Sleeping Better

A Calm Resource Guide

CALM SLEEP SCHOOL RESOURCE GUIDE 1 Table of contents

Introduction 3

How to use this guide 4

The science of sleep 5

Setting up for better sleep 7

Sleep mindset 10

Bedtime breathing exercises 11

Healthy sleep habits 12

Creating a bedtime routine 14

A note about shifting habits 16

Common sleep questions 17

Suggestions for handling jet lag 19

How Calm can help you sleep at night 21

CALM SLEEP SCHOOL RESOURCE GUIDE 2 We’re so glad you’re here

Choosing to prioritize rest in a world that when we’re well-rested, we are more ourselves celebrates busyness is not easy. It requires and have more of ourselves to offer. We have mindfulness, self-awareness, and healthy more to give our loved ones, our colleagues, self-regard to invest in better sleep. And it our larger communities. requires deep thoughtfulness about how we want to show up in our lives. Your choice to receive sleep coaching is a choice to feel better and live better — for Your choice to sign up for this sleep coaching is yourself and others. That’s a powerful intention. an inspiring form of self-care, and the benefits Congratulations, and thank you! of this program will reach beyond you. Because

CALM SLEEP SCHOOL RESOURCE GUIDE 3 How to use this guide

Your sleep is important, and you deserve to feel likelihood of adopting and maintaining new habits well-rested — and we want to help. This guidebook when the changes are incremental. Overhauling is a companion to your Calm Sleep Coaching every aspect of your daily and bedtime routines at program. It includes some essential sleep science once will be difficult, uncomfortable, and ultimately (since few of us learned any of this in school), tips won’t lead to better sleep. and techniques so you have a reference for things Engage with this resource in whatever way feels your coach may mention, as well as answers to best for you. While you’re reading, if questions common questions that may come up when you’re arise, please write them down so that you can between sessions. ask your coach during a session. There’s a notes section at the back you can use. The Calm Sleep School approach

Calm Sleep Coaching is informed by evidence- based research in Cognitive Behavioral BETTER SLEEP TIP Therapy for insomnia (referred to as CBT-i), Over the course of your coaching sessions, Mindfulness, Self-determination Theory and we ask you to fill out a Daily Sleep Journal to Social Cognitive Theory. track your sleep, observations and questions for your Calm Sleep Coach. We recommend filling your sleep journal out first thing each Using this resource morning when the information is still fresh in your mind. It will only take a few minutes, There is a lot here because we want you to have a but will make a big difference in what you are reference you can return to over time. This guide is able to accomplish with your coach. not a checklist. Your coach will help you understand which tips and techniques may be most relevant to you. Not every tip or technique is necessary for you to enjoy better sleep — the usefulness of each will depend on very individual factors like your body, needs, schedule, and personal preferences.

Consider the guidance here more like a menu, and begin with the suggestions that appeal to you, that feel doable, and that your coach suggests (because, remember, you’re not on your own with any of this!). Then come back for more, as you’re ready.

We do not want better sleep to be stressful — that just won’t work. If you’re feeling overwhelmed at any point in your reading or coaching, it’s a signal to pause, do less, and start smaller — and, most of all, to talk about it with your coach. We increase our

CALM SLEEP SCHOOL RESOURCE GUIDE 4 The science of sleep

Neuroscientists are coming to understand more The circadian rhythm is controlled by the area of and more about the processes of sleep and, in the brain known as the hypothalamus. And the particular, the ways we can train our brains to hypothalamus gets its cues from the environment, encourage better quality rest. Science has also especially light. When it becomes dark at night, shown that the pathway to better sleep is not the absence of light signals that it’s time for sleep. a one-size-fits-all solution. What works for This in turn, signals the pineal gland to release you may not work for others. Spending time melatonin, which messages the brain and body understanding your unique reasons for not about the rest period. That’s why your circadian sleeping is an important first step in developing rhythm tends to coincide with the cycle of daytime a proactive, research-based sleep plan, which and nighttime (and why it’s so hard for shift workers is tailored for you. to sleep during the day and stay awake at night).

