The Foundations of Deep Sleep

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Course Overview

Sleeping well is vital to our health, yet many people struggle with insomnia and its effects on their bodies and minds. If you can relate, join us for The Foundations of Deep Sleep, a brand-new program where sleep specialist and neurologist Dr. Amer Khan provides a toolkit that can support your ability to get a good night’s rest. You’ll learn about the basics of healthy sleep, get an overview of short- and long-term insomnia, and gain insight into the types of situations and physical conditions that can interfere with the sleeping process. You’ll also learn about the dream process, some of the causes of nightmares, and more. 

For each topic, there is a corresponding practice that includes calming visualizations, relaxing body-sensing, and simple breath counting. You’ll also get a two-minute guided meditation that you can turn to for more comfort and ease whenever you need it. 

The talks are:

What Are the Basics of Healthy Sleep? 

What Is Insomnia and What Can I Do About It?

Why Do I Wake Up in the Middle of the Night?

Why Breathing Issues Can Keep You From Sleeping Well

Dreams and Nightmares: What's Happening in the Brain

The corresponding practices are:

Unwind and Calm Down Your Mind: Preparation for Sleep

Let Things Be: A Practice for Insomnia (for daytime or nighttime)

A Practice for Getting Back to Sleep: Breathing Practice to Help if You Are Awakened by Troubled Breathing

Sweet Dreams Practice

2-Minute Meditation (a daytime practice)

Enjoy these calming practices and illuminating discussions, and sleep well.

Certificate of completion

3 CEU’s Upon Completion

Self Paced Learning

Course Outline

2hrs to complete

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Section 1
  • Sleep specialist and neurologist Amer Khan explains why getting good sleep is vital to our health, how much sleep we need, when to take naps, and the factors involved in getting healthy sleep.
  • Let go of tension with this short meditation that’s designed to help you feel calm as you prepare for sleep. The practice includes acknowledging your thoughts, a body scan, and a gratitude practice. Enjoy this time that’s just for you.
Section 2
  • Learn about short- and long-term insomnia, what’s happening on a physiological level when we experience them, and current scientific thinking on how best to address sleeplessness.
  • Calm your mind with this meditation you can use in place of a daytime nap, before bed, or any time you wake up during the night. You’ll move seamlessly through a visualization of a place you love, a relaxing body-sensing experience, a short counting practice, and more.
Section 3
  • Waking up in the middle of the night is a natural occurrence, but when waking up reoccurs it can be distressing. Learn more about the causes of awakenings and some considerations for how to address them.
  • In this comforting practice for falling back asleep during the night, you’ll be invited to connect with your “happy place” (a place you love), sensation, and more. Let this experience guide you back into a peaceful sleep.
Section 4
  • Learn what's involved in certain breathing issues that can compromise your sleep.
  • In this calming practice for when you are experiencing breathing difficulties during the night, you’ll spend time with your breath in a soothing and relaxing way. Enjoy this peaceful “just being” practice.
Section 5
  • In this session, you’ll learn about slow wave sleep, REM sleep, and how the dream process works. You’ll also get insight into how our emotions, physical condition, and breathing affect the content of our dreams and nightmares and our sleep quality.
  • In this meditation for happy dreams, you’ll connect with your comforting place, relax into a body-sensing practice, and then move on to a visualization for peaceful sleep. Follow along without any effort, allowing yourself to just go with the flow.
Section 6
  • Destress with this short meditation you can use any time of day. You’ll connect with your happy place and your experience of comfort and safety, and, at the end, allow yourself to simply notice sensation.

How to Get This Course?

To obtain unlimited access to this course on all your devices, along with access to 300+ other yoga course and challenges, and all the content of Yoga International, just create a Yoga International account. The first 7 days are free. Cancel anytime!

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Meet Your Teacher

teacher avatar image
Dr. Amer Khan
Amer Khan, MD started Sehatu Sleep because he saw how broken sleep care is today. Sleep is integral to... Read more

Frequently Asked Questions

Absolutely, you can include this course in your Yoga Alliance training hours, with each hour equivalent to one continuing education credit.
This course is entirely self- paced, allowing you to learn at your convenience.There are no imposed deadlines or time constraints for Course completion.
No prerequisites are required; this course is open to anyone interested in deepening their knowledge and practice.
No, the course is accessible to all individuals interested in enriching their understanding and practice of yoga.Yoga teaching certification is not a prerequisite.

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