Sounder Sleep System

People often tell me that their early morning sleep, from about 3 or 4 a.m. until waking, is not as deep and continuous as they would like. They wonder if that might detract from the overall restfulness of their sleep.

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There's a reason why so many people experience this. Our early morning sleep is mostly shallow, "Stage 2" sleep. Stage 2 is light sleep that may include some degree of cognitive activity—dim thoughts, feelings, and perceptions—that are easily taken for wakefulness. The remainder is mostly REM, or dreaming sleep. And yes, early morning sleep brings some brief awakenings, during which the gates of perception open to stimuli from the outside world.

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As a result, the subjective experience of early morning sleep can be one of restlessly drifting between waking, sleep, and dreams. You may find yourself asking, am I asleep or awake? What do I do now? Do I continue to lie here? Or do I get up and start my day? Here are my ideas on the subject.

First, keep in mind that your brain needs early morning sleep. Recent sleep research suggests that your sleeping brain performs indispensable administrative tasks during early morning sleep—consolidating memories and skills learned during the preceding day, recharging your emotional faculties, and more. So early morning sleep might help you be the smartest, most emotionally grounded person you can be.

Second, why not cultivate an attitude of gracious acceptance and appreciation toward early morning sleep, as it is? Sure, it may not conform to your mental image of "perfect" sleep, but it truly is perfect from the point of view of your brain and its needs. Once you find yourself in that sleepy, dreamy, drifty landscape of early morning sleep, why not just relax and enjoy the scenery? In joyful repose, you are receiving all the benefits of sleep as nature meant it.

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If you have difficulty falling asleep at bedtime or staying asleep through the night, you don't have to reach for the sleeping pills. There are numerous simple solutions available to you, many of which rely on resources that are right at your fingertips. And one of your greatest resources for deeper, more restful sleep is...your mind!

 How you use your mind while you're lying in bed, waiting for sleep to come, can have a tremendous impact on the depth and restfulness of your sleep. Thoughts and feelings, memories and expectations: all these things can make or break your good night's sleep.

Here's an example: What do you think about at bedtime, while you're lying in bed, waiting for sleep to come? Do you review the previous day's events or anticipate what might happen on the day to come? Do you mull over all the challenges in your life, searching your mind for solutions? Do you entertain thoughts of worry, anger, frustration or fear? If so, you're doing yourself a great disservice. That way of using your mind can actively prevent you from falling asleep. Troubling thoughts cause you to secrete stress hormones like cortisol and ACTH, which are far more stimulating than any cup of coffee!

Of course we all know that we can't always choose what to think about. A mind, especially a worried mind, has away of directing itself our most troubling thoughts, especially once we've flicked the lights off. What is to be done? How can we temporarily suppress those disturbing thoughts that keep us awake, so that we can address them during waking hours, when we can actually do something about it?

In my work as a sleep coach and educator, I've encountered this problem many times over the years. One of my favorite solutions is "the verb technique." Get yourself one of those books designed to help you learn the verb conjugations in a foreign language. I like "Barron's 501 Verbs"; of course you can get it in any language that appeals to you. (You can find verb lists online, too. Just be sure to print them out so you don't have to read from a computer or other device. Even brief exposure to the light from the screen can keep you awake!)  On each page, there's one verb with all of its forms: past, present, future, subjunctive, etc. Just before you get into bed, commit one verb to memory, as much as you can do happily. Then, as you're waiting for sleep to come, say the verb in your mind over and over again. (It's best not to move your lips and tongue, since that tends to have a stimulating effect.)

 The "regular" verbs are the easiest, so start with one of those unless you're already well along in your study of the language. If you're a rank beginner, you can just start with a few forms of the verb: for example, present, past, future. Later, you can tackle all the tenses of each verb, and you can attempt more "irregular" verbs that require more acute memory. Don't push yourself too hard, but don't go too easy, either. You want to give your brain's memory-acquisition circuits a a light, easy workout. As a result, the thinking parts of the brain will go offline, so you won't keep yourself awake with all those troubling thoughts. 

If, after falling asleep in this way, you should wake up again, don't be discouraged. Just repeat the same technique, with the same verb, all over again. You might do that several times over the course of a night; there's no harm in that. You'll find that with regular practice, you can return to sleep very easily and peacefully. 