When we know the basics of how something works When our circadian rhythm is regular (and why something isn’t), it’s empowering — and and paired with our rest period, we tinkering can become a fun experiment. enjoy deeper sleep, we wake feeling well-rested, and we have more energy Understanding our circadian during the day. rhythms When our circadian rhythm is disrupted because of jet lag, daylight saving time, or a late-night If you’ve ever noticed that you tend to feel ener- event, our sleep is disrupted and we tend to feel gized and drowsy around the same times every pretty terrible, with low energy and low mood. day, you’ve recognized your circadian rhythm. What Such disruption in our sleep can reduce our is it, exactly? The circadian rhythm, also known as ability to fight off viral infections, and if such sleep the sleep-wake cycle, is a 24-hour internal clock disturbance occurs over several nights, there is an that is running “in the background” of our brains, as increase in inflammation which is linked to chronic well as our body. It cycles between sleepiness and diseases. Additionally, sleep problems make it alertness at regular intervals. more difficult for us to concentrate and to regulate For most adults, the biggest dip in energy happens our emotions. Going to bed and waking around in the middle of the night (usually between 2 a.m. the same time each day helps prevent these and 4 a.m., mid-sleep). Most of us also experience changes in the mind, brain, and body. a smaller dip after lunchtime (commonly between 1 p.m. and 3 p.m.), a time when many cultures have traditionally napped. Those times will be different for you if you’re naturally a night owl or you’re BETTER SLEEP TIP more of a morning person. You also won’t feel the dips and rises of your circadian rhythm as strongly Going to bed and getting up at the same if you’re well-rested. It’s when you’re sleep- times every day (even weekends) is one deprived that you’ll notice bigger swings of of the best ways to regulate our circadian sleepiness and alertness. rhythms and get better sleep.

CALM SLEEP SCHOOL RESOURCE GUIDE 5 Getting to know your circadian Your individual sleep needs rhythm The amount of sleep we each need is unique. Just as our bodies and current life circumstances According to researchers, most of us feel best with are unique to us, so are our circadian rhythms. Your somewhere around 7.5 hours of sleep a night. sleep-wake cycle may differ from your partner’s, If you wake tired or you need caffeine to feel alert, child’s, and parents’. And your rhythm may continue you’re likely not getting the sleep your body to change as you get older. Developing an aware- needs (and that’s likely why you’re here!). Don’t ness about your circadian rhythm will help you worry — you will work on all of this with your better understand your sleep needs. Calm Sleep Coach.

The impacts of not enough sleep

If you’re consistently missing out on the ZZZs your On the other side of better sleep we get to body needs, you’re likely to experience one or experience our lives in new and refreshing ways. more of the following symptoms. We’re not sharing You’re in the right spot and we’re happy that these to make you feel bad, but rather to invite you’ve decided to attend to your sleep. awareness to the parts of your life that may be feeling the impacts of your sleep challenges and “The best bridge between despair inspire your work to prioritize sleep in your life. and hope is a good night’s sleep.”

• Daytime fatigue — Matthew Walker • Yawning • Lack of focus, feeling fuzzy • Irritability • Weakened immune system • Sadness or despair • Low libido • Weight gain • Food cravings (especially sugar and carbs) • Fatigue • Trouble learning something new • Forgetfulness • Lack of motivation • Clumsiness • Increase risk of disease • Hormonal Imbalance

CALM SLEEP SCHOOL RESOURCE GUIDE 6 Setting up for better sleep

When you’ve been struggling with sleep, the How to make your sleep problem can feel overwhelming because environment more sleep-friendly inadequate rest is detrimental to our physical, mental, and emotional well-being. But big There is no question that our sleep environment problems don’t always require big solutions. will affect our sleep. So it’s important to under- stand the conditions that are ideal for sleep and With the guidance and support of then, as much as possible, create those conditions your Calm Sleep Coach, you will take for ourselves, recognizing that we may not have small, consistent, doable steps toward control over every aspect of our sleep environment. improving your sleep. Remember, the set-up doesn’t have to be perfect for us to sleep; aim for making it comfortable. In this guide, in terms of effective behavioral changes, we’ll look at ways of improving your sleep Assess your own sleep space by the senses, and environment and sleep mindset, then identify some see which of the tips on the following pages you new healthy sleep habits to try, which will lead to might use. creating an easy-to-follow bedtime routine specific to your needs and preferences.

CALM SLEEP SCHOOL RESOURCE GUIDE 7 “If you have the right set-up for sleep you will be astounded at how much better you sleep. When I look at a bedroom, I think of the five senses and I think about how each one of those affects my sleep. So I look at light, sound, touch, and smell.”

— Dr. Breus from the Calm Better Sleep Masterclass

Sight

When we talk about the sense of sight in the Use black-out curtains and a sunrise alarm bedroom or sleeping space, we’re mostly clock. (The curtains are great for sleep but considering light and dark. When falling asleep, without natural sunlight, waking up can be it’s optimal to be in a dark room without light difficult without a sunrise alarm clock that from electronics or light coming in through the gradually increases the light in the room in the window. Meanwhile gradual exposure to real morning. (If waking isn’t a challenge for you, or mock sunlight is an ideal for waking up. though, a sleep mask might be a lower budget choice than curtains and a sunrise alarm clock.) If there are electrical items that can’t be And, of course, if you need a night light to removed from the bedroom, cover the lights soothe any fears, that’s okay too, all we can with electrical tape. do is what is best for us. Use a bulb with a blue light filter for any Choose colors and decorations that you love bedside table lamps. and feel soothing Declutter your room to create a more calming space

CALM SLEEP SCHOOL RESOURCE GUIDE 8 Sound Smell

Sudden, loud noise is, obviously, not helpful for Aromatherapy not only makes a sleeping space sleep. There are ways to mitigate the effect of noise more pleasant but it can also help relax the body as well as ways to bring in pleasurable sound. for sleep.

