6 Steps To Better Sleep
Everything you need to know to sleep better.
Start
Course Overview
Creating a Sleep Environment
Why Do We Sleep?
Understand the science of sleep
Transform your bedroom for quality sleep
Creating Bedtime Rituals
Looking After Your Body
Establish a wind-down routine
Optimise your diet and exercise
The Power of Consistency
Learning to Relax
Practice techniques to calm your mind and body
Create habits that last
Module 5 Learning to Relax
Powerful techniques to calm your mind and body.
Start
Introduction 1 / 6
Introduction 2 / 6
Objectives
Understand how meditation, journaling and non-sleep deep rest impact sleep
Apply these techniques and track changes in your sleep, mood and energy levels
Reflect on these experiences and make your preferred technique a part of your daily life
Click the "Home" button in the upper right to return to Course Overview.
To view the previous screen, click the "back" button in the upper left.
Click the "menu" button in the upper right to open Module Overview.
Navigation
This module is entirely self-paced and can be completed in 45-60 minutes. We recommend following the module's sequence for best results.
Look out for interactive elements on each page:
Click to listen to the audiotrack
Click to read the transcript
To view the next screen, click the "next" button in the bottom right.
Click the view all interactive elements on the page
Introduction 4 / 6
Toolkit - Lesson 1
Learn more about meditation and breathing
Toolkit
After each lesson, dive into our expert-curated content to learn about the techniques covered in this module.
Toolkit - Lesson 2
Explore journaling techniques and prompts
Toolkit - Lesson 3
Discover guided NSDR practices
Introduction 5 / 6
Mini Meditation
Before moving on, let's try a short, 1-minute meditation. This can help you centre and find a sense of calm.
If you haven't tried meditation before, don't worry! Here's what you need to do:
- Find a quiet place or put headphones on
- Sit comfortably
- Move to the next screen and view the video that will guide you through the practice!
After that, pause to reflect on your experience.
I can't watch a video right now
View a mini meditation
Introduction 6 / 6
Play the video below to try a mini meditation.
reflection
Module 5. Lesson 3 | Overview
Let's dive in
Click on each lesson to learn more.
Lesson 1 Meditation & Breathing
Lesson 2Journaling
Lesson 3Non-Sleep Deep Rest (NSDR)
Lesson 3. NSDR 1 / 6
Non-Sleep Deep Rest (NSDR)
Quiet your thoughts and recharge without sleep.
Non-sleep deep rest, or NSDR, a science-backed method that helps unwind before bed and feel more recharged and refreshed during the busiest of days. Move on to the next section to find out more!
Lesson 3. NSDR 2 / 6
NSDR
Quick overview.
Deep relaxation without the need for sleep
Inspired by Yoga Nidra, or "yogic sleep"
Uses guided meditation, deep breathing and body scan
Lowers stress hormone levels and promotes rest
Improves sleep quality, reduces stress, and supports cognitive function
Lesson 3. NSDR 3 / 6
How to practice NSDR?
Find a quiet space to sit or lie down
Choose the practice length and set a timer
Breathe deeply and slowly
Focus on the feelings in your body
View a guided NSDR recording
Lesson 3. NSDR 4 / 6
Play the video below to try a guided NSDR practice.
reflection
Lesson 3. NSDR 5 / 6
Lesson 3. NSDR 6 / 6
Key Takeaways
NSDR, or yoga nidra, allows for rest without falling asleep. It combines meditation, breathwork, and guided relaxation.
It reduces stress and anxiety, promotes deep relaxation, improves focus and contributes to better sleep quality.
Practice NSDR any time a day — simply find a comfortable position and follow a guided practice for 10 to 30 minutes.
Module 5. Toolkit
Toolkit - Lesson 1
Learn more about meditation and breathing
Toolkit
After each lesson, dive into our expert-curated content to learn about the techniques covered in this module.
Toolkit - Lesson 2
Explore journaling techniques and prompts
Toolkit - Lesson 3
Explore guided NSDR practices
Module 5. Lesson 3 | Toolkit
Lesson 3. Toolkit
Click on the sections below to learn more about NSDR and explore guided practices.