The beauty of this technique is two-fold. First, I've found that it works like a charm for many people, enabling them to banish overstimulating thoughts and fall asleep with ease. Second, it's a very effective way to improve your language skills.

Who knows? You might take your next vacation in a country that speaks "your" bedtime language! Okay, that's benefit number three.

Want the real insomnia solution? The Sounder Sleep System is an ingenious set of gentle mind-body techniques that you can use to reprogram your brain for deep, more restful sleep. To learn more, click here....

[Painting: Torreon Night by Janet Pfunder]

ENROLL NOW IN OUR 12th INTERNATIONAL
PROFESSIONAL TRAINING PROGRAM
IN HOLISTIC SLEEP COACHING

Online Course beginning now.
Enroll by October 7 for our Early-Bird discounts.

The Sounder Sleep System consists of gentle yet remarkably effective movement and breathing techniques that you do during the day and at bedtime to make falling asleep easy and pleasurable. If you wake up during the night, the techniques get you back to sleep quickly. In these turbulent times, these are essential tools for self-healing and inner peace. Learn more...

The Sounder Sleep System is currently taught by over 250 healing-arts practitioners in several professions including including medicine, physical therapy, nursing, psychotherapy, and somatic education.

Our All-Online Professional Training Program is designed to provide healing-arts professionals with all the tools they need to help their clients overcome insomnia and achieve deeper, more restful sleep with the Sounder Sleep System. Study from your own home or office, and learn at your own pace. Completion of this online course leads to authorization as a teacher of the Sounder Sleep System.

NEW "TRIAD" FORMAT

In this, our twelfth online course since 2006, the unique practices of the Sounder Sleep System are presented in a highly effective "triad" format that makes the material easier to learn and more convenient to teach than ever before. Each triad consists of three fundamental techniques: one of our powerful daytime relaxation techniques, called DayTamers, and two of our bedtime sleep-induction techniques, called NightTamers.

By teaching one, two, or three triads, you can easily create learning modules of varying lengths adapted to a wide variety of situations. Taught as a unit, each triad provides your clients a powerful, easily assimilated package of self-help for insomnia. You can also present the content of a single triad in a series of two or three shorter lessons if desired.

COURSE MATERIALS

In addition to an audio recording of each technique, you will receive a transcript and commentary plus a variety of related didactic materials, providing a well-rounded practical and theoretical presentation of the system in the context of modern neuroscience and sleep medicine. You will learn all the nuts and bolts of the system, including how to conduct individual sessions or group classes.

You will also receive a printable review sheet for each triad that you can share with your clients to aid them in practicing at home. All educational materials for the course are delivered online via the Sounder Sleep System web site and a private Facebook group, which also hosts discussion with the trainer and other participants in the course.

The upcoming course will present six triads (a total of eighteen techniques) each with corresponding didactic materials. Approximately two weeks will be devoted to the study of each "triad." (There will be a break for the winter holidays after the fourth or fifth triad, resuming January 8 with the final one or two triads and a period of guided review.)

TRAINER

The trainer for the course is Michael Krugman, founder of the Sounder Sleep System. Michael founded the system in 1999 and has taught it in fifteen countries of North America, South America, Europe, and the Middle East. He is the author of The Insomnia Solution (Warner Books, 2005). He has trained over 250 teachers of the system.

SCHEDULE

The new course, sounderTriad, will begin the week of October 1. Educational materials will be distributed to you at that time. Early registration is encouraged, and provides considerable savings. The course will complete on or about January 31, 2016.

The course does not require you to be at your computer at fixed times. You receive the study materials online, and study them at the time of your choosing. Each assignment takes approximately four hours to complete.

ELIGIBILITY

Our Professional Training Program is open to all practitioners of medicine, alternative medicine, physical therapy, psychotherapy, somatic education, bodywork, counseling, and movement arts. Interested lay people and members of other professions may be admitted on a person-by-person basis at the discretion of the trainer.

SSS TEACHERS' AND TRAINEES ADVANCED TRAINING/UPDATE/REVIEW

Currently Authorized Teachers* of the system are encouraged to participate in this course for advanced training, update or review; Teachers-In-Training** are invited to enroll for course completion and review, both at significantly reduced cost. See below for schedule of fees. If you are unsure of your status, please contact us.

*Authorized Teachers are those who have previously completed a full training in the Sounder Sleep System and have been authorized to teach by head trainer, Michael Krugman.