Use a white noise machine or any of the Diffuse pure lavender, vanilla, or ylang ylang white or pink noise tracks in the Calm app essential oil from an ethical source. while you sleep. Spray an aromatherapeutic sleep mist on your Listen to Calm Sleep Music to make your sleep pillow or linens. Calm Sleep Mist is our fave. space relaxing and pleasant and to, of course, encourage sleep.

Wear comfortable earplugs that are noise level rated at 32 or below (so you can still hear a smoke alarm) if you live with a snorer or loud neighbour.

Touch/Feel

Our physical comfort is important for sleep. There are some things we can do ourselves to improve comfort. If you have health or medical issues, it’s important to engage the support of your healthcare team in addressing any pain or discomfort.

Ensure your sleeping surface feels supportive for you. If it’s not right, consider a mattress topper. Or, if it’s in your budget to do so, invest in a new mattress.

Use linens that feel pleasant against your skin. A silk pillowcase can be cooling. Flannel sheets may be cozy in colder climates.

Layer sheets and blankets to give enough weight to calm the body (without overheating), or use a weighted blanket (we really like the Calm X Gravity blanket).

Schedule the thermostat to lower the tempera- ture during sleep. The bedroom should be cool – 60-67°F (15-21°C) – for optimal sleep.

CALM SLEEP SCHOOL RESOURCE GUIDE 9 Sleep mindset

When sleep has been difficult for a while, it’s your best to let go of wishing things were other natural to feel frustration, worry, trepidation, than they are. fear, and other difficult emotions as bedtime approaches. We might even be frustrated with Friendliness: our ability to be ourselves for feeling frustrated and stressed for understanding, gentle, kind feeling stressed. Whatever you feel, allow it. When our brains keep churning and our bodies And then let’s work intentionally with the mind won’t rest, we can get impatient with ourselves, to create new neural pathways and more helpful even unkind with the internal dialogue. Practicing thought patterns. friendliness with our minds is much more helpful and effective. When you catch yourself in an unkind “The curious paradox is that when thought, counter it with something more soothing: I accept myself just as I am, then “I am giving myself the gift of rest. I give myself I can change.” permission to receive it.”

— Carl Rogers The Bedtime Breathing exercises in the next section can be a way of strengthening concentration, Here are three “tools” of the mind we can use in equanimity, and friendliness all in one practice. developing a new mindset: concentration, equa- nimity, and friendliness.

Concentration: our ability to focus on something specific BETTER SLEEP TIP As we settle into bed, our brains tend to want If there are thoughts your brain really wants to replay the day and list all the things that still to keep going over, journaling before bed need doing. This kind of activity keeps our brains can be a very useful practice. Write down engaged and can also increase cortisol and other any worries, to-dos, reflections, and so on wakeful hormones. We can use the power of to reassure your brain that you’ll attend concentration to intentionally focus on something to these things tomorrow. else. Concentrate on the softness of the pillow under your head, the warmth of the blankets, or on the rise and fall of your chest as you breathe. When your brain starts with the to-do list again, return its focus to something simpler and more relaxing.

Equanimity: our ability to find calm acceptance in any circumstance The distress we feel when we can’t fall asleep stems from our wanting things to be different, which is completely understandable but also quite painful (and definitely not relaxing!). Practice not worrying about it if you don’t fall asleep right away. Try

CALM SLEEP SCHOOL RESOURCE GUIDE 10 Bedtime breathing exercises

Simple, meditative exercises to quiet the Belly Breath mind before sleep. 1. Place your hand on your belly.

Relaxing Breath 2. Feel the rise and fall of every breath. 3. With each exhale, sink into your bed a little 1. Inhale slowly through the nose to the count of deeper, letting go of the day. three. Place your attention on the expansion of your chest and the sound of your breath. Grateful Breath 2. Pause at the top of your inhale for another two seconds. Rather than holding your breath think 1. Inhale and think of something that you are of it as resting your breath. (The idea of holding grateful for. often causes us to tense up, and we want to try to relax before the exhale). 2. Exhale and offer thanks.