Guided NSDR Practices
Videos
Podcasts
Articles
Done
Module 5. Lesson 3 | Toolkit 1 / 4
Choose from a variety of practices, 10 to 30 minute long, and practice any time a day.
Module 5. Lesson 3 | Toolkit 2 / 4
Watch these short videos to learn more about how NSDR works.
Module 5. Lesson 3 | Toolkit 3 / 4
Read these articles to learn more about NSDR.
Module 5. Lesson 3 | Toolkit 4 / 4
On the go? Tune in to these podcasts to learn more about NSDR and other restorative practices.
Module 5. Outro
Congratulations
on completing Module 5 — Relaxations techniques!
We hope you enjoyed learning and practicing meditation, journaling and NSDR. Remember: consistency is the key. You will achieve great results over time if you practice these habits regularly. We wish you a very good night's sleep, and see you in the next module!
finish
Module 5. Survey
One last thing...
Module 5. Menu
Menu
Introduction
Other
Module Content
Welcome Video
Lesson 1. Meditation and Breathing
Course Overview
Module Objectives
Survey
Lesson 2. Journaling
Navigation
Next steps
Lesson 3. Non-Sleep Deep Rest
Summary
Toolkit
Now, how to actually practice NSDR? Here are some tips to get you started. 1. Choose a quiet, comfortable space where you can sit or lie down without distractions. 2. Decide how long you want to practice NSDR for (anywhere from 10 to 30 minutes) and set a timer, so you can fully relax without worrying about the time. 3. Sit or lie down comfortably and pay attention to your breath, practicing deep, slow inhalations and exhalations to promote relaxation. 4.Gradually shift your awareness to different parts of your body, noticing any sensations or areas of tension and allowing them to soften. 5.Consider following guided NSDR recordings, as they can lead you through specific techniques and help you stay focused. When you are ready, play the on-screen video to try your first NSDR practice.
Non-Sleep Deep Rest, or NSDR, is a practice that helps bring about deep physical and mental relaxation without the need for actual sleep. It’s inspired by the ancient practice of Yoga Nidra, or “yogic sleep”, a traditional practice from yoga dating back thousands of years, and is popularised by neuroscientist Dr. Andrew Huberman. NSDR uses guided meditation, deep breathing and body scan. This combination of exercises helps activate the body’s relaxation response, lowering stress hormone levels and promoting rest. Research shows that such deep rest can improve sleep quality, reduce stress, and support cognitive health. These benefits make NSDR a valuable tool for well-being and resilience.
Well done!
How did it go?
- What physical sensations did you notice during the practice, and how did they shift as you continued
- Did your mind drift to certain thoughts or concerns? Reflect on what they might be telling you about your current state.
- How do you feel now compared to when you started? What changes, if any, do you notice in your mood, energy, or focus?
Jot down any thoughts or observations in your reflection journal to track your progress.
Have you ever wished to calm the inner chatter, fall asleep faster, and feel more relaxed and recharged during the day? Non-Sleep Deep Rest might be just what you need. NSDR is a research-backed technique that combines relaxation and mindful breathing to bring your body and mind into a restful state — without requiring actual sleep. In this lesson, we’ll look in more detail at what NSDR is, explore its benefits for sleep and well-being, and try a short practice together so you can experience its effects for yourself.
By the end of this module, you will understand how meditation, journaling, and non-sleep deep rest can positively impact your sleep quality and overall well-being. You will also put these techniques into practice and confidently apply each method with best practices and track the changes in your sleep, mood, and energy. Finally, you will reflect on your experiences with each technique and develop a plan to incorporate your favourite approach into your daily routine. Each step you take will help you build a stronger foundation for restful sleep and greater relaxation. Let's dive in!
If you can't play the video right now, simply inhale and exhale a few times for one minute, slowly and deeply, focusing on your breath with your eyes closed.
Then, close this window, move on to the next page and click the Reflect button to view the reflection prompt.
How did this go?
Take a moment to reflect on your experience. How did you feel before the meditation, and how are you feeling now? Write down any thoughts or observations in your favourite note-taking app or on a piece of paper. These reflections will help you track your progress as you explore new techniques in this module and discover what works best for you. If you'd like to try a longer meditation, open the YouTube link below:
Try a 10-minute Headspace meditation
Nadezhda Ryazhko_DLI Course Project_6 Steps To Better Sleep
Nadezhda R
Created on October 30, 2024
A prototype of a course on sleep improvement | Module 5 Introduction and Lesson 3
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Transcript
6 Steps To Better Sleep
Everything you need to know to sleep better.