**Teachers-In-Training are those who have participated in at least three days of live training or an online training within the last three years, and who wish to complete the course at this time.

LANGUAGE

The program is presented in the English language only. Trainees not fluent in English are advised to seek live training in their own language. Michael will teach in Argentina and Brazil in December, and in Spain, Holland, Germany, and Switzerland in March and April. Dates to be announced soon.

PAST PARTICIPANTS COMMENT ON THE PROGRAM

This is our 12th online program since 2006. We've had great success so far! Read what our past participants have to say about the course.

FOR FURTHER INFORMATION

If you have any question or concern that is not answered here, please contact us. We will be happy to help.

ENROLLMENT OPTIONS AND FEES

Newly entering trainees: Regular tuition, $1300 USD.
• Discounted, early-bird tuition: $800 (until October 7)

Teachers-in-training, for course completion:* Regular tuition, $700 USD.
• Discounted, early-bird tuition: $450 (until October 7)

Currently Authorized Teachers, for update and review:** Regular tuition, $550.
• Discounted, early-bird tuition: $300 (until October 7)

Enrollment Options (Please choose one):

Newly entering trainee: Complete Course $800.00 USD Teacher-In-Training: Course Completion $450.00 USD Authorized Teacher: Update/Review $300.00 USD

ENROLL NOW IN OUR ALL-NEW PROFESSIONAL TRAINING PROGRAM ON-LINE

Course begins October 1.
Enroll by August 15 for our Early-Bird discounts.

The Sounder Sleep System consists of gentle yet remarkably effective movement and breathing techniques that you do during the day and at bedtime to make falling asleep easy and pleasurable. If you wake up during the night, the techniques get you back to sleep quickly. In these turbulent times, these are essential tools for self-healing and inner peace.

Our All-Online Professional Training Program is designed to provide professionals with all the tools they need to help their clients overcome insomnia and achieve deeper, more restful sleep with the Sounder Sleep System. Study from your own home or office, and learn at your own pace.

Completion of this online course leads to authorization as a teacher of the Sounder Sleep System.

ALL-NEW "TRIAD" FORMAT

In this, our twelfth online course since 2006, the unique practices of the Sounder Sleep System are presented for the first time in a highly efficient "triad" format that makes the material easier to learn and more convenient to teach than ever before. Each triad consists of three fundamental techniques: one of our powerful daytime relaxation techniques, called DayTamers, and two of our bedtime sleep-induction techniques, called NightTamers. (One of the two NightTamers is especially designed to introduce and encourage the easy, Natural Breathing technique that is one of the three pillars of the system.)

By teaching one, two, or three triads, you can easily create learning modules of varying lengths adapted to a wide variety of situations. Taught as a unit, each triad provides your clients a powerful, easily assimilated package of self-help for insomnia. You can also present the content of a single triad in a series of two or three shorter lessons if desired.

COURSE MATERIALS

In addition to an audio recording of each technique, you will receive a transcript and commentary plus a variety of related didactic materials, providing a well-rounded practical and theoretical presentation of the system. You will also receive a printable review sheet for each triad that you can share with your clients to aid them in practicing at home. All educational materials for the course are delivered online via the Sounder Sleep System web site and a private Facebook group, which also hosts discussion with the trainer and other participants in the course.

The upcoming course will present six triads (a total of eighteen techniques) each with corresponding didactic materials. Approximately two weeks will be devoted to the study of each "triad." (There will be a break for the winter holidays after the fourth or fifth triad, resuming January 8 with the final one or two triads and a period of guided review.

TRAINER

The trainer for the course is Michael Krugman, founder of the Sounder Sleep System. Michael founded the system in 1999 and has taught it in fifteen countries of North America, South America, Europe, and the Middle East. He has trained over 250 teachers of the system. A more detailed biography is here.

SCHEDULE

The new course, sounderTriad, will begin October 1. Educational materials will be distributed on-line at that time. Early registration is encouraged, and offers considerable savings. The course will complete on or about January 31, 2016.

ELIGIBILITY

Our Professional Training Program is open to all practitioners of medicine, alternative medicine, physical therapy, psychotherapy, somatic education, bodywork, counseling, and movement arts. Interested lay people and members of other professions may be admitted on a person-by-person basis at the discretion of the trainer.

