Just like there are different stages and cycles of sleep, there are different stages to falling asleep. And if you are struggling to sleep, then you are also experiencing different stages of resistance.
Without an awareness of these different stages, it can feel like trying to fight your way to sleep.
For many people, resistance is experienced as a single event, so the focus behind their routine is to overcome that resistance with a single solution or step, such as finding a way to "relax or shut off the mind" and become sleepy.
Instead, when you use the 5-Step Method, falling asleep is divided into 5 smaller processes that are not hyper-focused on falling asleep or becoming sleepy, but on reaching objective & measurable values that add up to being "ready and open for sleep."
What the steps do is acknowledge resistance as a normal part of transitioning into sleep and encourage a healthy relationship with resistance by focusing on how to feel instead.
This allows you to focus on clear and intuitive metrics for what it means and feels like to be "ready" in that stage of falling asleep.
The sequence of the steps has been determined by taking the 3 main kinds of resistance (neurological, physical, emotional), and ordering them so that a natural cascade is created as you proceed through them.
For example, the first 3 steps of 5-Step Method are Decide, Release, and Balance. By deciding first - or making a grounded decision - releasing is more manageable. Then the combination of these 2 steps makes a state of balance more achievable than if you tried to find balance as a first step.
The last 2 steps (Become, Be Present) are geared toward inviting and attracting sleep in a confident way.
The names and therefore actions behind Deciding, Releasing, Balancing, Becoming and Being Present are the intersection of sleep psychology and biology. They empower you to focus on the right thing, take the most effective action and do so with sleep confidence. In other words, they create harmony between the mind and body.
The focus within the steps is on turning inward to develop a better understanding of what you need at any given moment, on any given night.
We want you to sleep and know how you arrived to sleep in order to build that skill and always have influence over that process. The-5 Step Method is a structured way to support you in building an intuitive relationship with sleep so that it becomes an unconscious process.
Using the 5-Step Method, you trade the unpredictable nature of sleep resistance for the experience of coming home to yourself every night.
An approach like the 5-Step Method is needed more than ever. Besides the challenging emotional aspects of sleep, another reason for sleep resistance is the lack of sufficient space before bedtime to process your day.
What used to be worked out in a 4-5 hour gap now has 20 - 60 minutes on average to be processed. Sleeping in the modern world is a conundrum.
The 5-Step Method helps you resolve this conundrum by taking what we know about sleep science, sleep psychology and neuroscience and curating a nighttime routine that creates the experience of "having more time" to prepare for sleep than you actually do.
How It Works
The 5-Step Method begins with making a "grounded" decision to sleep.
When the subconscious mind is grounded, there is less mental and emotional resistance.
As you see here, a mind that is experiencing indecision faces more resistance proceeding through the steps of falling asleep as if on an incline.
When you begin with a grounded decision, a signal sent to your mind and body that sleep is ok.
Instead of experiencing all resistance as one obstacle, the steps allow you to make distinctions and develop a conscious relationship with each resistance phase.
It's no longer a "sleep" problem, but an opportunity to self-discover where that specific resistance is sourced. With specific tools to help you do that.
Each step empowers the next...
With each step, a shorter stride is taken and the transition you go through is more manageable, more seamless.
Arriving to a state of presence and readiness like this sends you toward sleep and sleep toward you.
The art of "falling" is an illusion created by the pull of circadian rhythm. You can influence this pull using mental, physical, and emotional alignment offered within the steps.