Start
Course Overview
Creating a Sleep Environment
Why Do We Sleep?
Understand the science of sleep
Transform your bedroom for quality sleep
Creating Bedtime Rituals
Looking After Your Body
Establish a wind-down routine
Optimise your diet and exercise
The Power of Consistency
Learning to Relax
Practice techniques to calm your mind and body
Create habits that last
Module 5 Learning to Relax
Powerful techniques to calm your mind and body.
Start
Introduction 1 / 6
Introduction 2 / 6
Objectives
Understand how meditation, journaling and non-sleep deep rest impact sleep
Apply these techniques and track changes in your sleep, mood and energy levels
Reflect on these experiences and make your preferred technique a part of your daily life
Click the "Home" button in the upper right to return to Course Overview.
To view the previous screen, click the "back" button in the upper left.
Click the "menu" button in the upper right to open Module Overview.
Navigation
This module is entirely self-paced and can be completed in 45-60 minutes. We recommend following the module's sequence for best results.
Look out for interactive elements on each page:
Click to listen to the audiotrack
Click to read the transcript
To view the next screen, click the "next" button in the bottom right.
Click the view all interactive elements on the page
Introduction 4 / 6
Toolkit - Lesson 1
Learn more about meditation and breathing
Toolkit
After each lesson, dive into our expert-curated content to learn about the techniques covered in this module.
Toolkit - Lesson 2
Explore journaling techniques and prompts
Toolkit - Lesson 3
Discover guided NSDR practices
Introduction 5 / 6
Mini Meditation
Before moving on, let's try a short, 1-minute meditation. This can help you centre and find a sense of calm.
If you haven't tried meditation before, don't worry! Here's what you need to do:
- Find a quiet place or put headphones on
- Sit comfortably
- Move to the next screen and view the video that will guide you through the practice!
After that, pause to reflect on your experience.I can't watch a video right now
View a mini meditation
Introduction 6 / 6
Play the video below to try a mini meditation.
reflection
Module 5. Lesson 3 | Overview
Let's dive in
Click on each lesson to learn more.
Lesson 1 Meditation & Breathing
Lesson 2Journaling
Lesson 3Non-Sleep Deep Rest (NSDR)
Lesson 3. NSDR 1 / 6
Non-Sleep Deep Rest (NSDR)
Quiet your thoughts and recharge without sleep.
Non-sleep deep rest, or NSDR, a science-backed method that helps unwind before bed and feel more recharged and refreshed during the busiest of days. Move on to the next section to find out more!
Lesson 3. NSDR 2 / 6
NSDR
Quick overview.
Deep relaxation without the need for sleep
Inspired by Yoga Nidra, or "yogic sleep"
Uses guided meditation, deep breathing and body scan
Lowers stress hormone levels and promotes rest
Improves sleep quality, reduces stress, and supports cognitive function
Lesson 3. NSDR 3 / 6
How to practice NSDR?
Find a quiet space to sit or lie down
Choose the practice length and set a timer
Breathe deeply and slowly
Focus on the feelings in your body
View a guided NSDR recording
Lesson 3. NSDR 4 / 6
Play the video below to try a guided NSDR practice.
reflection
Lesson 3. NSDR 5 / 6
Lesson 3. NSDR 6 / 6
Key Takeaways
NSDR, or yoga nidra, allows for rest without falling asleep. It combines meditation, breathwork, and guided relaxation.
It reduces stress and anxiety, promotes deep relaxation, improves focus and contributes to better sleep quality.
Practice NSDR any time a day — simply find a comfortable position and follow a guided practice for 10 to 30 minutes.
Module 5. Toolkit
Toolkit - Lesson 1
Learn more about meditation and breathing
Toolkit
After each lesson, dive into our expert-curated content to learn about the techniques covered in this module.
