Improve Your Sleep With Mindfulness, Yoga Nidra and Cutting-Edge Science in this 8-week LIVE Online Training with Lauren Ziegler, Sleep Coach.
Sunday, February 4th - March 10th, 2024 @ 10-11:30 AM MT
What will we do in these 8 weeks?
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Yoga Nidra and Meditation
Practice Yoga Nidra and meditation tools nightly (30 minutes is equal to 2.5 hours of sleep) and take the dread out of falling asleep and staying asleep
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Additional Sleep Tools
Learn a gentle mindfulness method, also used in CBT-I, and compassion tools to work with your sleep-disrupting thoughts and emotions, so you can sleep well and feel your best
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Cutting-Edge Science
With in-depth training in the science of sleep, you’ll learn about things you can do in your life to refresh your ability to be awake and have more ability to attend to things
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Support & Guidance
In under 8 weeks, you can learn how to fall asleep faster, wake less during the night and end your sleep worries with Nightly Practices, a Journal Tracker and 4 Q+A’s with Lauren.
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A WAY OUT OF INSOMNIA
A experiential 8 week LIVE online training program that will show you how to move away from the insomnia struggle and in the direction of calm, restful sleep
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RECLAIM YOUR DEEP SLEEP
A sophisticated sequence of Yoga Nidra teachings throughout the 8 weeks will provide you with deep sleep skills, so you can easily bring yourself into deep sleep and remain
HOW DOES THE SLEEP COURSE WORK?
Classes will be LIVE on Zoom over 8 weeks, Sundays 10am - 11:30 am MT, beginning February 4th, 2024
✓ 8 Weekly LIVE Classes (90 mins) that includes modern sleep science, mind/body teachings, Yoga Nidra, meditation practice, breakout rooms and discussion
✓ 640+ hours of downloadable MP3 Practices in the portal, a sophisticated progression of exercises and meditations designed to use at night to help you sleep
✓ Tools and Practices We will learn mindfulness, Yoga Nidra and CBT-I tools in class that synchronize with modern science around cycles, light, sleep stages and our brains to put into daily practice.
✓ Weekly Sleep Fix Q+A (25 mins) with Lauren to talk about how your sleep is going, ask questions and get some personalized guidance
✓ Quantum Sleep Journal Participating in this very thorough tracker will bring key insights around your behavior and mindset to create subtle and powerful shifts in your sleep
✓ Concepts and PDF’s During lectures we will learn a LOT about sleep science, neuroscience and the in’s and out’s of CBT-I. Take notes and you’ll receive PDF’s with class reviews.
lauren ziegler
Sleep Coach & Yoga Therapist
My expertise is in helping people work the mind to get deep, restful sleep. If you have listened to my meditations, 🌙 you know that I love sleep. I love sleep so much and all that it does for us. My love of sleep has moved me to support many people as a Sleep Coach at Medical Centers, sleep programs in Universities and to guide hundreds of thousands of people to blissful sleep on major meditation apps.
Getting consistent, deep and restful sleep can be difficult, especially when there's anxiety in the mix, so I've found unique tools that help. Very specific meditation techniques, gentle mindfulness practices, Yoga Nidra, Cognitive Behavior Therapy for Insomnia, and Ayurveda aligned with different aspects of modern sleep science really gets to the root of it like nothing else. I've seen this really move the needle for people, in predictable ways.
I would love to have you join this 8-week course and help you resolve insomnia, end sleep worry, restore faith in your sleeping capacity, and reunite with your birthright - deep sleep.
Cynthia F. -
"After many years of striving to get a good sleep, I recently learned Yoga Nidra from Lauren. Her gentle guiding spirit, along with her knowledge has been invaluable to me in ultimately realizing a quieted mind and restful night sleep. I highly recommend Lauren's training in this practice if you are struggling with insomnia."
Stacy S. -
"Because I was dealing with sleep issues as well as back & neck pain, I wanted more serious help from Lauren. She started with breathing techniques - baby steps - and then sent me the recordings so I could use them to help me sleep. The results were very effective & have helped me tremendously."
