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Do you often find yourself counting sheep (aka scrolling on your phone) in the middle of the night … instead of peacefully dreaming? Are you tired, easily distracted, and maybe even a little moody during the day? We all struggle with sleep from time to time, and while the occasional sleepless night is normal, persistent sleep troubles can affect your mental and physical health. Unfortunately, our modern lifestyles—with all the stress, distractions, and often conflicting advice—are making it harder than ever to enjoy healthy sleep patterns. That’s why we want to invite you to our upcoming 7 Days to Great Sleep Challenge—a FREE virtual event from August 15–21, 2022. The powerful tools and techniques you’ll learn will help you fall asleep faster, stay asleep for the whole night, dream better, and wake energized each morning.

Join the Free Challenge »

Get ready to discover: Breathing techniques to help you fall asleep faster Powerful methods to quiet your mind before you go to sleep How to choose what you dream about and direct them at will The fascinating connection between sleep and brain health A guided yoga nidra meditation for deep relaxation 7 calming meditations that you’ll want to experience night after night …and much more

Plus, here are some practical tips that could help to improve your sleep starting tonight.

1. Increase your natural light exposure during the day

Light plays a critical role in regulating circadian rhythm. To sleep better at night, try to increase your exposure to natural light during the day. Exposing yourself to sunlight in the morning (ideally within an hour after your usual wake-up time) is especially important for getting your body back to its natural rhythm.

2. Start a calming pre-sleep routine

There’s a reason parents create a bedtime routine for children. It signals to your mind and body that it’s time for sleep. It may take a touch of discipline but try to create a consistent (electronics-free) routine for the 30-60 minutes before you go to bed—like taking a bath, reading, journaling, stretching, or meditating. There are 2 Early Access Sleep Meditations available right now as part of the challenge, and they’re the perfect tool to help with this! They’re waiting for you right now in the Empower You Unlimited Audio App! Click here to access now.

3. Get out of bed if you can’t sleep

It sounds counter-intuitive, but after about 20 minutes of tossing and turning, you should get up, leave your bedroom, and do something soothing—like reading, knitting, or yoga stretches—in another part of your house. You want your brain to associate your bedroom with calm and sleep, not frustration and wakefulness.

Want to dive even deeper? Join us for the 7 Days to Great Sleep Challenge, where you’ll explore a range of slumber-related topics—with daily lessons from trusted experts like best-selling author and host of the challenge Charlie Morley, licensed mental health therapist and dreamworker Machiel Klerk, EFT tapping expert Dawson Church, Ph.D., sleep expert Dana Obleman, and more. Plus, you’ll enjoy a guided meditation each evening to help you drift off to sleep. The event is free to join, so why not take this incredibly meaningful step toward making your health and wellness a real priority?

Join the Free Challenge »

We really hope to see you online when the event starts on August 15. Wishing You a Peaceful Night’s Sleep, Your Friends at Hay House P.S. Know someone who struggles with sleep? We’d love to help them find their best night’s sleep, too! Just forward them this email and invite them to join you for this FREE, online event.