Wake Up to Sleep: 5 Powerful Practices to Transform Stress and Trauma for Peaceful Sleep and Mindful Dreams

by Charlie Morley

Overview

From work-related stress to the serious effects of trauma, this book teaches practical techniques to achieve the best possible sleep.

Struggling with restless nights? Achieve better sleep with this scientifically verified, holistic approach to healing stress and trauma-affected slumber.

Inspired by his work with military veterans, sleep expert Charlie Morley explores how to combat the harmful effects of stress and trauma in order to achieve restful sleep and healing dreams. This guide shares more than 20 body, breath, sleep and dreaming techniques, all proven to help reduce anxiety, improve sleep quality, integrate nightmares, increase your energy and transform your relationship with sleep.

You'll discover:
· a five-step plan that improves sleep quality in 87 per cent of participants
· the science of how stress and trauma affect sleep
· yoga nidra and mindfulness practices for deep relaxation
· breathwork practices to regulate the nervous system
· lucid dreaming methods to transform nightmares

Whether you're experiencing stressed-out sleep or not, these powerful practices will help you optimize the time you spend dreaming so that you can sleep better and wake up healthier.

Product Details

ISBN-13:	9781401963217
Publisher:	Hay House Inc.
Publication date:	10/26/2021
Pages:	288
Sales rank:	1,073,168
Product dimensions:	5.20(w) x 7.90(h) x 1.00(d)

About the Author

Charlie Morley is a bestselling author and lucid dreaming teacher who has over 10 years' experience in the field of sleep, dreams, shadow work and mindfulness. www.charliemorley.com

Table of Contents

List of Exercises xi

Foreword Dr Sunil Kariyakarawana, Buddhist chaplain to Her Majesty's Armed Forces xiii

Introduction xvii

Part I Sleep Awareness

Chapter 1 A Third of Our Life 3

Chapter 2 Knowledge Is Power 17

Chapter 3 Documenting Sleep: The Nocturnal Journal 35

Part II Rest and Relax

Chapter 4 Stressed-Out Sleep 49

Chapter 5 Hypnagogic Mindfulness 61

Chapter 6 Rest and Relaxation Practices 69

Chapter 7 Trauma and PTSD 83

Part III And Breathe…

Chapter 8 Breathe Right 101

Chapter 9 Coherent Breathing 111

Chapter 10 Breath-Body-Mind 123

Part IV Nightmare Integration

Chapter 11 Nightmares 137

Chapter 12 Night Terrors and Sleep Paralysis 149

Chapter 13 Nightmare Integration Exercises 157

Part V Lucid Dreaming

Chapter 14 Making Friends with Monsters 175

Chapter 15 Lucid Dreaming Practices 197

Conclusion 217

Appendix: Sleep Hygiene Practices 225

Notes and References 233

Resources 249

Acknowledgements 255

About the Author 259

Editorial Reviews

"Healthcare providers as well as insomniacs will discover how to combine powerful techniques including mindfulness, breathing and lucid dreaming illustrated by poignant examples from Charlie’s work with veterans." — Dr Patricia Gerbarg, co-author of The Healing Power of the Breath and Assistant Professor in Clinical Psychiatry, New York Medical College

"Learning from Charlie felt like him taking me by the hand and guiding me on an exploration of my own mind. I highly recommend him not only for his knowledge of the subject matter but more so for his unique ability to teach in a fun and compelling way that gets results for his students." —Vishen Lakhiani, New York Times bestselling author and founder of Mindvalley

"This is a highly informative book from a deep and authentic teacher. These practices can make a big difference to sleep and mental wellbeing. I anticipate that this book will help a great many people who struggle with sleep and I will recommend it to my own patients." — Dr Heather Sequeria PhD, Chartered Psychologist

"Wake Up to Sleep illustrates brilliantly the nuts and bolts of why and how to self-regulate our autonomic nervous system to achieve healthy sleep and enhance our wellbeing, and at the same time conveys the sacred nature of the endeavour." — Garret Yount PhD, Molecular Neurobiologist, Institute of Noetic Sciences

"Charlie Morley is my joyful messenger. In this book he explains how his own personal experience of suffering and trauma motivated him to help other people with similar difficulties. As a Buddhist Lama I have the greatest respect for someone who not only overcomes their own problems but uses them to better help others." — Lama Yeshe Losal Rinpoche, Abbot of Kagyu Samye Ling Buddhist Monastery

"Charlie’s pioneering work on mindfulness of sleep and dream has already delivered great results within the UK Defence community. I am hugely grateful to Charlie for the work he has already done and I know will continue to do." — Lt. General R.A. Magowan CB, CBE, Deputy Commander UK Strategic Command and Commandant General Royal Marines

"Charlie’s teachings are a beacon of hope. For anyone struggling with post-traumatic stress, nightmares or simply difficulties sleeping, this is the book you’ve been waiting for." — James Scurry, Core Process Psychotherapist and co-founder of Safely Held Spaces

"An illuminating account of the current science and ancient wisdom on the subject of sleep. This is a kind and friendly guide for all the night-time warriors that will benefit sleepers everywhere." — Uma Dinsmore-Tuli PhD, co-founder of the Yoga Nidra Network and author of Yoga Nidra Made Easy

"Wow! Charlie Morley has concocted a powerful mix of spirituality and scientific research to reveal how the mystery of sleep can wake you up to a whole new life." — Robert Holden PhD, author of Shift Happens!

"I wish I had access to this kind of stuff when I returned from Afghanistan." — S. Williamson, naval officer with 45 Commando Royal Marines

"Charlie gives us the science and the know-how to help integrate trauma, calm the nervous system, breathe better and sleep soundly. This is a book to refer to time and time again for years to come." — Dr David Hamilton, bestselling author of How Your Mind Can Heal Your Body

"This book should be required reading for anyone seeking to help people suffering from the symptoms of post-traumatic stress. If you’re struggling with insomnia, this book could change your life." — Matthew Green, author of Aftershock: Fighting War, Surviving Trauma and Finding Peace

"Everyone falls in love with Charlie’s work. Why? Because it exudes love. And just when you think he has levelled out, he produces his most powerful work yet. I would advise everyone, whatever their walk of life, to read this book for I guarantee it will allow you to change your life dramatically." — Keith McKenzie, Paratrooper veteran and Buddhist Chaplain

From the Publisher