WHAT WE’LL COVER
Packed with education on the biology of sleep, the principles of mindfulness essential to overcome sleep issues and experiential Yoga Nidra to train your body and mind to let go into sleep, each class consists of both scientific information and actionable tools.
CLASS #1:
major sleep help for the struggling sleeper
You won’t just learn about your sleep drive and gaining control of your sleep rhythm, you’ll get step-by-step coaching helping you change your sleep struggles and create a better situation for yourself! There is a substantial body of research evidence demonstrating the health benefits of mindfulness and it’s clear that mindfulness meditation programs have a significant impact on reducing insomnia symptoms and improving sleep quality. So why isn’t everybody with insomnia practicing meditation? It’s not as easy as taking medications and meditation may be unfamiliar. These tools will be introduced so you can use them to nudge yourself free from insomnia’s grasp. By the end of this class, you will have confidence that you can do this!
90 minute live-class: Lecture and guided Yoga Nidra (sleep meditation method)
Date: Sunday, February 4th 11:30-1:00 MDT
CLASS #2:
12 essentials for quality sleep
When it comes to after hours lifestyle, what is absolutely important and what doesn’t matter as much? Does the night owl actually get screwed? Learn sleep science and all the important sleep hygiene considerations (in combination with mindfulness and meditation 70% to 80% of people with insomnia experience improvements). We will do a long, guided practice preparing your Nervous System for deep sleep. You will gain a very special tool to enter deep sleep. As we age sleep quality declines (we lose 50% of deep sleep by age 70), which is why it is necessary to take action. We will do a review of your tracker, discussion and you will receive recorded practices for the week.
90 minute live-class: Lecture and guided Yoga Nidra
Date: Sunday, February 11th @ 10:00-11:30 AM MDT
CLASS #3:
WHAT’S hurting and helping your sleep?
CBT-I (Cognitive Behavioral Therapy for Insomnia) is now the first line of treatment recommended for sleep issues, and the skills are taught in this program. That means that before even using sleeping pills, they’re saying to look to your thinking and your behaviors, because there you will find the problem and the solution. Explore the connection between the way you think, the things you do, and how you sleep. You will identify thoughts, feelings, and behaviors that are contributing to the symptoms of insomnia and explore the 6 mental patterns that make it harder to fall sleep quickly and cause physical stress. You’ll examine and improve your relationship to your sensations, emotions and reactions around sleep.
90 minute live-class: Lecture and guided meditation
Date: Sunday, February 18th @ 10:00-11:30 AM MDT
CLASS #4:
THE COUNTERINTUITIVE APPROACh FOR relaxING INTO SLEEP
There’s a counterintuitive approach that will deepen your relaxation beyond what you have ever known and transform your experience with sleep. In this class, discover 3 ways to calm your active mind (that won’t shut off when you’re trying relax) and handle interfering thoughts and worries. You’ll learn how to skillfully and carefully use mindfulness in bed when you can’t sleep in order to learn to stay there, relax again and give yourself the best shot at doing what your body naturally wants to do, sleep. We will do a long guided practice so you can experience what it’s like to allow yourself to surrender, let go, and relax even more deeply into sleep.
90 minute live-class: Lecture and guided Yoga Nidra
Date: Sunday, February 25th @ 10:00-11:30 AM MDT
ALSO INCLUDED:
“What About Sleeping Pills?” Masterclass With Dr. Nishi, a Harvard-trained Sleep Physician (60 minute video-class)
Downloadable Yoga Nidra meditations you can have forever (640 hours of sleep meditations)
Continued access to the course platform for one year, where everything is searchable and downloadable and all of the yoga nidra practices, meditations and exercises are stored.
8 Weekly LIVE Classes (you can watch anytime) with Lauren Sundays at 10am - 11:30am MT with teachings, guided practices, breakout rooms and discussion
4 "Sleep Fix" Q+A’s with me on Tuesdays at 5pm MT
Daily Yoga Nidra and Mindfulness Practices to deepen your experience over the 8 weeks
Quantum Sleep Journal which is the sleep tracker I created for you so you gain insight that makes a big change
640+ hours of downloadable Yoga Nidra MP3 Practices
Mobile access for in bed
Audio & video content to listen to or view
will you Benefit from this COURSE?
Yes, if…
You struggle with insomnia, whether you're taking medication or not
You’ve tried different solutions that seem to work for a while, but then don’t
You’re a ‘bedtime procrastinator’ and you fall asleep fine but…
You could use a shift in your routine or habits
You get anxious during the night
And often worry about your sleep…
You wake up throughout the night and it takes >20 minutes to fall asleep again
You usually sleep alright, but want some tools for the occasional rough night
You have ‘daytime symptoms’ of poor sleep - low energy, mental fatigue, snappiness, anxiety, or brain fog
You want energy to achieve your goals, presence in your relationships, ability to make great life decisions all around and to feel more inspired with life
You would like to learn to use tools like meditation, Yoga Nidra, mindfulness, CBT-I, and sleep health science to get the benefits of consistent, restful sleep
You want deeper sleep and more of it.
SLEEP impacts EVERYTHING!
When you don’t get enough sleep, you know that you’re not going to have a very productive next day. When you have some nights in a row of that, it kind of builds on you. You get aggravated, short with people, angry or depressed, not able to do your life which is a strain on yourself and the people around you. Research has shown that there’s not one system of the body that goes untouched when we don’t get the sleep needed.
If you get less than 8 hours of sleep you’re losing 10 years of testosterone
What you eat doesn’t really matter if you’re not sleeping well
If you get just 4 hours of sleep for only one night, there’s a 70% drop in your immune system’s fighting activity
Insufficient sleep causes Alzheimer’s and Dementia, and sleeping pills contribute
If you get less than 6 hours for several nights in a row, you will have pre-diabetes (Metabolic Syndrome)
Sleep is the foundation of our mental and physical health and performance in all endeavors. It is a nectar of vitality and youth. Among other functions, it enhances our ability to make decisions and learn, recalibrates our emotions, restocks our immune system and regulates our appetite.
Good sleep (quantity & quality) along with a good relationship to sleep makes us more clever, attractive, happier and healthier.
FAQs
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There’s no guarantee that you will see results immediately. However, you will learn skills and knowledge that will not only help you get better sleep in the long run, but will also help you achieve your other wellness goals. Although this program is focused on optimizing your sleep quality, you’ll learn tools from modern medicine and ancient wisdom that translate into many other areas of life. That’s what makes this program unique.
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The program is designed especially for busy people like you. The lessons offer enough content to get you results without being overwhelming, with short videos and simple yet effective supporting materials. And remember, you’ll have lifetime access to the program and can go at your own pace. You might even find that after going through the program, you’ll have more time and energy to focus on your health and wellbeing.
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When you’ve become reliant on sleeping pills, the idea of tapering off them can be terrifying. If you’re taking medications for sleep, this program will help you learn other strategies that will support you in getting off medications in the long term. I will also teach you how to improve your sleep while using sleeping pills. This is not a medication management program, so you’ll need to consult with your prescribing doctor to adjust your medications. There will be a sleep doctor giving a masterclass on the topic of sleeping pills, so you’ll know what to do.
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Yes. I’ve helped people sleep better that have had severe Insomnia for 30 years, the info and skills in this program are life changing and I hope you try it so you can get some relief.
If you’re not 100% satisfied with the program or the support after 30 days, you can get a full refund.
Insufficient sleep makes you more forgetful, unable to learn new things, more vulnerable to dementia, less able to fend off sickness with a strong immune system, more likely to get cancer, and it makes your body literally hurt more. Sleep, unfortunately, is not an optional lifestyle luxury. It’s a critical necessity, it’s your life support system and it’s time to make an improvement.
Enrollment will open soon for Sleep & Insomnia Course in February 2024!