You sleep, but you don't rest. Let the night become restorative again.

Before any technique, we get a clear picture of your sleep — how long it takes you to fall asleep, how often you wake, how you feel in the morning, and what your bedroom environment is doing to help or hurt. Most clients are surprised by what this reveals, and that clarity is what everything else is built on.

This week you learn the two most reliable breathing techniques for calming the body. The 4-7-8 breath — a slow inhale, a hold, and a long exhale — slows the heart within a few rounds. You'll also learn gentle nasal breathing to undo the shallow mouth-breathing habit most desk workers have picked up without noticing.

The jaw, shoulders, lower back, and hips hold months of accumulated stress — and that held tension keeps quietly telling the brain to stay on guard. This week uses supported, effortless postures (cushions, blankets, a wall) to let the body finally release. The cornerstone is legs up the wall: ten minutes in this shape, and clients often describe it as the most physically calming thing they've done in months.

Yoga Nidra is a deeply structured guided relaxation — a slow sweep of attention through the body that settles the brain into the same slow rhythms it uses in deep sleep. This week, Soma records a personalised 20-minute session for you, designed to be played in bed, in the dark, as the last thing before sleep. Most clients find that within a week of nightly use, they fall asleep faster, wake less, and feel sharper in the morning.

Your body clock runs on light. Ten to fifteen minutes of morning sunlight, within the first hour of waking, is one of the simplest and most powerful ways to reset it — sharpening mornings and making evenings genuinely sleepy again. This week pairs that morning light with an energising breath practice, and lines up your evening wind-down — breath, Yoga Nidra, supported postures — in the right order at the right time. The goal is a daily rhythm your body can keep without effort.

By Week 6, the body is usually ready to sleep. But after months or years of bad nights, many people carry a quieter problem: the fear of not sleeping — a mind that has learned to treat the bed, the dark, and the evening as places of failure. This week gently unwinds that loop, using proven techniques from sleep therapy. The most surprising one: deliberately not trying to sleep, which takes the pressure off and lets sleep arrive on its own.