importantly, you will also discover strategies to help you feel less stressed during the day and sleep better at night. Below are a variety of guided relaxation programs. By listening to these meditations regularly, your stress hormones will be kept at bay not only while you are practicing the exercise, but throughout the rest of your day and night as well.

10-Minute Calming Breath Meditation

10-Minute Tension Release

20-Minute Calming Breath Meditation

20-Minute Head-to-Toe Tension Release

Hypnotherapy for Better Sleep

 

Episode 6 is Turn Off Your Mind When You Turn Off the Lights. Confronting your negative thoughts about sleep is one of the most powerful techniques to improve your sleep as well as lower your overall level of stress.  Learn how cognitive restructuring can bring you one step closer to becoming a better sleeper in our 14-minute podcast.