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Leveling Up Sleep – Master the Skills of Exceptional Sleep

Name: Leveling Up Sleep – Master the Skills of Exceptional Sleep
Rating: 5.0 (5 reviews)

A Gentle Somatic Movement Method to Regulate Your Nervous System and Fall Asleep More Easily

Created byOliver Halviala

Last updated 9/2026

English

English [Auto],

What you'll learn

Learn to use gentle somatic movements to regulate your nervous system and support better sleep
Develop practical skills to transition toward sleep at bedtime
Go back to sleep more easily if you wake during the night
Use somatic practices to reduce unnecessary tension and support a more restful state
Get back to sleep with ease if you happen to wake up in the middle of the night
Build confidence around sleep and bedtime
Create a personal sleep practice that fits your life
Understand how nervous system regulation influences sleep quality and restorative sleep
Discover how exceptional sleep supports brain health, learning, creativity, performance, and quality of life

Course content

11 sections • 42 lectures • 4h 16m total length

Welcome — Introduction to the Method2:38
Getting Started — Practical Info1:41
Navigate the Udemy course system, watch a navigation video, and learn sleep-inducing movements first while seated, then in bed, with audio guides and a health disclaimer.
Copyright & Disclaimer0:32

Introduction to Module 1 — Sleep-inducing Hand Movements2:40
This video is an introduction to the first type of sleep-inducing movements, which is about creating a sleep-inducing effect with your hands.
Module 1 — Introduction to Lesson 11:10
Learn the moving into sleep method that reduces finger tension to calm the body and brain and move toward sleep, a somatic self-care technique for nighttime calm and relaxed hands.
Module 1 Lesson 1 — Sleep-inducing & Hand-relaxing Movements to Fall Asleep #16:41
2022 Updated Lesson
Learn how to calm your brain by reducing hand tension with an easy-to-do gentle exercise.
Beside calming your brain and helping you to move toward sleep, another effect of this exercise is that you get softer and more relaxed hands. This is especially beneficial when your hands get tired from repetitive work like typing a lot.
Module 1 — Introduction to Lesson 21:04
Practice the moving into sleep method to reduce hand tension and calm the body and brain, promoting easier sleep and daytime stress relief with softer hands.
Module 1 Lesson 2 — Sleep-inducing & Hand-relaxing Movements to Fall Asleep #27:09
Module 1 — Introduction to Lesson 30:43
Module 1 Lesson 3 — Sleep-inducing Soft Finger Movements to Fall Asleep4:45
Practice sleep-inducing soft finger movements coordinated with breathing to relax the body, focusing on the index finger’s press and release to ease into sleep.

Introduction to the Amazing Sleep Audio Guide Volume #10:28
Amazing Sleep Audio Guide Volume #1 - the easy way to learn the method15:16
Follow a guided sequence of gentle breathing, finger presses on a surface, and facial relaxation including the jaw, lips, and eyelids, while smiling to safely ease into sleep.
Amazing Sleep Audio Guide Volume #218:22
Amazing Sleep Audio Guide Volume #322:31
Guide to easing into sleep through gentle neck movements, breathing rhythms, and progressive finger and tongue relaxations that calm the nervous system.
Amazing Sleep Audio Guide Volume #411:56
Sometimes it could be that your "thinking mind" prevents you from getting the sleep you deserve. Follow then this audio guide to experience how a blend of gentle movements and mindful self-empathy can solve this common struggle. In minutes you will learn how to quiet the mental chatter, to release the tension that holds on to planning and worrying. At the same time you will develop and nurture a state of inner calm that naturally leads to deep and refreshing sleep.
Amazing Sleep Audio Guide Volume #513:25
Listen to this audio guide to learn how to evoke a relaxation response. Simply follow the step-by-step guide and you will experience how somatic movements start stimulating the Vagus and Trigeminal nerve systems to evoke calmness — making it easier to fall asleep and get more deep quality rest.

Introduction to Module 2 — Sleep-inducing Way of Breathing2:55
Develop a calming sleep state by sustaining relaxed breathing that uses two-way brain-breath feedback about carbon dioxide levels, linking inhalation and exhalation with subtle body movements via the motor cortex.
Module 2 Lesson 1 — Discovering a Sleep-inducing Way of Breathing7:16
Discover a sleep-inducing breathing practice that guides you to lie comfortably, notice breath, and gently coordinate belly, neck, and pelvis movements to relax the body and prepare for sleep.