Toolkit - Lesson 2
Explore journaling techniques and prompts
Toolkit - Lesson 3
Explore guided NSDR practices
Module 5. Lesson 3 | Toolkit
Lesson 3. Toolkit
Click on the sections below to learn more about NSDR and explore guided practices.
Guided NSDR Practices
Videos
Podcasts
Articles
Done
Module 5. Lesson 3 | Toolkit 1 / 4
Choose from a variety of practices, 10 to 30 minute long, and practice any time a day.
Module 5. Lesson 3 | Toolkit 2 / 4
Watch these short videos to learn more about how NSDR works.
Module 5. Lesson 3 | Toolkit 3 / 4
Read these articles to learn more about NSDR.
Module 5. Lesson 3 | Toolkit 4 / 4
On the go? Tune in to these podcasts to learn more about NSDR and other restorative practices.
Module 5. Outro
Congratulations
on completing Module 5 — Relaxations techniques!
We hope you enjoyed learning and practicing meditation, journaling and NSDR. Remember: consistency is the key. You will achieve great results over time if you practice these habits regularly. We wish you a very good night's sleep, and see you in the next module!
finish
Module 5. Survey
One last thing...
Module 5. Menu
Menu
Introduction
Other
Module Content
Welcome Video
Lesson 1. Meditation and Breathing
Course Overview
Module Objectives
Survey
Lesson 2. Journaling
Navigation
Next steps
Lesson 3. Non-Sleep Deep Rest
Summary
Toolkit
Now, how to actually practice NSDR? Here are some tips to get you started. 1. Choose a quiet, comfortable space where you can sit or lie down without distractions. 2. Decide how long you want to practice NSDR for (anywhere from 10 to 30 minutes) and set a timer, so you can fully relax without worrying about the time. 3. Sit or lie down comfortably and pay attention to your breath, practicing deep, slow inhalations and exhalations to promote relaxation. 4.Gradually shift your awareness to different parts of your body, noticing any sensations or areas of tension and allowing them to soften. 5.Consider following guided NSDR recordings, as they can lead you through specific techniques and help you stay focused. When you are ready, play the on-screen video to try your first NSDR practice.
Non-Sleep Deep Rest, or NSDR, is a practice that helps bring about deep physical and mental relaxation without the need for actual sleep. It’s inspired by the ancient practice of Yoga Nidra, or “yogic sleep”, a traditional practice from yoga dating back thousands of years, and is popularised by neuroscientist Dr. Andrew Huberman. NSDR uses guided meditation, deep breathing and body scan. This combination of exercises helps activate the body’s relaxation response, lowering stress hormone levels and promoting rest. Research shows that such deep rest can improve sleep quality, reduce stress, and support cognitive health. These benefits make NSDR a valuable tool for well-being and resilience.
Well done!
How did it go?
Jot down any thoughts or observations in your reflection journal to track your progress.
Have you ever wished to calm the inner chatter, fall asleep faster, and feel more relaxed and recharged during the day? Non-Sleep Deep Rest might be just what you need. NSDR is a research-backed technique that combines relaxation and mindful breathing to bring your body and mind into a restful state — without requiring actual sleep. In this lesson, we’ll look in more detail at what NSDR is, explore its benefits for sleep and well-being, and try a short practice together so you can experience its effects for yourself.
By the end of this module, you will understand how meditation, journaling, and non-sleep deep rest can positively impact your sleep quality and overall well-being. You will also put these techniques into practice and confidently apply each method with best practices and track the changes in your sleep, mood, and energy. Finally, you will reflect on your experiences with each technique and develop a plan to incorporate your favourite approach into your daily routine. Each step you take will help you build a stronger foundation for restful sleep and greater relaxation. Let's dive in!
If you can't play the video right now, simply inhale and exhale a few times for one minute, slowly and deeply, focusing on your breath with your eyes closed.
Then, close this window, move on to the next page and click the Reflect button to view the reflection prompt.
How did this go?
Take a moment to reflect on your experience. How did you feel before the meditation, and how are you feeling now? Write down any thoughts or observations in your favourite note-taking app or on a piece of paper. These reflections will help you track your progress as you explore new techniques in this module and discover what works best for you. If you'd like to try a longer meditation, open the YouTube link below:
Try a 10-minute Headspace meditation