SSS TEACHERS' AND TRAINEES ADVANCED TRAINING/UPDATE/REVIEW

Currently Authorized Teachers* of the system are encouraged to participate in this course for advanced training, update or review; Teachers-In-Training** are invited to enroll for course completion and review, both at significantly reduced cost. See below for schedule of fees. If you are unsure of your status, please contact us.

*Authorized Teachers are those who have previously completed a full training in the Sounder Sleep System and have been authorized to teach by head trainer, Michael Krugman.

**Teachers-In-Training are those who have participated in at least three days of live training or an online training within the last three years, and who wish to complete the course at this time.

LANGUAGE

The program is presented in the English language only. Trainees not fluent in English are advised to seek live training in their own language. Michael will teach in Argentina and Brazil in December, and in Spain, Holland, Germany, and Switzerland in March and April. Dates to be announced soon.

FOR FURTHER INFORMATION

If you have any question or concern that is not answered here, please contact us. We will be happy to help.

ENROLLMENT OPTIONS AND FEES

Newly entering trainees: Regular tuition, $1300 USD.
• Discounted, early-bird tuition: $800 (until August 15)

Teachers-in-training, for course completion:* Regular tuition, $700 USD.
• Discounted, early-bird tuition: $450 (until August 15)

Currently Authorized Teachers, for update and review:** Regular tuition, $550.
• Discounted, early-bird tuition: $300 (until August 15)

Enrollment Options (Please choose one):

Newly entering trainee: Complete Course $800.00 USD Teacher-In-Training: Course Completion $450.00 USD Authorized Teacher: Update/Review $300.00 USD

Most writing on sleep treats it as a medical or scientific phenomenon. It's valuable information, but it's important to remember that sleep is also, first and foremost, a personal experience for you. Your personal experience of sleep is as meaningful and valuable to you as all that medical and scientific research!

The gentle, pleasurable techniques of the Sounder Sleep System are designed to enhance your personal experience of sleep, making it easier, more enjoyable, and more restful. As a result, sleep becomes a friend, an ally, and a balm for all troubles. You'll sleep better, feel better, and enjoy life more!

Hurry is a state of HIGH mental and physical activation. Sleep is a state of LOW mental and physical activation. Therefore, hurry and sleep are opposites. A day of constant hurry can delay the onset of sleep on the night that follows, and make the sleep you do get shallow and fragmented.

The antidote? Allow for several timeouts during the day. Sit quietly, and attend to your own body and breath, accepting whatever arises. When your body and breath have come to a state of repose, go on with your day.

Falling asleep is not a one-way street! It’s normal to drift in and out of light sleep several times before you really, truly fall asleep. If you drift off and then notice yourself waking up again, do not be alarmed. It doesn’t mean you “can’t sleep.” It means the process of falling asleep has begun, and continues. You’ve already been asleep, and you will be asleep again. Just remain calm, allow some time to pass, and let the natural sleep process take its course. Sweet dreams!

Painting: Torreon Night by Janet Pfunder, janetpfunder.com. Used by permission.

I'll be teaching a SOUNDER SLEEP SOMINAR in Vienna, Austria, on November 28-30 2014. Please join us for three days of restful, enjoyable learning that will permanently change your relationship with sleep. You'll sleep better, feel better, enjoy life more!

The program will be held in a delghtful quiet, comfortable room at the Feldenkrais Institut Wien. I've taught there before, and it was beautiful. For full details use this link:

A Sounder Sleep Sominar 
with Michael Krugman

How many hours of sleep do you need to feel alert, awake, and fully rested during the day? Some people say seven, some say eight, some say nine. You probably know how many hours you need, but how much time should you set aside for bedtime? What time should you go to bed? My thinking is that, if at all possible, you should try to allow an extra 45 minutes to cover the time it takes to fall asleep, any awakenings that may occur during the night, and a gentle, unhurried awakening. For example, if you need eight hours, allow yourself eight hours, plus 45 minutes. It's a more graceful, pleasurable way to sleep.

Sleeping on a tight schedule puts a lot of pressure on you to fall asleep and stay asleep. That feeling of being hurried, of trying to get the maximum amount of sleep in the minimum amount of time, increases arousal and makes your sleep shallower and more fragmented. If, on any given night, you can allow more time for sleep you'll be more relaxed, and as a result you'll sleep better! 

How did you sleep last night? What is your experience of sleep? Please let us know!