Sleep Better Experiential Workshop: Sleep, Myofascial Release & Sound Bath

Sleep is influenced by more than just how tired we feel. Stress, mental activity, physical discomfort, daily habits and our internal body clock can all influence how easily we fall asleep and stay asleep.

Here's a Practical & Experiential Sleep Workshop combining:

• Sleep Education

• 3 Restorative Practices for Better Sleep: Myofascial release (self-deep tissue massage), breathwork and an immersive sound experience.

WHO IS IT FOR?

This experience is for anyone who struggles with sleep, wake up in the middle of the night, feel exhausted despite sleeping 8 hours or simply wants to build healthier rest and sleep habits.

You may relate if you're:

• A busy professional whose mind keeps running long after the workday ends.

• A healthcare or hospital worker whose sleep is affected by demanding shifts, long hours or irregular rosters.

• A mother or caregiver juggling the mental load, interrupted sleep and very little time for yourself.

• Someone with ADHD who finds it challenging to settle a busy mind or body at bedtime.

• Someone experiencing a stressful period due to work, family or life changes.

• Someone who feels physically tense and finds it difficult to get comfortable and relax at night.

• Someone with too much on their plate who lies in bed thinking about everything they still need to do

• Someone who feels exhausted but struggles to wind down at the end of the day.

• Anyone wanting to understand their sleep better and explore practical ways to support more consistent rest.

You don't need to have a sleep problem to attend. This is also for anyone who wants to be more intentional about their sleep, recovery and wellbeing.

1. UNDERSTAND SLEEP

Sleep & Nervous System Talk Time by Sleep Recovery Co

In this interactive session, our Integrative Sleep Coach will help you understand the science behind sleep and the factors that influence it.

We'll explore:

• How sleep works: Understand your body's natural sleep-wake cycle, circadian rhythm and sleep drive, and how they influence when you feel sleepy.

• Common root causes of sleep challenges: Understand why you struggle to fall asleep, wake up in the middle of the night and slept 8 hours but still feel tired.

• Stress and sleep: Explore how stress, mental load and heightened alertness can make it harder to wind down.

• The nervous system connection: Understand the relationship between alertness, relaxation and your body's ability to transition towards sleep.

• Common sleep bad habits: Discover everyday habits that may unknowingly interfere with your sleep, such as inconsistent sleep schedules, late caffeine intake, excessive evening light exposure and spending too much time trying to force yourself to sleep.

• Practical Strategies for Sleep Challenges: Learn what you can try when your mind is racing, you can't fall asleep, or you wake during the night and struggle to return to sleep.

• Creating better sleep conditions: Explore how your daily routines, sleep environment and evening habits can support more consistent rest.

PLUS: Practical quick wins you can start using straight away.

Take away simple, realistic strategies to:

• Establish a more consistent sleep-wake routine.

• Make small adjustments to your evening habits and sleep environment.

• Manage racing thoughts and create a smoother transition from work mode to rest mode.

• Understand what to do when you wake up during the night.

• Build a personalised wind-down routine that works with your lifestyle.

You'll leave with a better understanding of your sleep and practical ideas you can begin incorporating into your everyday life.

2. SLEEP EXPERIENTIAL PRACTICES

Myofascial Release & Breathwork Experience by RestorewithSyl

A wind-down routine that you can incorporate as part of your sleep routine.

Even when we're ready to rest, our bodies can still feel tense, restless or uncomfortable.

In this guided experience, Sylvia will introduce you to simple self-myofascial release techniques using massage balls and yoga blocks. It feels like a self-deep tissue massage.

You'll learn how to:

• Release and ease areas of physical tension in the neck, shoulders, back and legs through simple self-release techniques.

• Use breathwork techniques to slow down and encourage relaxation.

• You'll be given a Free 12 minutes take-home upper back release and breathing routine you can continue practising at home.

Learn to slow down, calm your nervous system and give yourself space to unwind.

Immersive Sound & Deep Relaxation Experience by Sound Synergy

Let the sounds guide you into a moment of stillness and rest.

Complete your experience with an immersive, orchestral-inspired sound journey designed to create a calming atmosphere and invite you to slow down.

Surrounded by the resonant tones of crystal singing bowls, the grounding rhythms of shamanic drums, the gentle textures of rain sticks, delicate wind chimes and soothing flute melodies, you'll be guided through a rich and layered soundscape.

Allow yourself to settle into stillness, take a break from everyday stimulation and enjoy a dedicated period of relaxation.

3. Q&A & CONNECTION

Chat with Sleep Coach & Myofascial Release Facilitator Your opportunity to ask, connect and take your learning further.

We'll close the evening over a warm cup of tea, with time to meet like-minded individuals and have an informal conversation with our facilitators.

Have your questions answered, discuss your own sleep challenges and gain further insights into sleep, stress, physical tension and recovery.

Whether you want to understand why you wake up during the night, how to manage a busy mind before bed, or which self-release techniques you can practise at home, this is your opportunity to ask the questions that matter to you.

WHAT TO BRING

• Warm comfortable clothing

• Yoga mat

• A blanket

• Pillow

• A water bottle

Please ensure that you bring warm clothing and a blanket for shivasana as it can get cool in the evening.

ABOUT SLEEP COACH & EDUCATOR Kata is an Integrative Sleep Coach, Educator and Founder of Sleep Recovery Co. She helps individuals improve their sleep, overcome insomnia and manage persistent sleep challenges through evidence-informed approaches.

Drawing on over 20 years of personal experience with chronic insomnia, she combines sleep science, nervous system regulation and practical lifestyle strategies to support lasting improvements in sleep and wellbeing.

Her mission is to improve sleep health across individuals, families, schools and workplaces, helping build healthier sleep cultures.

www.sleeprecoveryco.com

ABOUT RESTORE WITH SYL Sylvia is a Myo Yin Yoga teacher passionate about blending myofascial release, yin yoga, and breathwork to help others find deep relaxation, pain relief, release body tension and emotional balance. She’s on a mission to guide you towards deep relaxation and self-connection.

Follow her on Instagram at @restorewithsyl for neck, back, hip, leg tension relief tips as well as mindfulness practices. https://www.restorewithsyl.com/

ABOUT SOUND BATH WITH KATA Kata is a sound bath practitioner and facilitator, passionate about creating unique experiences through the soothing sounds of crystal bowls, chimes, drums, rain sticks, handpan and more. The sound vibrations guide participants into a deep state of relaxation, encouraging the release of tension and promoting mental clarity. Experience the benefits of sound healing, including reduced stress and anxiety, pain relief, improved mood, and better sleep.

Follow Kata @sound.synergy