Introduction to Module 3 — Sleep-inducing Eye Movements1:54
Release tension around the eyes and calm the eyelids. Learn sleep-inducing eye movements to ease neck tension and calm the optic nerve, especially after screen use.
Module 3 Lesson 1 Part 1 — Calming Your Eyes8:11
Module 3 Lesson 1 Part 2 — Sleep-inducing Eyelid Movement4:11
Use a calming breathing routine and gentle eyelid movements to relax your body and prepare for sleep. Inhale softly raise your eyelids, exhale to release, repeat until calm.
Module 3 Lesson 2 — Sleep-inducing Eye Movements6:52
This Moving into Sleep lesson teaches how to reduce eye muscle tension in a way that creates a calming feeling and helps you move into sleep. This way of calming the body and brain is a new type of somatic self-care that you can also use as a quick stress release during the day. The following steps are for when you sit, which is most likely your position right now. Later, when you do the movement in bed while lying down use pillows as support if necessary. When your intention is to fall asleep more easily, do this exercise in bed, as part of your bedtime routine.
Module 3 Lesson 3 — Calming the Optic Nerve for Calmer Sleep5:53
Calming the Optic Nerve by Reducing Flow of Visual Information

Introduction to Module 4 — Sleep-inducing Jaw Movements (video)2:03
Module 4 — Introduction to Lesson 10:43
Practice sleep-inducing jaw movements to calm the body and brain through somatic self-care. Sit through the movements now, then sleep with pillows for easier bedtime.
Module 4 Lesson 1 — Deeply Relaxing & Sleep-inducing Jaw Movements (2024)8:30
Somatic movement exercise designed to help
To promote relaxation response within the autonomic nervous system.
To make your face and jaw muscles softer.
To promote calmness within the bodybrain system making falling asleep easier and to improve sleep quality.
Module 4 Lesson 2 — Deeply Relaxing & Sleep-inducing Jaw Movements (2024)8:11
Sleep-inducing Jaw Movements Lesson 2
Gentle Jaw Movements and Sensory Jaw Joint Area Massage
Helps to promote calmness within the autonomic nervous system
Makes your face and jaw muscles softer
Improves blood and lymph circulation
Improves circulation in the sinuses
Right after the treatment you may notice how your face feels warmer, softer, and more youthful. If you often experience trouble with tension headaches, or TMJ discomforts, this exercise is something that you might like to perform during the day as well.
Module 4 Lesson 3 Part 1 — Deeply Relaxing & Sleep-inducing Jaw Movements9:15
Somatic Relaxing — Releasing TMJ Tension & Calming the Vagus Nerve for better sleep
With this video you will:
• Learn to release tension in the jaw muscles (also known as TMJ release).
• Learn to release neck muscle tension (muscles that interact with jaw muscle tension).
• Discover a way to evoke calming processes within the Vagus nerve pathways (relaxation response).
• Experience how relaxing jaw movements can help in falling asleep and improving sleep quality.
While the movements are very basic, you will learn to transform them into having therapeutic and relaxing quality. Right after the movement session you may notice how your face feels softer. You may also start to notice changes in the way you use your lower jaw, allowing it to find a slightly lower position than before. This is a sign that your jaw muscles have can let go of unnecessary habitual tension. If you often experience trouble with jaw muscle tension (TMJ), or tension in your neck, this technique is something that you might like to perform more often.
Module 4 Lesson 3 Part 2 — Deeply Relaxing & Sleep-inducing Jaw Movements9:18
Somatic Relaxing — Releasing TMJ Tension & Calming the Vagus Nerve Part 3 (continuation to part 2)
With this video you will:
• Learn a variation to releasing tension in the jaw muscles (also known as TMJ release).
• Learn to release neck muscle tension (muscles that interact with jaw muscle tension).
• Discover a way to evoke calming processes within the Vagus nerve pathways (relaxation response).
• Experience how relaxing jaw movements can help in falling asleep and improving sleep quality.
While the movements are very basic, you will learn to transform them into having therapeutic and relaxing quality. Right after the movement session you may notice how your face feels softer. You may also start to notice changes in the way you use your lower jaw, allowing it to find a slightly lower position than before. This is a sign that your jaw muscles have can let go of unnecessary habitual tension. If you often experience trouble with jaw muscle tension (TMJ), or tension in your neck, this technique is something that you might like to perform more often.
Module 4 Lesson 4 Part 1 — Deeply Relaxing & Sleep-inducing Jaw Movements8:13
Somatic Relaxing — Releasing TMJ Tension & Calming the Vagus Nerve Part 4
With this video you will:
• Learn to release tension in the jaw muscles (also known as TMJ release).
