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A prototype of a course on sleep improvement | Module 5 Introduction and Lesson 3

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Transcript

Everything you need to know to sleep better.

6 Steps To Better Sleep

Start

Practice techniques to calm your mind and body

5

Establish a wind-down routine

Why Do We Sleep?

Creating a Sleep Environment

3

Creating Bedtime Rituals

Looking After Your Body

Understand the science of sleep

The Power of Consistency

Learning to Relax

1

Course Overview

Create habits that last

6

4

Transform your bedroom for quality sleep

2

Optimise your diet and exercise

Powerful techniques to calm your mind and body.

Module 5 Learning to Relax

Start

Introduction 1 / 6

Objectives

Introduction 2 / 6

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

To view the next screen, click the "next" button in the bottom right.

This module is entirely self-paced and can be completed in 45-60 minutes.We recommend following the module's sequence for best results.

Navigation

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.

Click the "Home" button in the upper right to return to Course Overview.

Click the view all interactive elements on the page

Click to read the transcript

Click to listen to the audiotrack

Look out for interactive elements on each page:

Explore journaling techniques and prompts

2

Toolkit - Lesson 1

Learn more about meditation and breathing

Toolkit - Lesson 3

Toolkit - Lesson 2

1

After each lesson, dive into our expert-curated content to learn about the techniques covered in this module.

Toolkit

Discover guided NSDR practices

3

Introduction 4 / 6

If you haven't tried meditation before, don't worry! Here's what you need to do:

Before moving on, let's try a short, 1-minute meditation. This can help you centre and find a sense of calm.

Introduction 5 / 6

  • 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.

Mini Meditation

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

Click on each lesson to learn more.

Lesson 1Meditation & Breathing

Lesson 3Non-Sleep Deep Rest (NSDR)

Let's dive in

Module 5. Lesson 3 | Overview

Lesson 2Journaling

Quiet your thoughts and recharge without sleep.

Non-SleepDeep Rest (NSDR)

Lesson 3. NSDR 1 / 6

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!

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 2 / 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 3 / 6

Play the video below to try a guided NSDR practice.

reflection

Lesson 3. NSDR 4 / 6

Lesson 3. NSDR 5 / 6

Practice NSDR any time a day — simply find a comfortable position and follow a guided practice for 10 to 30 minutes.

It reduces stress and anxiety, promotes deep relaxation, improves focus and contributes to better sleep quality.

NSDR, or yoga nidra, allows for rest without falling asleep. It combines meditation, breathwork, and guided relaxation.

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2

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Key Takeaways

Lesson 3. NSDR 6 / 6

Explore journaling techniques and prompts

2

Toolkit - Lesson 1

Learn more about meditation and breathing

Toolkit - Lesson 3

Toolkit - Lesson 2

1

After each lesson, dive into our expert-curated content to learn about the techniques covered in this module.

Toolkit

Explore guided NSDR practices

3

Module 5. Toolkit

Module 5. Lesson 3 | Toolkit

Articles

Lesson 3. Toolkit

Click on the sections below to learn more about NSDR and explore guided practices.

Guided NSDR Practices

Videos

Podcasts

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.

Congratulations

Module 5. Outro

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

One last thing...

Module 5. Survey

Menu

Introduction

Other

Module Content

Welcome Video

Module Objectives

Navigation

Lesson 1. Meditation and Breathing

Lesson 2. Journaling

Lesson 3. Non-Sleep Deep Rest

Course Overview

Survey

Next steps

Toolkit

Summary

Module 5. Menu

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.

  • 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?

How did it go?

Well done!

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!

Then, close this window, move on to the next page and click the Reflect button to view the reflection prompt.

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.

How did this go?

Try a 10-minute Headspace meditation

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: