You sleep, but you don’t rest.

We map your sleep timing, night waking, morning state, and evening habits, alongside the practical conditions around sleep: light, screens, temperature, noise, and comfort. You begin with diaphragmatic breathing and a simple self-monitoring practice so you can recognise what your system is asking for.

Learn structured breathing practices with an emphasis on a slower, longer exhale. The point is to have a clear, repeatable response when your mind starts running at night—not to force sleep. We also look at nasal breathing and which habits may be making settling harder.

Use supported restorative shapes, including legs-up-the-wall and gentle twists, to make the body feel less defended at the end of the day. You build a 20-minute evening sequence with cushions, a blanket, and a wall—simple enough to use at home.

Receive your own 20-minute Yoga Nidra audio, recorded in Soma’s voice. You learn how to use it at night and as a short recovery practice during the day, then refine it according to the way your body and attention respond.

Refine light exposure, movement, caffeine timing, and your wind-down sequence so the rhythm of your day supports rest. The goal is not perfection; it is to make the calmer option easier and more consistent.

Work with the worry and unhelpful patterns that can make bedtime feel like a test. You practise ways to step back from sleep anxiety and leave with a clear plan for difficult nights, including what to do when you wake at 3am.

Usually, the practices can sit alongside existing care. Do not start, stop, or change prescribed medication without guidance from your clinician. If you have loud snoring, gasping or breathing pauses in sleep, or severe daytime sleepiness, please speak with a qualified healthcare professional first.

The free class is where you can discuss your situation before committing. In the first two weeks, you and Soma review how the programme is landing and whether another kind of support would be more appropriate.