• Learn to release neck muscle tension (muscles that interact with jaw muscle tension).
• Discover a way to evoke calming processes within the Vagus nerve pathways (relaxation response).
• Experience how relaxing jaw movements can help in falling asleep and improving sleep quality.
While the movements are very basic, you will learn to transform them into having therapeutic and relaxing quality. Right after the movement session you may notice how your face feels softer. You may also start to notice changes in the way you use your lower jaw, allowing it to find a slightly lower position than before. This is a sign that your jaw muscles have can let go of unnecessary habitual tension. If you often experience trouble with jaw muscle tension (TMJ), or tension in your neck, this technique is something that you might like to perform more often.
Module 4 Lesson 4 Part 2 — Deeply Relaxing & Sleep-inducing Jaw Movements7:16
Somatic Relaxing — Releasing TMJ Tension & Calming the Vagus Nerve Part 5 (continuation to Part 4)
With this video you will:
• Learn to release tension in the jaw muscles (also known as TMJ release).
• Learn to release neck muscle tension (muscles that interact with jaw muscle tension).
• Discover a way to evoke calming processes within the Vagus nerve pathways (relaxation response).
• Experience how relaxing jaw movements can help in falling asleep and improving sleep quality.
While the movements are very basic, you will learn to transform them into having therapeutic and relaxing quality. Right after the movement session you may notice how your face feels softer. You may also start to notice changes in the way you use your lower jaw, allowing it to find a slightly lower position than before. This is a sign that your jaw muscles have can let go of unnecessary habitual tension. If you often experience trouble with jaw muscle tension (TMJ), or tension in your neck, this technique is something that you might like to perform more often.
Module 4 Lesson 5 — Deeply Relaxing & Sleep-inducing Jaw Movements13:43
Somatic Relaxing — Releasing TMJ Tension & Calming the Vagus Nerve Part 6
With this video you will:
• Learn to release tension in the jaw muscles (also known as TMJ release).
• Learn to release neck muscle tension (muscles that interact with jaw muscle tension).
• Discover a way to evoke calming processes within the Vagus nerve pathways (relaxation response).
• Experience how relaxing jaw movements can help in falling asleep and improving sleep quality.
While the movements are very basic, you will learn to transform them into having therapeutic and relaxing quality. Right after the movement session you may notice how your face feels softer. You may also start to notice changes in the way you use your lower jaw, allowing it to find a slightly lower position than before. This is a sign that your jaw muscles have can let go of unnecessary habitual tension. If you often experience trouble with jaw muscle tension (TMJ), or tension in your neck, this technique is something that you might like to perform more often.
Module 4 Lesson 6 — Deeply Relaxing & Sleep-inducing Jaw Movements11:03
Somatic Relaxing — Releasing TMJ Tension & Calming the Vagus Nerve Part 7
With this video you will:
• Learn to release tension in the jaw muscles (also known as TMJ release).
• Learn to release neck muscle tension (muscles that interact with jaw muscle tension).
• Discover a way to evoke calming processes within the Vagus nerve pathways (relaxation response).
• Experience how relaxing jaw movements can help in falling asleep and improving sleep quality.
While the movements are very basic, you will learn to transform them into having therapeutic and relaxing quality. Right after the movement session you may notice how your face feels softer. You may also start to notice changes in the way you use your lower jaw, allowing it to find a slightly lower position than before. This is a sign that your jaw muscles have can let go of unnecessary habitual tension. If you often experience trouble with jaw muscle tension (TMJ), or tension in your neck, this technique is something that you might like to perform more often.

Requirements

No prior experience in somatic learning is needed, and you don't need any special equipment
A desire to take an active role in your sleep and wellbeing
Curiosity to discover how gentle movement can support exceptional sleep
A willingness to practice and explore
A quiet place to practice

Description

COURSE UPDATE — 40% OFF

I’m currently updating and expanding this course with a lot of new content, exercises, and lessons.

The updated course will be ready by December 1, 2026. Until then, you can enroll at 40% off the standard price and get access to the course as it continues to develop. On December 1, 2026, the price will return to the standard 199.99 USD.

- - -

Welcome to Leveling Up Sleep.

The secret to exceptional sleep is a well-regulated nervous system.