3. Now slowly exhale and let go of all of the air in your lungs for a count of six, keeping your jaw Body Scan relaxed. 1. Bring your attention to your feet and invite 4. Keep going for a few more rounds. them to relax with a deep breath in followed by a deep breath out. Tips: 2. Travel up the body, from your feet to the top of • Experiment with different counts that feels your head, inviting in relaxation and pausing at nourishing for you. Go down by a count of 1 in each body part along the way for at least one each part if you’re feeling any stress or strain. breath cycle. If it feels easy, you can try increasing each section by a count of one. Tips:

• Bring a hint of a smile to your lips helps to • You may pair the body scan with any of the relax your jaw. breathing exercises included here.

CALM SLEEP SCHOOL RESOURCE GUIDE 11 Healthy sleep habits

• Schedule consistent time in natural light daily, • If you regularly take long naps, shorten it to especially at or around sunrise and sunset. under 30 minutes. Exposure to sunlight during the day and • If you do not regularly nap, consider adding darkness at night helps to maintain a healthy a short nap of 20-30 minutes. While a nap sleep-wake cycle. Consider having your doesn’t make up for missed sleep the night breakfast outside, or making morning and before, overtiredness can cause difficulty evening walks part of your routine. (If you live falling asleep so in addition to helping improve somewhere seasonal where natural light can mood and alertness during the day, an early be deficient, using a light therapy box in the afternoon nap can make it easier to unwind morning can help.) at bedtime. • Add at least 10 minutes of aerobic exercise to • If you tend to feel fatigued after dinner, do your daily schedule. Walk or bike or dance or something gently stimulating. Sweep the floor, do chair exercise — whatever gets your heart call a friend, take a short walk. pumping. If you prefer more strenuous exer- cise but find it leaves you feeling revved up, • Finish your last meal of the day three hours schedule it as far from bedtime as practical. before bedtime. Heavy digestion can keep our bodies up. • Wake up in the morning around the same time from day to day (including weekends).

CALM SLEEP SCHOOL RESOURCE GUIDE 12 • Avoid caffeine (found in coffee, energy drinks, it isn’t nighttime. The ideal is to power down soda, some teas, chocolate) for six hours two hours before bedtime but if that feels too before bedtime. If you’re highly sensitive, enjoy difficult, there are benefits to getting offline for your favorite caffeinated foods and beverages even just 30 minutes before bed. (Maybe start before noon only. And if you wouldn’t miss it, with 30 minutes and work your way up if it’s you might decide to cut caffeine entirely. feeling good.)

• If you use nicotine, avoid it for at least two • Dim the lights an hour before sleep by turning hours before bedtime. Nicotine, like caffeine, down dimmable overhead lights or lamps in is a stimulant and can make it more difficult to your home. fall asleep and stay asleep. • Wear a sleep mask to signal night to your brain • Begin an evening gratitude practice to help and body. shift into a positive mindset before bed. The • Have a few sips of tart cherry juice to increase Calm Masterclass, Gratitude, is a great place levels of sleep-inducing melatonin. to begin. • Meditate daily. A regular meditation practice • Limit your alcohol consumption. Avoid alcohol — even if it’s brief — can improve our sleep for at least four hours before bedtime. While quality and duration. Quieting our minds for a it can put us to sleep, processing alcohol can few minutes during the day makes unwinding wake us in the second half of the night. It is also at night much easier. One option: listen to the a depressant and can lead to the generation of Daily Calm each morning. negative thought patterns. • Listen to a Calm Sleep Story each night to fall • If you’re prone to heartburn, avoid any triggers asleep. Bedtime stories can help take our focus at dinner and before bed. For many people, off the events of the day and put our minds at those can include heavy or rich foods, fatty ease, allowing us to fall asleep faster and fall or fried meals, spicy dishes, citrus fruits, and into deeper sleep more predictably. carbonated drinks. Indigestion makes lying down to sleep very uncomfortable and then disrupts the sleep when it comes.

• Have a small, grounding, easy-to-digest snack before bed — a spoonful of coconut oil; a BETTER SLEEP TIP banana with a few walnuts; warmed nut milk with honey, cinnamon, and nutmeg. What we know about habit change is that we are far more likely to experience success if we start • Follow a consistent, relaxing bedtime routine. with one behavior change at a time and take baby A regular nightly routine — taking a warm bath steps. From the Healthy Sleep Habits list, consider or shower before reading a book or doing choosing just one that feels doable and practical. some light stretches after journaling, for It is also important to have a realistic plan, one instance — helps the body recognize that it is that considers the things that might trip us up and time to prepare for sleep. ways we could support ourselves in avoiding those • Put away screens before bed. The content we stumbles. Your coach will support you with that. read is psychologically stimulating and the blue light from our devices suggests to our brains

CALM SLEEP SCHOOL RESOURCE GUIDE 13 Creating a bedtime routine

Modern culture has us moving very quickly and, as How to use ritual to support a result, unwinding can feel difficult, even awkward, a new habit or strange. But as our bodies and minds become accustomed to it, we can remember how natural it Ritual is a little different, although sometimes ritual is to be in a state of calm, and how pleasing it can and routine overlap. Ritual is when we do some- be to drift to sleep. thing to make an action more intentional. To use the Evening Wind Down example again, you Reconnecting with our natural, biological rhythms might decide to light a particular candle or incense takes practice. What helps us in adopting any new each time you do the stretches. Or you might do practice are routines and rituals. Routine eliminates them in the same spot in your room or a particular the stress of having to make decisions. It settles mat. Rituals are actions we repeat that make the the nervous system. And, repeated, it becomes practice feel set apart from the everyday, special. our new way of being. This is especially true with a They can then trigger the brain to move through sleep routine. And rituals can recognize particular any resistance more quickly and drop into actions as special or meaningful. connections previously made between the ritual and positive feelings/sensations associated with it. How to use habit to create a routine Create your own bedtime

The brain is brilliant at forming connections and routine we can use this to the benefit of our mental health 1. Think about the bedtime routine you already and fitness when introducing new practices. Here’s have in place and identify in your mind any what we mean. If you decide one of the new existing habits/actions you might link with new healthy sleep habits you want to try, for example, habits (for instance, toothbrushing, reading, is doing the Calm Body Evening Wind Down turning off the light, etc). session before bed, a way you can increase the likelihood of managing it 30 days in a row is to 2. Review the list of healthy sleep habits for form a connection between an existing habit and inspiration and see if there’s a practice this new one. You would do this by making an you would like to add to your bedtime addition to a personal routine you already have (Sleep Meditation, bedtime snack, etc.). in place. 3. Write down the things you’ll do before So that might look like doing your evening bed in the order and way, if significant, you stretches straight after brushing your teeth, some- will do them. Keep it as simple as possible. thing you were already doing regularly. After a few repetitions, putting the toothbrush away becomes the mental cue that it’s time to stretch. This isn’t magic. We still have to show up for the commitment we’ve made to ourselves and won’t always be in the mood for it, but it’s a built-in neurological support we can activate.

CALM SLEEP SCHOOL RESOURCE GUIDE 14 Here are a few sample bedtime routines for inspiration:

BEDTIME ROUTINE 1 BEDTIME ROUTINE 3

• Wash up and brush teeth. (5 minutes) • Have a warm shower. (5 minutes)

• Take a bath while listening to relaxing music. • Dress for bed. (2 minutes) (20 minutes) • Listen to a guided meditation. (10 minutes) • Dress for bed. (2 minutes) • Spray the bed linens with lavender sleep • Sleep Breathing Exercise in bed. (3 minutes) mist and get into bed. (1 minute)

BEDTIME ROUTINE 2

• Dress for bed. (2 minutes)

• Warm a cup of milk and cardamom on the BETTER SLEEP TIP stove, and sip. (10 minutes) Consider your senses when creating a • Wash up and brush teeth. (5 minutes) bedtime routine. Certain sensations, • Get into bed and listen to a Calm Sleep Story smells, and sights can be pleasurable and powerful behavioural cues. until drifting off. (10+ minutes)

CALM SLEEP SCHOOL RESOURCE GUIDE 15 A note about shifting habits

Changing sleep habits can be hard. But hard, in this case, doesn’t mean you’re doing anything wrong. In fact, if it’s uncomfortable; it’s a good BETTER SLEEP TIP sign. It means you’re in the process of reprogram- ming your brain (thank you, neuroplasticity!) and Use the notes section at the end of this guide to keep track of the times you forgot about mapping new body memory. You’re no longer your new routine or felt especially resistant defaulting to what’s familiar. and discuss with your Sleep Coach. There will be nights when you won’t want to go to bed at the new time or you won’t want to put down the phone or you won’t want to meditate. And that’s all okay. Allow that not-wanting. And then take the first step towards doing it anyway. Start the bedtime routine, close the app, pick a guided meditation track, and see if you can follow through with the rest of your plan. It can be helpful to remember your bigger goal of feeling well-rested and more vital and happy. It can be helpful, too, to remember your commitment to improving your sleep will serve you for the rest of your life. It’s so worth it.

And you’re not alone. Your Sleep Coach will support you. And this is a wonderful opportunity to lean on community too. Consider sharing your new sleep habits and your intentions with people you trust. It can be tempting to keep your goals to yourself out of fear of failing, but then you rob yourself of accountability, support, encouragement, and connection. And rob your loved ones of your experience. (Given, in the United States alone, 60 million people struggle with difficulty sleeping, your experience is likely to benefit someone you know.)

There’s a global community of support for you.

Although not focused on sleep alone, if you’re looking for a mindful community to share experi- ences with, join us in the Daily Calm Community. We’d love to meet you and cheer you on!

CALM SLEEP SCHOOL RESOURCE GUIDE 16 Common sleep questions

As you begin to implement new habits and try wake-up time), it’s normal to initially get less sleep out different practices before and between your than what you might hope. While this can be sessions with your Sleep Coach, questions may uncomfortable, it’s important to remember that this come up or you may not be sure what to do in is part of re-regulating your circadian rhythm and certain circumstances. Here are some common sleeping better. situations you may experience and associated Some old habits we may have turned to when we recommendations from our Sleep Coaches. weren’t feeling rested enough might have further contributed to our sleep dysregulation. Increasing caffeine intake, eating sugary foods for quick What should I do when I can’t sleep or boosts, and taking long naps should be avoided. I wake up in the middle of the night? Here are a few different choices you can make to When this happens, we tend to worry or get support your body during this time: stressed about being awake. It’s natural to wake up during the night, the key is inviting some • Go for a short walk and get some natural light equanimity or okay-ness around the fact that and fresh air (it can be especially helpful to do you are awake. Use this time to practice some this in the morning and again in late afternoon) relaxation techniques and remind yourself that • Drink more water these relaxation practices are good for your body, mind, and wellbeing. • Meditate for a few minutes — the rest will feel restorative Try a Calm Sleep Story, a Sleep Meditation (Gently Back to Sleep is a good one) or the • Do some light exercise; the morning and after- Bedtime Breathing exercises on page 11. noon Calm Body sessions in the Calm app are brief and gently energizing If you’ve been awake for over 20 minutes, it’s good to just get out of bed. Our aim is to connect • Practice equanimity: “This is how it is today … our bedrooms with sleep so if it’s not happening, let it be okay” it’s time to get up and change the scenery. Perhaps • Eat something grounding, like a sweet date transition into the living room, keep the lights dim, and almonds and do something relaxing. Read a book, listen to some music, journal, draw, drink some herbal tea. Avoid screens or it will be very difficult to get back to sleep. What’s the best way to handle times when I know I can’t stick to the plan (for When you feel tired again, return to bed. instance, when holidays are coming up)?

When you know you won’t be able to follow your What if I’m feeling tired during the day exact bedtime plan, do your best. Focus on what from not sleeping enough the night before? you can do. Your in-laws don’t have black-out blinds so maybe for that weekend, you pack a When you’re first working to shift sleeping patterns sleep mask. Or you’re going to be up all night (part of which may include committing to a set celebrating your friend’s wedding? Drink extra

CALM SLEEP SCHOOL RESOURCE GUIDE 17 water the next day and get lots of fresh air and go I really, really resent getting up at the to bed at your usual routine time to get back on same time on days off. Help! track. There are usually elements of your routine you can still follow. For some of us, getting to sleep in is one of life’s great pleasures. While we really encourage a consistent wake and sleep time for every day, it’s important to have a sleep plan that feels good Do I need to make up for lost sleep? long-term. If sleeping in needs to be part of your plan for you to be excited about following it, The answer is no, but you will eventually anyway if sleeping one hour later on weekends is a minor you continue practicing healthy sleep habits. adaptation you could make. You should not try to make up for lost sleep by sleeping during the day the day after a tough night of sleeping. Sleeping in later, napping, or going to I use a fitness monitor. Is that good bed earlier will all contribute to worsening sleep enough for tracking my sleep? dysregulation. Fitness monitors can be excellent tools and there is The aim is to regulate your sleep patterns so that a lot of good information you may get from yours you get more quality, deep sleep, more often, but the very best way to measure and track sleep which will ultimately make up for the effects of for the purposes of sleep coaching is with a sleep previous sleep loss, in time. journal. Your sleep journal will shed light on what’s influencing your sleep. It will give you and your Sleep Coach a fuller picture of your feelings and I messed up. What do I do now? the places where you’re challenged. A monitor will tell us when you slept but your journal will tell First, be gentle with yourself. Part of being human us how. is making mistakes. It’s one of our quirks. And this new habit stuff? It’s not always so easy. Also, remember, you do not need to be perfect to make progress sleeping better. Building a routine and good habits takes time and progress is made not in one day but over a series of weeks.

Give yourself credit for all the meditation sessions or bedtime snacks or morning walks that you have managed, and then have a look at your sleep plan and begin again. Also, let your Sleep Coach know where you feel like you slipped if you’d like to talk through ideas for keeping on track.

