This audio presentation will take you gently into a deep restful sleep under the guidance of Sara Dylan. Sara’s soft, kind, reassuring voice will lead you step by step into the safe, comfortable mind-set that will be conducive to achieving deep restful sleep. The intention of this meditation for deep sleep is that you will sleep soundly and deeply and wake up feeling refreshed and re-energised.

Everyone has a rough night or two, and about 30% of adults have occasional or short-term insomnia. Chronic insomnia, though, lasts for more than three weeks. About 10% of adults experience chronic insomnia, and most need treatment to get relief. You can help your doctor evaluate your problem by keeping a sleep diary, which tracks such things as: number and time of caffeinated beverages during the day, naps during the day, your bedtime the previous night, and number of awakenings during the night.

Meditation can help with sleep but there are other things to consider which will improve your chances of getting to sleep and staying asleep. The UK National Health Service recommends the following:

BE SURE TO—go to bed and wake up at the same time every day—only go to bed when you feel tired—relax at least 1 hour before bed—for example, take a bath or read a book—make sure your bedroom is dark and quiet—use thick curtains, blinds, an eye mask or ear plugs—make sure the room is not too hot or too cold—exercise regularly during the day—make sure your mattress, pillows and covers are comfortable

TRY NOT TO—drink alcohol, tea or coffee at least 6 hours before going to bed—eat a big meal late at night

DO SEE YOUR DOCTOR IF—you've had trouble sleeping for months—your insomnia is affecting your daily life in a way that makes it hard for you to cope.

Sara Dylan

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