The problem is that most of us have never been taught the skills and practices that support a well-regulated nervous system, and in turn, exceptional sleep.

Of course, information about sleep is interesting. But when you're lying in bed and sleep won't come, you need something you can actually do in that very moment: a sleep method you practice with your own body.

This course is based on my somatic sleep method: The Moving into Sleep Method. It teaches gentle movement exercises, grounded in neuroscience-based movement learning, that support a well-regulated nervous system. Using movement to calm the body-brain system is a very different way of exercising. While exercise is usually associated with sport, muscle strength, or fitness, here you'll learn a different way of moving: small, soft, slow movements, coordinated with attention to breathing.

The practice is simple and enjoyable. And because the movements are so gentle and easy to learn, you can practice them comfortably in bed, starting tonight.

There's no need for anything else. No meditation, no apps, no devices. Just you, your body, and the movements. As you keep practicing, your brain can learn from the experience. Over time, this can make it easier for your nervous system to find and maintain a state that supports resilience, recovery, performance, and ultimately, exceptional sleep.

Hi, I'm Oliver

I know how frustrating it can be when you need sleep but simply can't fall asleep. I discovered this myself while dealing with persistent back pain. Looking for a solution led me to study neuroscience-based movement learning and somatic approaches to nervous system regulation. Along the way, I discovered that certain gentle movements could help me transition toward sleep more easily and improve the quality of my sleep.

That discovery changed my understanding of sleep and, over years of study, teaching, and experimentation, led to the development of the Moving into Sleep Method.

It also sparked a deeper interest in sleep itself, its role in brain health, learning, creativity, performance, and maintaining a high quality of life as we age. The more I learned, the more I came to see exceptional sleep not simply as recovery, but as an essential foundation for living and performing at our best.

As a teacher, I've always striven to encourage people to discover new capabilities and develop them into practical skills. To me, sleeping well is no different. It is a skill we can develop by learning to regulate the nervous system and create the conditions that support exceptional sleep, even when circumstances are challenging.

Start small, build your own practice
From the first lesson, you can begin to notice how your body and brain respond to new calming sensory information. With practice, that experience becomes familiar, and it gets easier to soothe yourself toward sleep. Just keep in mind that one movement can't undo all the stress your nervous system carries right away. Change comes gradually, as you learn.

Each lesson offers a complete movement sequence, but you don't need to practice every movement. Sometimes a single movement is enough to help you settle. Once you know the movements, you can explore in any order and build the personal practice that works for you.

How the course works

7 modules at your own pace
About 10 minutes per lesson while you're learning the method
Audio guides you can follow in bed
A module on sleep-friendly lifestyle: nutrition, exercise, digital habits, mindset, and more
Short daily practice once the movements are familiar

By the end of the course, you will be able to:

Use gentle somatic movements to help regulate your nervous system and move toward sleep more easily.
Apply practical nervous system regulation skills at bedtime or whenever you need to unwind.
Use the Moving into Sleep Method wherever you are, without special equipment or complicated routines.
Build greater confidence around sleep, making bedtime what it should always be: a foundation for lifelong wellness.
Develop a personal sleep routine that supports more consistent, restorative sleep.

Exceptional sleep is a skill. You can learn it. You can develop it. You can level it up.

Enroll now and start leveling up your sleep

Who this course is for:

You want exceptional sleep to support your performance, creativity, and productivity, and you know that real skills take effort.
You find it hard to fall asleep.
You wake in the night and have trouble settling again.
You're getting older and want to keep sleeping well.

Leveling Up Sleep – Master the Skills of Exceptional Sleep

What you'll learn

Explore related topics

Course content

Introduction3 lectures • 5min

Introduction and Guidelines2 lectures • 4min

Module 1: Sleep-Inducing Hand Movements7 lectures • 24min

Quick Start to Get Better Sleep Tonight: Amazing Sleep Audio Guides6 lectures • 1hr 22min

Module 2: Sleep-Inducing Way of Breathing2 lectures • 10min

Module 3: Sleep-Inducing Eye Movements5 lectures • 27min

Module 4: Sleep-Inducing Jaw Movements — Calming the Vagus Nerve10 lectures • 1hr 18min

Module 5: Sleep-Inducing Tongue Movements2 lectures • 8min

Talk about maximizing results, getting better sleep and promoting youthful brain1 lecture • 6min

Best Sleep Every Night — Tips & Advice for Improving Sleep Quality1 lecture • 4min

Requirements

Description

Who this course is for: