Series

Transform Your Sleep In 30 Days

30 days

Julie Aelbrecht

Sleep and Meditation Teacher

Series

30 days

Transform Your Sleep In 30 Days

Julie Aelbrecht

Sleep and Meditation Teacher

1.2k+

A 30 day tourney through the science of sleep and practical exercises to fall and stay asleep, this course will take you by the hand to create relaxing evening and morning rituals. Make space for relaxation, rest and sleep in your live and come a step closer to living your best life. Together, we will learn about our biorhythms, stress and de-stressing in body and mind, worrying, taking naps and how the two other pillars of a good life (eating well and moving well), can contribute to your best sleep ever.

Understanding The Value Of Sleep

A talk about the advantages of a good night's sleep. Why do you need to sleep every night? How can sleep help us live our best life? Sleep enormously impacts our physical, emotional, and mental health. Sleeping well makes us more active, more productive, and kinder to one another. Learn all of this and more in this lesson on the science of sleep.

Life Coaching

10 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 1

Sleep Appreciation Meditation

In this bedtime meditation, we take a moment to become aware of the wonders of rest. We become mindful of the place that sleep and rest have in our lives and give ourselves permission to rest, to sleep, to give our bodies what they need.

Meditation

16 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 2

Biorhythm And Routine

How does your body know when it’s time to go to bed? We talk about the magic of the biological clock, the daily rhythm in your body that regulates when you sleep, wake, eat, and are most active.

Life Coaching

14 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 3

Feel The Rhythm Of Your Body

Often, we focus on what our body isn't, or what it could or should be. We try to push and pull on our bodies, to make them fit a certain idea, often without realizing it. In this meditation, we’ll come into contact with the natural, automatic rhythm of your body and learn to trust it.

Meditation

13 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 4

Timing Is Everything

How long am I supposed to sleep? What is a sleep cycle? How do I regulate my evening, morning, and the rest of my day? This lesson answers all your questions about time and sleep.

Life Coaching

11 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 5

Perfectionism Is The Enemy

Perfectionism is the enemy of a good night’s rest. If you only allow yourself to sleep when everything is done, everything is perfect, what happens to your mind? To your body?

Life Coaching

6 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 6

Mildness Meditation

Mildness is the counterbalancing force for perfectionism. In this meditation, we give ourselves permission to be mild, to let go of the push for perfection. We allow ourselves to be.

Meditation

11 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 7

Stress And Relaxation

What does it mean to be relaxed? In this lesson, we learn about tension in the body and the mind, and, crucially, how we can get ourselves out of a state of tension and stress, and towards relaxation.

Life Coaching

6 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 8

Relaxing With Your Body

In this exercise, we will relax using our bodies with progressive muscle relaxation. We will tense and relax the major muscle groups in our bodies, one by one.

Meditation

8 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 9

Relaxing With Your Breath

In this exercise, we will use our breaths to come into a state of relaxation. An excellent starting point if you are new to breathing meditation, or would like a quick relaxation exercise for the middle of your day.

Meditation

9 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 10

Relaxing Zen Concentration Meditation

In this lesson, we practice concentration meditation, in the Zen tradition. We can use our thoughts to relax by focusing on one thing at a time. In this way, we can become still.

Spirituality

11 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 11

Designing A Sleep Ritual

You already know it, in the last 90 minutes before bed, you should put your screens aside. But why? And what can you do if you’re not “allowed” to watch television or scroll on your phone? You make a sleep ritual!

Life Coaching

7 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 12

Bedtime Mindfulness

Even if we've practiced mindfulness and meditation for a while, it's possible our thoughts go into overdrive when bedtime comes. This mindfulness for bedtime exercise will help you transition between your waking and sleeping life and send you off on a good night's sleep.

Meditation

9 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 13

Falling Asleep And Worrying

You’ve finished your evening ritual, you did your best to relax, and then it’s time to go to sleep. Many of us are a little anxious to go to bed because we are convinced we are bad sleepers and our worries overcome us when we lie in bed. In this lesson, we learn how we can fall asleep smoothly without staring at the ceiling for hours.