CALM SLEEP SCHOOL RESOURCE GUIDE 18 Suggestions for handling jet lag

Jet lag is a temporary sleep problem that happens Pay attention to direction when we quickly travel several time zones and our of travel sleep-wake cycle is thrown off. It doesn’t feel great and there’s no simple way to avoid it but there The direction of travel matters. East is least and are lots of things we can do to support ourselves West is best. So if you’re traveling from New York to through the transition. Los Angeles and traveling in a Westward manner, all you’re doing is asking your body to stay up later, right? Because if it’s 8 o’clock in New York, it’s Plan ahead actually five o’clock in LA. So if you waited till 8 o’clock here, all you’re doing is asking your body to Try to adapt to the time zone you’ll be flying to stay up late. Unfortunately, when you travel in the before you get there. Three days before your trip, opposite direction, it’s much more difficult. So if go to bed and get up a couple hours earlier or you’re traveling from Los Angeles to New York and later, depending on whether your destination is you’re going to bed at 11 o’clock, New York time, ahead or behind your home time zone. it’s really eight o’clock your time. And that’s not so It can also be helpful to book a flight that arrives easy. So always take a look at the direction of travel. in the afternoon or evening so it’s a shorter stretch before turning in for bed. Avoid the red-eye flight And set your watch to the new time when you whenever possible get on the plane. It will help you adjust mentally. If it’s daytime where you’re going while you’re in It’s hard to get a good night sleep cramped on an flight, stay awake. If it’s night-time, pull on your airplane, so you’ll end up feeling the sleep loss for sleep mask, pop in your earplugs, and have a days. It’s rarely worth it. good sleep. Stretch Stay hydrated Find ways to move while in the air. Try a figure four Take a large travel bottle with you and fill it once stretch where you place your ankle on top of your you’re past security in the airport. Then you will opposite knee and then lean forward to stretch out have easy access to water throughout your flight. your hips and glutes. Or, stand up and walk to the Planes are very drying! It’s best to drink only back of the plane about every 90 minutes or so. water or herbal teas while in the air. Coffee and Movement is helpful to get your circulation going. caffeinated teas and carbonated drinks can be stimulating and dehydrating as well as dysregulating for the sleep-wake cycle. The Consider a stop-over same is true of alcohol, which may help us fall If you will be travelling several time zones and asleep but wakes us once the body begins your budget and schedule (and geography) processing it. To soften the experience of jet allow it, consider a stop-over for a few days lag, it’s best to stick with water. Remember somewhere half-way. It will make the transition alcohol is not your friend when it comes to sleep. to the further time zone a little gentler and you’ll see some extra sights.

CALM SLEEP SCHOOL RESOURCE GUIDE 19 Make like a local Prepare for your return home

As soon as you arrive, join the rhythm of your If you’re someone who’s strongly affected by jet destination. If it’s morning, have breakfast. If you’re lag, you might adjust your sleep and wake times not hungry, just have a little. If it’s daytime, get as two days before your return too, getting up and much natural light as you can. If it’s night, settle in going to bed a couple of hours closer to when and go to bed. you would at home.

Once you’re home, get back to your usual sleep Think like a local plan and jump right in to the rhythm of your usual life. Be where you are and resist the temptation to think about “what time it is back home.” Thinking about jet lag will make the experience of jet lag more intense.

Go easy

A long flight can be hard on a body. It can also be a difficult adjustment if the climates are dramatically different. It’s good to plan for the first few days to be slower-paced and relaxing and to gently acclimatize. Plan your biggest adventure for the third or fourth day.

CALM SLEEP SCHOOL RESOURCE GUIDE 20 How Calm can help you sleep at night

Calm offers a diverse set of tools to help ease your worried mind, manage unhelpful thoughts and relax your body so that you can get the rest you need. Take some time to explore all of the resources and incorporate the ones you like best into your own sleep plan.

Meditation

Managing your mindset with a meditation practice during the day will help you find peace of mind at bedtime. Meditation has shown to increase sleep time, improve sleep quality, and make it easier to fall (and stay) asleep.

Recommended Meditations: • How to Meditate with Jeff Warren • Daily Calm with Tamara Levitt

“There is something wonderfully bold and liberating about saying yes to our entire imperfect and messy life.”

— Tara Brach

CALM SLEEP SCHOOL RESOURCE GUIDE 21 Meditations for sleep

Listening to sleep meditations at bedtime is an excellent way to settle your mind and relax your body so that you can fall asleep sooner and more reliably.

Once you find a favorite sleep meditation, we recommend listening to it every night. It’s not uncommon to fall asleep during these meditations because they were specifically designed for just that.

Recommended Meditations for sleep: • Deep Sleep Release with Tamara Levitt (5, 10, 15, 20, 25 and 30 minute options) • Restful Sleep with Elisha Goldstein (30 minutes) • Letting Go into Sleep with Tara Brach (32 minutes) • Deep Sleep with Tamara Levitt (5, 10, 15, 20, 25, 30 and 35 minute options) • The Rhythm of the Train with Oren Jay Sofer (27 minutes) • Deep Sleep Relax with Tamara Levitt (5, 10, 15, 20, 25 and 30 minute options) • Deep Rest with Oren Jay Sofer (27 minutes) • Sleep Rhythm with Tamara Levitt (40 minutes)

“Sleep is the best meditation.”

