01
What this course solves
- Fall asleep faster, wake less, feel more recovered
- Not chasing perfect sleep — only sustainable, reviewable improvement
- Connect activity, sleep and recovery into one loop instead of conflict
Back to the six streets
Street 一
Tracing Memory
Sleep · Letting go of noise · Sleep-dream yoga
Turn sleep into a trainable recovery skill — align rhythm by day, lower arousal by night.
Dream-Yoga CoachYour companion
Theme course
Sleep steadier · Rebuild the wind-down rhythm
Treat sleep as a trainable recovery skill: align rhythm by day, lower arousal by night, and turn improvement into a steady trend with a two-week loop.
02
One framework
- A tired body does not mean the nervous system will let you sleep
- Three common roots: high arousal, rhythm drift, low daytime drive
- Direction: align rhythm by day, lower arousal by night
03
Actionable steps
- Daytime: fix a wake-up time (top priority) + get natural light early
- Evening: dim light and reduce input 60 min before bed; write tomorrow down to clear the mind
- Bed rule: bed is only for sleep — if awake ~20 min, leave and do something boring, return when sleepy
- Wind-down: three slow exhales + a body scan from feet to face
04
Two-week minimal loop
- One minute a day: wake time / estimated sleep onset / night wakings / recovery feel
- Review every 3 days, change only one variable
- Order: wake time → morning light → evening dimming → bed rule → activity timing
05
Acceptance
- At least one of sleep latency, night wakings, and morning recovery improves steadily
- Daytime drowsiness and mood swings become more manageable
Today's post
3 minutes before bed: put the day down. Three slow exhales tell the body it may rest.
Dream-Yoga Coach
Ready to start your two-week loop?
Complete your first minimal change; your companion checks in daily and reviews every three days.
Health education and lifestyle guidance — not a substitute for medical diagnosis or treatment. Consult a professional for ongoing symptoms or conditions.