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Thanks for signing up to SleepDeep. Not every recording will work for you so please try them all out when you need them. We're starting with a real knockout practice - the Eye Stretch. Download and let's see if we can get to sleep...

Next time you're awake at 4 am (or whatever is your 'witching' hour) then listen to this - it recaps the Eye Stretch and adds Collar Bone Breathing. Some people find this one much more effective at cutting through those stressful thoughts.

If all else fails this beautiful Buddhist practice often helps me sleep. Reflecting on the millions of people who are sleepless too and taking in their insomnia and sending them restful sleep. Somehow this topsy turvy approach really works.

My final suggestion is perhaps the most delicious. To relax into the presence of a beneficent Buddha who can wash away all the stress and triggers of your body-mind. You can take time to learn the 100-syllable mantra below. oṃ Om is the supreme expression of praise. vajrasattva samayam anupālaya vajrasattva Vajrasattva, ensure your samaya remains intact. tvenopatiṣṭha dṛḍho me bhava Be steadfast in your care of me. sutoṣyo me bhava Grant me unqualified contentment. supoṣyo me bhava Enhance everything that is noble within me. anurakto me bhava Look after me. sarvasiddhiṃ me prayaccha Grant me all accomplishments, sarvakarmasu ca me And in everything I do cittaṃ śreyaḥ kuru Ensure my mind is virtuous. hūṃ The hūṃ syllable is Vajrasattva’s wisdom mind. ha ha ha ha These represent the four immeasurables, the four empowerments, the four joys, and the four kāyās. hoḥ What joy! bhagavan sarvatathāgatavajra Blessed One, who embodies all the tathāgatas, Vajra(sattva), mā me muñca Never abandon me! vajrī bhava Grant me the realization of vajra nature! mahāsamayasattva Great samayasattva, āḥ I am one with you.

Broken sleep is the worst. It corrodes our health and our ability to focus. And lying awake at 4 am we also beat ourselves up which only compounds the damage. But download this free septet of recordings and have them to hand on your device for the next time you wake up and cannot sleep. They're designed to be played in the middle of the night to help you relax and nod off again. Each one looks at a different strategy I use to get back to sleep. Perhaps having some company at 4 am might make a difference?

Next time you're awake at 4 am (or whatever is your 'witching' hour) then listen to this - it recaps the Eye Stretch and adds Collar Bone Breathing. Some people find this one much more effective at cutting through those stressful thoughts.

Now we're turning together to breathing. All the science shows that extending the out-breath is a surefire way of metabolising excess cortisol and adrenalin which is what keeps us awake.