— Dalai Lama

CALM SLEEP SCHOOL RESOURCE GUIDE 22 Meditations for falling back to sleep

For some, falling asleep isn’t so difficult, it’s falling back to sleep that is hard. Meditation can help here too. If you wake in the night, a body scan meditation — where you notice and relax each part of your body — is restful and encourages a gentle return to sleep. You might also practice breathing meditation, counting your breaths instead of sheep (“one breath in, one breath out … one breath in, one breath out…”). And if you’d like a little more support, Tamara can talk you through a meditative practice to help you slip back into sleep with a still mind and calm heart. BETTER SLEEP TIP

Recommended Meditations for sleep: It’s natural to wake up during the night, the key is inviting some equanimity or • Gently Back to Sleep okay-ness around the fact that you are awake. • Drifting Off with Gratitude Use this time to practice some relaxation techniques and remind yourself that these relaxation practices are good for your “Equanimity arises when we accept body, mind, and wellbeing. the way things are.”

— Jack Kornfield

CALM SLEEP SCHOOL RESOURCE GUIDE 23 Calm Sleep Stories

After or instead of meditating, listening to one of the Calm Sleep Stories can gently guide you the rest of the way to sleep. The Calm Sleep Stories are soothing tales read by well-known voices — bedtime stories for grown-ups. Try it out, what used to work when we were young still works! (There are also Calm Sleep Stories for kids in the app that parents tell us they like using to help their sleep-resistant little ones to settle.)

Recommended Calm Sleep Stories: • Gratitude read by Anna Acton (30 minutes) • Nightfall read by Eva Green (37 minutes) • The Mysterious Sound of the Sea read by Beatie Wolfe (20 minutes) • Journey to the Stars read by LeVar Burton (47 minutes) • Stephen Fry’s Lullabies read by Stephen Fry (20 minutes) • The Nordland Night Train read by Erik Braa (34 Minutes)

If you’re trying to make short afternoon naps a new sleep habit, the Calm app also has naptime Sleep Stories to help you relax and drift off.

Recommended naptime Sleep Stories: • Afternoon Nap by Erika Braa (29 minutes) • Refreshing Nap by Alan Sklar (30 minutes)

CALM SLEEP SCHOOL RESOURCE GUIDE 24 Calm Soundscapes

If outside sound tends to disrupt your sleep, one of the Calm Soundscapes may provide the ideal white noise. These soundscapes play pleasurable, satisfying, consistent sound for as long as you’d like (there’s a timer you can use), covering up other noises that might keep you up or wake you.

Recommended Calm Soundscapes for sleep: • Rain on Leaves • Thunderstorm • Peaceful Stream • Humpback Whale • Oscillating Fan • Purring Cat

“if the ocean can calm itself, so can you. we are both saltwater mixed with air.”

— nayyirah waheed

CALM SLEEP SCHOOL RESOURCE GUIDE 25 Calm Music

There are relaxing, meditative music tracks in the app that can help with unwinding in the evening. You might listen while washing up after dinner or during a bath before bed. Listening to sleep music while in bed can also help the body more quickly settle into sleep.

Recommended Calm Music for relaxation and sleep: • Lindsey Stirling: Lunar Lullaby • Sigur Rós: Liminal Sleep • Moby: Long Ambients 2 • Above & Beyond: Flow State • RIOPY: MED66 • Tom Middleton: Moonlight on Water

“Your mind will answer most questions if you learn to relax and wait for the answer.”

— William S. Burroughs

CALM SLEEP SCHOOL RESOURCE GUIDE 26 Calm Body

Calm isn’t just for the mind. The app also includes mindful movement exercises in short, easy-to- follow videos. Evening Stretch and Evening Wind Down are two Calm Body sessions that are relaxing and help prepare the body for rest and sleep. Morning Wake Up is a lovely way to start the day if you’re adjusting to a new wake-up time.

Recommended Calm Body exercises:

• Evening Stretch • Evening Wind Down • Morning Wake Up • Morning Stretch

“Self-love is asking yourself what you need — every day — and then making sure you receive it.”

— Unknown

Sleep Education

Deepen your knowledge about the art and science of getting a good night’s sleep with these audio classes. They are best done during the day when you are alert and can soak up all of the helpful information.

Recommended Sleep Education:

• Better Sleep Calm Masterclass with Dr. Michael Breus, the Sleep Doctor • 7 Days of Sleep with Tamara Levitt

CALM SLEEP SCHOOL RESOURCE GUIDE 27 Notes

CALM SLEEP SCHOOL RESOURCE GUIDE 28 Notes

CALM SLEEP SCHOOL RESOURCE GUIDE 29