Sleep Resources To Help you Get Yours Zzz’s When Grieving

• Headspace: Great for meditations that help you fall asleep
• Insight Timer: Great for meditations as well as sleep music and some breathwork
• Calm: Has a library of material like relaxing stories, music, and meditations to help you fall asleep
• Yours App: This is one of the easiest sleep apps to use and includes sleep
• Sleep Cycle: This app helps you track and analyze your sleep and wakes you up with a gentle alarm
• Sleep Sounds by Sleep Pillow: Provides high-quality ambient sounds that have been premixed to enhance sleep
• Better Sleep: Allows you to create a personalized sleep experience
• Slumber: Helps with insomnia and has a large library of sleep-inducing stories, meditations, and soundscapes
• Tide: Sleep and nap with the sounds of nature

Here are some natural sleep aids that are either plant-based or already present in our bodies through our diet. Here are some additional natural sleep aids from the Sleep Foundation

• Magnesium: Many people swear by their sleep regimen which includes a nightly dose of magnesium for sleep. You can try this Magnesium supplement drink or any other choice.
• Chamomile Tea: This is probably the most known tea for sleep and has been around for centuries and has been used traditionally to treat insomnia and reduce anxiety
• Lavender Tea: This is another plant known for its soothing qualities and is used as essential oils, bath soaps, and teas to calm the nervous system
• Valerian Root Tea: This is a powerful sleep aid with woody flavors and its use goes all the way back to the 2^nd century and has been known to treat insomnia
• Passionflower Tea: This is a lesser-known floral tea that induces sleep by instilling calm and relaxing muscles
• Lemon Grass Tea: Lemongrass helps hormone regulation and stimulates the secretion of hormones that help you sleep. It is particularly good if you experience restlessness before bed because of its sedative properties and the release of serotonin which lulls you into a state of relaxed contentment.
• Banana Tea: Try this banana peel recipe an hour before bed. This tea can help calm your nervous system and prepare you for deep sleep because it contains Magnesium and potassium

• Floating by James Anthony Walker (Insight Timer – 60 minutes)
• Deep Sleep by Chris Collins (Insight Timer – 70 minutes)
• Rain and Thunder sound Therapy by Desh (Insight Timer – 90 minutes)
• Delta Waves and Oceanic Sounds for Deep Rest by LotusOpus (Insight Timer – 60 minutes) – helps you get back to bed when you wake up in the middle of the night
• Sacral Chakra Tibetan Singing Bowls by Sonic Yogi (Insight Timer – 31 minutes)– helps soothe emotional overwhelm
• Yoga Nidra for Sleep & Rest by The Stillpoint (Insight Timer – 30 minutes)
• Nature Sounds: Cascading Mountain Stream by Owen Jenkins (Insight Timer – 30 minutes)
• Deep Sleep Music - 1.5Hz Binaural Beats for Sleep by Aaron Darrell (Insight Timer – 60 minutes)

• Yoga Nidra: Melatonic Magic sleep meditation by Jennifer Piercy (Insight Timer – 20 minutes)
• Breathing visualization meditation: Breathing into Sleep by Bethany Auriel-Hagan (Insight Timer – 18 minutes) – this is helpful for physical anxiety
• Surrender to Stillness Meditation by Sarah Blondin (Insight Timer – 30 minutes)
• Relax into Sleep: Guided Practice by Mary Maddux (Insight Timer – 18 minutes)
• The Grounded Sleep Podcast: Has multiple meditations for sleep
• Nothing Much Happens: Bedtime stories to help you sleep

• Breathwork for deep sleep by Jamie Clements (Insight Timer – 10 minutes)
• 4-7-8 Breathwork: Helps calm down your nervous system (for physical anxiety)
• Box – Breathing: Helps calm down your mind when it is full of chatter and worries
• Alternate Nose Breathing: Calm anxiousness and nervousness before sleep or if you wake up from a nightmare in the middle of the night

ASMR stands for “Autonomous Sensory Meridian Response”. ASMR videos send comforting sounds through headphones that produce tingling and a relaxing sensation in your body.

You can search for ASMR on youtube and find thousands of videos. Here is a good one you can start with.

Here are some yoga videos you can use to practice yoga asanas which are known to activate the rest and digest cycle of the nervous system and induce sleep. Many studies have has shown that people who do yoga before bed find it easier to flow asleep.

• 5-minute yoga for bedtime
• 15-minute gentle yoga for deep sleep
• Evening yoga to relax and Windown (18 minutes)
• Bedtime yoga for sleep, anxiety and stress (20 minutes)
• 25 Minute Evening yoga ritual