A free, self-paced course with Rick Wilkes and Cathy Vartuli
Quiet the Inner Noise. Learn a Kinder Way Toward Rest.
Trying harder does not teach the body how to sleep. Sleep Now helps you explore bedtime, inner noise, waking during the night, mornings, and daytime energy with tapping, guided visualizations, and practical emotional support.
Sleep Is More Than a Logical Problem
Many people have tried the sensible advice and still find themselves awake, activated, depleted, or dreading bedtime. This course includes the parts of you that logic alone may not reach: body sensations, protective reactions, emotions, imagery, habits, and meaning.
Sleep Patterns Are Learned
Childhood, culture, stress, pain, alarms, responsibility, and repeated nights of struggle can teach the system to brace around sleep. That does not mean you are broken or failing.
Rest Can Be Practiced
You can practice soothing the body, responding to fear or frustration, quieting mental noise, and moving through bedtime and morning with more care. Small shifts count.
Persistent sleep problems, pain, breathing concerns, or medication questions deserve appropriate professional care. These practices can add a kinder relationship with your system; they are not a replacement for medical support.
Support for the Nights That Feel Hard
Rick and Cathy created Sleep Now from lived experience with stress, pain, whirling thoughts, nightmares, middle-of-the-night waking, and difficult mornings. The practices are meant to give you something compassionate and specific to do—not another standard you must meet.
One participant, Marie, described turning to the visualizations during a period of illness and insomnia. She found that the practices helped quiet the mental noise and gave her a steadier way to accompany herself while she worked with her healthcare choices.
Follow the Whole Sleep Cycle
Begin with the new approach and shared skills, then move through the course in order or return to the part of the sleep cycle that needs support now.
- Getting Started: a whole-system approach, tapping, and grounding.
- Modules 1–2: early sleep patterns, bedtime, unfinished energy, and transition.
- Modules 3–4: inner noise, habits, nighttime waking, fear, frustration, pain, and guidance.
- Modules 5–6: waking, alarms, conflicting needs, morning support, focus, energy, and resilience.
- Bonuses: deeper explorations of common sleep patterns, change, and dreams.
You do not have to complete the course quickly. Choose the next lesson that feels useful, and let repetition build familiarity rather than pressure.