Remember to Be:
From Restless Nights to Effortless Sleep
Do you have trouble falling asleep or getting back to sleep at night?
Do you feel tired or sluggish during the day?
Do you feel like you need to rely on medications or supplements in order to get a decent night’s rest?
In the online sleep course, “From Restless Nights to Effortless Sleep,”
you’ll learn:
The drug-free sleep method most highly recommended by sleep experts
How to fall effortlessly asleep when you lie down at night
How to fall effortlessly back to sleep when you wake up during the night
How to wake up in the morning feeling energized and refreshed
How to have more energy throughout the day
How to shift to a calm, centered state any time of the day
More About The Effortless Sleep Course
Hi, my name is Don Salmon. I’m a clinical psychologist and the creator/facilitator of the Effortless Sleep course. The course is based on several processes that modify your physiology and rewire your nervous system to make it easy and natural for you to fall asleep without effort.
There are three major components to the course:
COGNITIVE BEHAVIORAL THERAPY FOR INSOMNIA
(CBT-I)
Cognitive Behavioral Therapy (CBT-I) is a non-drug treatment for insomnia for which I have two certifications. It’s based on a series of steps designed to bring your physiology into harmony with its natural sleep-wake cycle. Since 2016, the American College of Physicians has recommended CBT-I as the first-line treatment for insomnia - before the use of drugs or supplements.
The cure rate for those using CBT-I is generally considered to be 50% or higher . . . but, as you may be thinking, that leaves a whole lot of people out.
So why doesn’t CBT-I work for more people? In some cases, there are significant physiological factors such as physical pain or sleep apnea that need to be addressed medically. But in many cases, the most significant barrier is simply that people try too hard to get it right! And trying too hard creates stress and tension that that make it difficult to fall sleep.
To help relax the tendency to try too hard, this course combines CBT-I with Effortless Mindfulness and Yoga Nidra.
EFFORTLESS MINDFULNESS
I’ve been practicing and teaching mindfulness in a variety of settings for over 30 years. In recent years, they discovered that teaching CBT-I together with mindfulness helps people engage in the process with greater calm and ease and a whole lot less strain and tension. When mindfulness is added to CBT-I, the cure rate increases from 50% to between 70% and 80%.
However, even with practicing mindfulness, people can often try too hard to be mindful and end up finding it so unpleasant that they give up the practice altogether. Happily, there’s a way to practice mindfulness that is both effortless and enjoyable. It has to do with learning to simply recognize a calm, peaceful, awareness which is always present in the background of our experience — but which few of us have learned to pay attention to.
Learning effortless mindfulness can help you develop the ability to rapidly shift your brain state from its habitual tense control mode to a gentle, relaxed “experiential mode” that makes it easy to drift into a deep, restorative sleep.
People often believe that if they don’t try hard, they won’t succeed at what they’re doing. But often - and especially when it comes to sleep - the opposite is true. To address the common and widespread tendency to try too hard, this entire course has been carefully built on a foundation of ease and effortlessness.
NON-SLEEP DEEP REST
Also Known As Yoga Nidra Or Yogic Sleep
Along with mindfulness, I’ve been practicing and teaching Yoga Nidra for many years. Yoga Nidra brings together a series of practices that are designed to help you train your mind and body to let go of the stress and strain that keep you from falling asleep and prevent you from having a deep, restorative sleep. It works seamlessly with effortless mindfulness to help you shift into what I call experiential mode.
In experiential mode, relaxation and effortlessness become your natural experience. The ability to let go of the effort and tension that go along with being in control mode is the heart of deep, restorative sleep.
In comparison studies, Yoga Nidra alone has been shown to work as well as CBT-I — and when used together, they’re even more effective.
Your Effortless Sleep Community
When you sign up for the effortless sleep course, you automatically become a member of our Effortless Sleep Course-Community where you’ll have the support of others who are struggling with similar issues.
I passionately believe in the power of a supportive community to enable us to do things we just can’t manage to do on our own – a community where you can share the challenges and difficulties of the journey, as well as your victories and discoveries along the way. You may already have experienced this yourself, but there’s also a lot of research showing that social support is a – if not the – critical factor for making any kind of significant and lasting change in our lives.
We’ve created this community to be a place where you can:
Feel at home, feel comfortable asking questions, and feel safe sharing your experience with others
Connect to people with similar sleep issues
Participate in weekly live online Q & A sessions
Celebrate successful milestones with your fellow travelers on the path
I am personally committed to being present in the Conversation Lounge of the Effortless Sleep Course-Community on a daily basis to answer your written questions, help you tailor what you’re learning to your individual needs, and provide encouragement and inspiration along the way.
You’ll also have two more forms of support. There will be weekly live Zoom sessions in which I review key aspects of the course and answer your questions in real time. And you’ll have full access to our Resource Library, which provides text, audio and video resources to support you in learning the art of effortless sleep.
If you believe it might be possible to sleep and live in a radically different,
more effortless and harmonious way,
and you’re willing to invest a little time each day to make it happen,
then you’ve come to the right place.
Testimonials
Take this course, even if you don’t have insomnia, because Don and Jan are two of the most beautiful souls, who are offering you an opportunity to learn to live a better way of life, as well as learn to sleep better. Don begins this course by encouraging bedtime to be an enjoyable activity one looks forward to rather than dreads – helping one to loose the reins of control around insomnia. Simply beginning to observe when I was actually tired and allowing myself to stay up (without guilt) doing something enjoyable, like reading, mindfulness, easy movements and stretching “fixed” 90% of my sleeplessness I was experiencing between 3-5 am!
A few weeks into the course I realized this was not just an insomnia class, but a lifestyle class where one could learn to live more deeply and find presence and joy in little moments throughout the day so the nervous system begins to calm. Don incorporates audio for you to listen to with his beautifully composed music interwoven with Jan’s lovely and lulling voice to guide you into relaxation (I joked to Jan that if I ever met her in person and she spoke to me I would probably instantly fall asleep!) Don is super responsive to any questions you ask, and easily conveys his thoughts and his passion for helping others. Overall the course is just a lovely lovely experience, opening my eyes to a peaceful way of life, and helping me close my eyes and enjoy a peaceful night’s rest!”
Thank you again for this opportunity, I so so so appreciate it!
Tiare S.
I haven’t even finished the course yet and I’m already sleeping better and more consistently than I can remember. Jan and Don have created a comprehensive course that includes beautiful, mesmerizing videos created by Jan and deeply soothing, healing music composed by Don. The videos with breathing exercises and yoga nidra practices that are a basic part of the course have been especially effective for helping me ease into a restful state. There is a lot of helpful information about the science of sleep, as well as an extensive resource library. This is a course about sleep, but more than that, it gently teaches a way of living that involves less effort, more awareness and greater ease. Highly recommended.
Anne P.
All aspects of my sleep have changed for the better since taking the effortless sleep course. I’m falling asleep just about right away using your wonderful Yoga Nidra recordings. I’m amazed to find I’m sleeping through the night regularly, with almost no interruptions, something that hasn’t happened this frequently for a long time. What a difference this course has made!
Assetou X.