Life Coaching

7 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 14

Body Scan for Deep Sleep

A long, slow body scan to get ourselves ready for a deep, restful night's sleep. This exercise uses techniques based on the MBSR body scan and autogenic relaxation to relax your body and mind when you can't sleep.

Meditation

24 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 15

Sea Visualization For Sleep

When we go to bed with the express goal of falling asleep quickly, we can often get in our own way. Getting to relax the body and the mind before we drift off can be very useful. In this exercise, we will relax our bodies and then take some time to visualize ourselves at the beach. The body, the breath, and the visualization come together to get you to accept rest in your life.

Meditation

20 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 16

Waking Up At Night

Waking up in the middle of the night is a well-known problem. Whether you wake up to go to the bathroom or are awake in the night for other reasons, we’ll tackle it together in this lesson.

Life Coaching

6 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 17

Falling Back Asleep

A meditation for when you wake up in the middle of the night and can't seem to get back to sleep. If you're worried about tossing and turning at night, here is a guided relaxation for you to drift back off into your dreams.

Meditation

18 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 18

Dreams And Nightmares

Humans have been fascinated with dreams ever since Ancient Greece. In this lesson, we’ll separate fact from fiction, and look at the hormonal and physiological realities of dreams and what they can tell us about the function of our nightly adventures.

Life Coaching

7 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 19

Letting Go Of Nightmares

For everyone who wakes up from nightmares and is unable to get back to sleep, or cannot fall asleep for fear of having a nightmare. We'll relax the body, relax the mind, and replace the anxious images of your nightmare with a relaxed, peaceful place in nature.

Meditation

21 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 20

Morning Glory

Now we’ve dealt with your sleep, it’s time to transform the morning. Stop snoozing, befriend your alarm clock and the first hour of the day, and wake up fresh! We’ll learn about the three essential parts of the perfect morning: light, nutrition, and movement.

Life Coaching

9 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 21

Start The Day With Gratitude

We practice gratitude at the beginning of the day, gratitude for everything that will come towards you on this day.

Meditation

8 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 22

All About Naps

Do you feel guilty when taking a nap? That’s not necessary at all. Naps are perfectly natural and an excellent addition to your nightly sleep. Learn how and when to take your best naps.

Life Coaching

8 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 23

Guided Nap - Trainride Through Nature

In this guided lesson, we’ll nap together, relax our bodies, and visualize a calm train ride through nature that brings us to a new moment in time.

Story

15 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 24

Movement And Sleep

We’ll learn about the connection between movement, sports, working out, and sleep. Learn how and when to plan your workouts for optimal sleep.

Life Coaching

10 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 25

Walking Meditation

Walking is an excellent way to meditate. I learned this technique during my stay at a Buddhist monastery. Walking helps your body and your mind, it gives us a mental boost and works to help calm us. This walking meditation helps you on your way.

Spirituality

17 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 26

The Link Between Food And Sleep

Sleeping poorly can not only affect your appetite and satiation but what you eat during the day can also help or disrupt your sleep. Learn about the hunger hormone, cortisol levels, and how to choose the best midnight snack.

Life Coaching

9 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 27

Mindful Eating

We often eat on automatic pilot, we eat as fast as we can, between two tasks. In this exercise, we’ll learn to eat mindfully, approach our food with all our senses, and learn to truly enjoy it.

Meditation

15 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 28

Rested In A Hectic World

Making time and space for sleep and rest in this hectic world is not simple. You’re going against the mass, the grain, and cultural norms that want us to speed up. In the final lesson of the course, we’ll examine how you can have compassion for yourself and others, who might not agree with your new ideas and lifestyle.

Life Coaching

6 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 29

A Lifetime Of Good Sleep

In the last four weeks, you have transformed. You learned all kinds of new information, new skills, and new insights. So what now? How do you keep this up, how can you integrate this transformation into your daily life?

Life Coaching

5 min

Julie Aelbrecht

Sleep and Meditation Teacher

Day 30