Day Nine

Managing the mind chatter at night

A meditation for better sleep

*click play to listen to the meditation


Dr. Lauren Tober is a Clinical Psychologist and Yoga Teacher with a passion for health, healing, happiness and awakening. She is the founder of Capturing Gratitude, a free global photographic happiness project, and several highly acclaimed online courses.

Lauren believes that happiness is our true nature, and that yoga, gratitude, authenticity, compassion, creativity and community help us to cultivate happiness in our lives on an everyday basis.


Along with training our attention through mindfulness, developing focus also requires that we look after our general wellbeing. Getting enough sleep is crucial to our capacity to focus, think clearly and generally be well.

Given that the last thing many of us do before we try to sleep is check our phones, or collapse into bed directly from a computer screen, it’s not surprising insomnia is an increasing problem.

At night, the light from our devices throws our circadian rhythm completely out of whack, and science has proven that blue light – the light emitted from our devices – actually suppresses melatonin (a hormone that influences our circadian rhythm and supports sleep).

Take a moment today to consider your pre-bed routine.

Are there any changes you'd like to make?

Do you sleep with your phone in your bedroom?

If you do, perhaps try moving it out of your bedroom for the rest of this week and notice what happens.

stay on track

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